<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>So you've hit the ground, what next?</strong></span></h3>
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<h5><span style="color: #008080;"><em>Start thinking of lifting your transitionary grounded foot off support before it even hits the ground.</em></span></h5>
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<h5><span style="color: #008080;"><em>Lift your foot off support as quickly as possible.<img class=" size-medium wp-image-3130 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg" alt="maxresdefault (6)" width="300" height="169" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Without effort or significant muscle contractions, think if using your hamstrings and hip flexors to lift the foot up and off. </em></span></h5>
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<h5><span style="color: #008080;"><em>You don't don't have to lift your foot up and over a hurdle, so make the lift as economical as possible. </em></span></h5>
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<h5><span style="color: #008080;"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>
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<h4 style="text-align: center;"><span style="color: #ffffff;"><em>'Run thinking you're shoe-less running on hot bitumen' </em></span></h4>
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<h4 style="text-align: center;"><span style="color: #ffffff;"><em>You wouldn't strike the surface hard and you wouldn't leave your foot on the ground for long.  </em></span></h4>
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<h3><span style="color: #993366;">More thoughts on running technique....</span></h3>
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<h5><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></h5>
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<h5><span style="color: #008080;"><strong><em>If it doesn't feel effortless, slow down by running a little taller, and decreasing your angle of fall (see Part 2). </em></strong></span></h5>
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<h5><span style="color: #008080;"><em>When landing, or loading your transitionary weight, limit blocking or braking your forward momentum which is courtesy of over-stridi<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" />ng (and therefore landing ahead of your hips).</em></span></h5>
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<h5><span style="color: #008080;"><em>At the average pace most people run there should be little reason to extend (straighten) the knee joint either on impact (commonly a result of loading or braking through the heel) ,or, during take off.   Fast moving animals are armed with cocked hind legs which allows for a natural spring (stretch-reflex) courtesy of loading transitionary weight through the <span style="text-decoration: underline;">forefoot</span>. </em></span></h5>
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<h5><span style="color: #ffffff;"><em>FOREFOOT LANDING!!</em></span></h5>
<h5><span style="color: #ffffff;"><em>The goal of landing <span style="text-decoration: underline;">isn't</span> about landing on the forefoot.</em></span></h5>
<h5><span style="color: #ffffff;"><em>Even though there is benefit from pre-stretching both your plantar-fascia (arch) and achilles tendon, it NOT for everyone.</em></span></h5>
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<h5><span style="color: #ffffff;"><em>While it is likely you <span style="text-decoration: underline;">will</span> land and load through the forefoot if you;</em></span></h5>
<h5><span style="color: #ffffff;"><em>* maintain your postural balance</em></span></h5>
<h5><span style="color: #ffffff;"><em>* lean from the hips in the direction you wish to go</em></span></h5>
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<h5><span style="color: #ffffff;"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>
<h5><span style="color: #ffffff;"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>
<h5><span style="color: #800080;"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>
For
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<h5><span style="color: #ffffff;"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>
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<h5><span style="color: #ffffff;"><em>I'm a huge fan of the <span style="text-decoration: underline;">walk/run method</span>.  This simply breaking up your session into intervals of brisk committed walking and running (jogging).</em></span></h5>
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<h5><span style="color: #ffffff;"><em>The walk phase offers a quick reset of your breathing control, muscle stress, joint stress, heat control, and emotions.<img class="  wp-image-3128 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg" alt="The_'weigh'_he_was_--_weightloss_at_Guantanamo" width="237" height="168" /></em></span></h5>
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<h5><span style="color: #ffffff;"><em>If you're new to running start by employing 4 walk: 1 run.  Build up slowly towards a 1 walk: 9 run.  Use comfort, enjoyment, and body health to determine increases in run splits.</em></span></h5>
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<h5><span style="color: #ffffff;"><em>* It's reported that anyone running over a 3 hr 40 minute marathon would be better serves employing a 1:9 intervals from the very start of the race.</em></span></h5>
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<h4><span style="color: #008080;"> </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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<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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<h3 style="text-align: center;" align="center"><a href="http://balancehealthprograms.com.au/part-4-the-importance-of-stride-cadence/" target="_blank"><em>TAKE ME TO PART 4 - WHAT IS MY IDEAL RUNNING CADENCE! </em></a></h3>
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