<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>
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<h3><span style="color: #993366;"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>
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<h5><span style="color: #008080;"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>
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<h5><span style="color: #008080;"><em>Limit blocking or braking by way of over-striding as best you can - really, at the average pace most people run there should be little reason to extend (straighten) the knee either on impact or take off - think any hind leg of any animal - it cocked! </em></span></h5>
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<h5><span style="color: #008080;"><em>To spend as little time on support - in contact with the earth as possible - the longer you're support, the harder your balancing system must work - meaning more muscles, more energy.  <img class="alignright size-medium wp-image-3687" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg" alt="RUNNERRRRR" width="300" height="200" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Rather than driving your supporting into the earth, focus on a 'lighter' lifting phase - start think about lifting your foot from support before it even touches the ground.  </em></span></h5>
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<h5><span style="color: #008080;"><em>Simply allow your soon to be supporting foot to fall to the earth with gravity - there's no need to jam it down into the surface - I promise it 'will' get there.  </em></span></h5>
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<h3><span style="color: #993366;"><strong>How does it work?</strong></span></h3>
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<h5><span style="color: #008080;"><em>Consider your hamstrings and perhaps hip flexors playing a role in lifting the foot off the earth - so forget about engaging your quads (thighs) and calves (lower legs) in driving out of your support - remember you'll likely find yourself  moving up and not forward. </em></span></h5>
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<h5><span style="color: #008080;"><em>Think of 'lifting' your foot, or more so 'pulling' your heel up directly under your bum.</em></span></h5>
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<h5><span style="color: #008080;"><em>It is 'not' a high heel kick, but lightly and quickly pulling the foot up off support in a line towards your bum.  </em></span></h5>
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<h5><span style="color: #008080;"><em>The momentum of your thigh driving forward (in recovery and in the right direction) will further assist your movement forward - the direction you want to go. </em></span></h5>
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<h3><span style="color: #993366;"><strong>What to 'think' of!</strong></span></h3>
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<h5><span style="color: #008080;"><em>Pretend you're running with barefeet on hot bitumen - I bet you wouldn't leave your feet on the deck for long. </em></span></h5>
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<h5><span style="color: #008080;"><em>Also visualise you're running on sticky sports drink that's been heated by the sun <img class="alignright size-medium wp-image-3694" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/s2-300x169.png" alt="s2" width="300" height="169" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h5>
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<h5><span style="color: #008080;"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>
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<h5><span style="color: #008080;"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - lts of people over exaggerate their recovery leg. </em></span></h5>
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<h5><span style="color: #008080;"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>
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<a href="http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/"><img class="alignright size-medium wp-image-3699" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/POSTGG-300x21.jpg" alt="POSTGG" width="300" height="21" /></a>
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<h3><a href="http://www.bpsnowyhealth.com.au/part-4-the-importance-of-stride-cadence/"><span style="color: #333399;"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></span></a></h3>