<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>
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<h4><span style="color: #993366;"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>
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<h4><span style="color: #008080;"><em>Once again your objective is promoting sustainable and 'easy' momentum from stride to stride.  It should feel seemingly effortless! </em></span></h4>
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<h4><span style="color: #008080;"><strong><em>If it doesn't feel effortless, practice slowing down by running a little taller, and therefore decreasing your angle of fall.</em></strong></span></h4>
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<h4><span style="color: #008080;"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-striding (and therefore landing ahead of your hips).</em></span></h4>
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<h4><span style="color: #008080;"><em>At the average pace most people run there should be little reason to extend (stra<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" />ighten) the knee joint either on impact (commonly loading or braking through the heel) ,or during take off.   Fast moving animals are armed with cocked hind legs, which allows for natural spring (stretch-reflex) and loading through the forefoot. </em></span></h4>
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<h4><span style="color: #008080;"><em>Spend as little time on support as possible - as in ground contact time.   The longer you're on support the harder your balancing system must work - meaning greater recruitment of muscles, joints, and nerves to maintain your balance.  This more energy used and less time before performance limiting fatigue kicks in.    </em></span></h4>
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<h4><span style="color: #008080;"><em>Rather than driving your supporting into the earth, focus on a 'lighter' and faster contact.   Start thinking about lifting your foot from support before it even touches the ground.  </em></span></h4>
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<h4><em><span style="color: #008080;">Give thought to allowing your 'soon to be supporting foot' to simply fall to the earth via with gravity - once you've picked up your foot, just let it fall.  I find many runners forcefully their supporting foot into the surface.  </span></em></h4>
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<h4><span style="color: #993366;"><strong>How does it work?</strong></span></h4>
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<h4><span style="color: #008080;"><em>Consider your hamstrings and ever gently your hip flexors playing a role in lifting your supporting foot off the earth.</em></span></h4>
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<h4><span style="color: #008080;"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>
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<h4><em><span style="color: #008080;">Forget about engaging your quads (thighs) and calves (lower legs) by driving into the ground, and thus straightening both the knee an  ankle joints.  Driving into the ground and extending your knee and ankle joints will usually result in moving up (vertical oscillation) and not forward.  </span></em></h4>
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<h4><span style="color: #008080;"><em>Think of 'lifting' your foot, or more so 'pulling' your heel up directly under your bum - see video.</em></span></h4>
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<h4><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></h4>
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<h4><span style="color: #008080;"><em>The momentum of your thigh driving forward (as in when recovering) will further assist your movement  forward and not up.  </em></span></h4>
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<h4><span style="color: #993366;"><strong>Give thought to!</strong></span></h4>
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<h4><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></h4>
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<h4><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" />- visualise that tacky sensation and give your foot a quick lift off.</em></span></h4>
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<h4><span style="color: #008080;"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>
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<h4><span style="color: #008080;"><em>Keep your feet - and recovery leg low to the ground - minimise energy costs - Most people seem to over exaggerate their recovery leg as i lifting it higher than is needed.  </em></span></h4>
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<h4><span style="color: #008080;"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>
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<h4><a href="http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/"><img class=" size-medium wp-image-3070 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL-300x188.jpg" alt="HHHHHLLLL" width="300" height="188" /></a></h4>
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<blockquote class="l-block">
<h3 style="text-align: center;"><span style="color: #ffffff;"><a style="color: #ffffff;" href="http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/"><strong><em>TAKE ME TO PART 4 - THE IMPORTANCE OF CADENCE</em></strong></a></span></h3>
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