(3049,2,'2016-06-03 04:18:49','2016-06-03 04:18:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"> <img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:18:49','2016-06-03 04:18:49','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3047,2,'2016-06-03 04:11:56','2016-06-03 04:11:56','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"344\" height=\"194\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Wow! all of a sudden you can run - and I mean run.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You must focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in your performance.<img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum forward - \'not\', either up, down, or to the side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel where your hips are your hub.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:11:56','2016-06-03 04:11:56','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3050,2,'2016-06-03 04:19:27','2016-06-03 04:19:27','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"> <img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:19:27','2016-06-03 04:19:27','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3051,2,'2016-06-03 04:20:29','2016-06-03 04:20:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"> <img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:20:29','2016-06-03 04:20:29','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (3052,2,'2016-06-03 04:21:22','2016-06-03 04:21:22','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"> <img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:21:22','2016-06-03 04:21:22','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3053,2,'2016-06-03 04:22:20','2016-06-03 04:22:20','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and tilt slightly forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"> <img class=\"alignright  wp-image-3669\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"250\" height=\"250\" /></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately we are striving to limit up and down movement - your vertical oscillation (see in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>The higher you drive from the surface, usually by way of; 1) over-striding, 2) extended through the knee joint on take off, and 3) driving your landing foot into the surface, will all contribute to a the greater challenge at point of impact.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system ( namely the coordination of your ankle, knee and hip joints) will only offer so much support until - usually...break!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>By avoiding driving up - but more tilting \'forever\' forward - will produce more \'free\' speed at the same effort.</em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>Pretend I am training you and have attached occy straps to your hip bones.  I am running 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Consider I am lightly pulling you towards me from your hips. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am a wheel NOT a freakin square.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am not wearing shoes so how would land while running on a hard surface!  I bet you\'d land softer, more through your forefoot, release and relax your foot, your ankle, and your knee.  I also bet you won\'t slam your supporting foot into the ground and where near as hard. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>I am light on my feet and Pampy can not hear me coming - be quiet!</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h5><span style=\"color: #008080;\"><em>You are running on thin ice - be light!</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:22:20','2016-06-03 04:22:20','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3054,2,'2016-06-03 04:33:30','2016-06-03 04:33:30','','up','','inherit','closed','closed','','up','','','2016-06-03 04:33:30','2016-06-03 04:33:30','',2960,'http://balancehealthprograms.com.au/wp-content/uploads/up.jpg',0,'attachment','image/jpeg',0),(3056,2,'2016-06-03 04:52:53','2016-06-03 04:52:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\" size-medium wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"300\" height=\"138\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:52:53','2016-06-03 04:52:53','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3055,2,'2016-06-03 04:51:34','2016-06-03 04:51:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080.jpg\"><img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\" size-medium wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"300\" height=\"138\" /></a></span></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:51:34','2016-06-03 04:51:34','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3057,2,'2016-06-03 04:53:39','2016-06-03 04:53:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:53:39','2016-06-03 04:53:39','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3058,2,'2016-06-03 04:55:04','2016-06-03 04:55:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"alignright wp-image-3670\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/GRAV-300x27.jpg\" alt=\"GRAV\" width=\"444\" height=\"40\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:55:04','2016-06-03 04:55:04','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3059,2,'2016-06-03 04:59:17','2016-06-03 04:59:17','','CC','','inherit','closed','closed','','cc','','','2016-06-03 04:59:17','2016-06-03 04:59:17','',2960,'http://balancehealthprograms.com.au/wp-content/uploads/CC.jpg',0,'attachment','image/jpeg',0),(3060,2,'2016-06-03 04:59:55','2016-06-03 04:59:55','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 04:59:55','2016-06-03 04:59:55','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3061,2,'2016-06-03 05:00:39','2016-06-03 05:00:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:00:39','2016-06-03 05:00:39','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3062,2,'2016-06-03 05:01:29','2016-06-03 05:01:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:01:29','2016-06-03 05:01:29','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3064,2,'2016-06-03 05:02:49','2016-06-03 05:02:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:02:49','2016-06-03 05:02:49','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3063,2,'2016-06-03 05:01:57','2016-06-03 05:01:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST LIFT OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:01:57','2016-06-03 05:01:57','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3065,2,'2016-06-03 05:03:39','2016-06-03 05:03:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:03:39','2016-06-03 05:03:39','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3066,2,'2016-06-03 05:04:19','2016-06-03 05:04:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:04:19','2016-06-03 05:04:19','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3067,2,'2016-06-03 05:07:54','2016-06-03 05:07:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: left;\" align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></span></a></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:07:54','2016-06-03 05:07:54','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3068,2,'2016-06-03 05:08:21','2016-06-03 05:08:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:08:21','2016-06-03 05:08:21','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3100,2,'2016-06-07 00:39:42','2016-06-07 00:39:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-07 00:39:42','2016-06-07 00:39:42','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3069,2,'2016-06-03 05:09:18','2016-06-03 05:09:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-06-03 05:09:18','2016-06-03 05:09:18','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3070,2,'2016-06-03 07:58:31','2016-06-03 07:58:31','','HHHHHLLLL','','inherit','closed','closed','','hhhhhllll','','','2016-06-03 08:17:42','2016-06-03 08:17:42','',2962,'http://balancehealthprograms.com.au/wp-content/uploads/HHHHHLLLL.jpg',0,'attachment','image/jpeg',0),(3071,2,'2016-06-03 08:01:02','2016-06-03 08:01:02','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does increased running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing cycling <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"88\" height=\"121\" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd,</strong> </em><span style=\"color: #000000;\">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nIt could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you\'re likely to perceive fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role in running efficiency.\r\n</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with  the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride (using gravity as your friend) – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2016-06-03 08:01:02','2016-06-03 08:01:02','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(3072,2,'2016-06-03 08:01:48','2016-06-03 08:01:48','Welcome to another post,\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Does increased running power slow you down when running longer?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\nFor years now cycling coaching geeks have painstakingly been married to analysing cycling <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy.png\"><img class=\"alignright wp-image-2085 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png\" alt=\"bicy\" width=\"98\" height=\"135\" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>\r\n&nbsp;</blockquote>\r\nCycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nIt is called <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>\r\n</em>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/efcyAeq6740\" width=\"284\" height=\"160\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><em><strong>Stryd,</strong> </em><span style=\"color: #000000;\">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg\"><img class=\"alignright wp-image-1853 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg\" alt=\"hgghghg\" width=\"178\" height=\"120\" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Does it work?</strong></span>\r\nIt could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you\'re likely to perceive fatigue.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running cadence (your turnover) plays a huge role in running efficiency.\r\n</strong></span></h5>\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg\"><img class=\"alignright wp-image-1883 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg\" alt=\"run k\" width=\"185\" height=\"123\" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......\r\n\r\n&nbsp;\r\n\r\nHowever, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #008080;\">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nMeaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg\" alt=\"heart rate\" width=\"150\" height=\"100\" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).\r\n<strong><span style=\"color: #008080;\">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>\r\n&nbsp;</blockquote>\r\nI recommend a softer foot strike (how hard you throw your foot into the surface), with  the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride (using gravity as your friend) – while maintaining a balanced yet relax posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Sound easy enough?</strong></span>\r\nAll in all, I think <span style=\"color: #993366;\"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.\r\n\r\nCheck it out\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/IFRzukudl-E\" width=\"501\" height=\"282\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><a title=\"MORE RUNNING INFO \" href=\"http://balancehealthprograms.com.au/run-session3/\"><span style=\"color: #993366;\"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>\r\n</blockquote>','PAMPY\'S POST 14.11 - MEASURING RUNNING POWER/ EFFICIENCY','','inherit','closed','closed','','2078-revision-v1','','','2016-06-03 08:01:48','2016-06-03 08:01:48','',2078,'http://balancehealthprograms.com.au/2078-revision-v1/',0,'revision','',0),(3073,2,'2016-06-08 04:12:24','2016-06-08 04:12:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>So you\'ve hit the ground, what next?</strong></span></h3>\n<ul>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Allow your recovering leg to fall to the ground with gravity. </em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>\'Run thinking you\'re shoe-less running on hot bitumen\' </em></span></h4>\n&nbsp;\n<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>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\">More thoughts on running technique....</span></h3>\n<ul>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em>FOREFOOT LANDING!!</em></span></h5>\n<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>\n<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>\n<h5></h5>\n<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>\n<h5><span style=\"color: #ffffff;\"><em>* maintain your postural balance</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>* lean from the hips in the direction you wish to go</em></span></h5>\n<div align=\"right\"></div>\n<h5><span style=\"color: #ffffff;\"><em>* allow your recovering foot to fall to the ground naturally (without force),</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>* pick your supporting foot up from the ground quickly, and</em></span></h5>\n<h5><span style=\"color: #800080;\"><em>* hold an economical cadence of around 174-180+, but, again,</em></span></h5>\nFor\n<h5></h5>\n<span style=\"color: #ffffff;\"><em><iframe src=\"https://www.youtube.com/embed/uFKbSkv5big\" width=\"400\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></em></span></blockquote>\n<h3></h3>\n&nbsp;\n<h5></h5>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em><strong>BRIDGING UP TO LONGER RUNS WITHOUT HURTING YOURSELF.</strong></em></span></h5>\n<ul>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n	<li>\n<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>\n</li>\n</ul>\n</blockquote>\n<h4><span style=\"color: #008080;\"> </span></h4>\n<h4></h4>\n<h4></h4>\n&nbsp;\n<h4></h4>\n<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>\n<h4></h4>\n&nbsp;\n\n&nbsp;\n<blockquote class=\"l-block\">\n<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>\n</blockquote>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<blockquote>\n<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>\n</blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-autosave-v1','','','2016-06-08 04:12:24','2016-06-08 04:12:24','',2962,'http://balancehealthprograms.com.au/2962-autosave-v1/',0,'revision','',0),(3074,2,'2016-06-03 08:19:25','2016-06-03 08:19:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<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>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><a href=\"http://balancehealthprograms.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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 08:19:25','2016-06-03 08:19:25','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3075,2,'2016-06-03 08:21:00','2016-06-03 08:21:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<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>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 08:21:00','2016-06-03 08:21:00','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3076,2,'2016-06-03 08:21:46','2016-06-03 08:21:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Your objective is to promote momentum - from stride to stride.</em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<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>\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 08:21:46','2016-06-03 08:21:46','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3077,2,'2016-06-03 09:30:30','2016-06-03 09:30:30','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is to promote momentum from stride to stride.  It should be seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down and shorten your stride until it does. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Limit blocking or braking from over-striding at all cost .  At the average pace most people run there should be little reason to extend (straighten) the knee either on impact or post take off - think any hind leg of any animal - it cocked! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h5>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h5>\r\n</li>\r\n</ul>\r\n<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>\r\n\r\n\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 09:30:30','2016-06-03 09:30:30','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3078,2,'2016-06-03 09:31:43','2016-06-03 09:31:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is to promote momentum from stride to stride.  It should be seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down and shorten your stride until it does. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Limit blocking or braking from over-striding at all cost .  At the average pace most people run there should be little reason to extend (straighten) the knee either on impact or post take off - think any hind leg of any animal - it cocked! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 09:31:43','2016-06-03 09:31:43','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3079,2,'2016-06-03 09:32:35','2016-06-03 09:32:35','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is to promote momentum from stride to stride.  It should be seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down and shorten your stride until it does. <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></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Limit blocking or braking from over-striding at all cost .  At the average pace most people run there should be little reason to extend (straighten) the knee either on impact or post take off - think any hind leg of any animal - it cocked! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 09:32:35','2016-06-03 09:32:35','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3080,2,'2016-06-03 09:33:33','2016-06-03 09:33:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is to promote momentum from stride to stride.  It should be seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down and shorten your stride until it does. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Limit blocking or braking from over-striding at all cost .  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 either on impact or post take off - think any hind leg of any animal - it cocked! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n<div align=\"center\"></div></blockquote>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 09:33:33','2016-06-03 09:33:33','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3081,2,'2016-06-03 09:34:47','2016-06-03 09:34:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Once again your objective is to promote momentum from stride to stride.  It should be seemingly effortless! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>If it doesn\'t feel effortless, slow down and shorten your stride until it does. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Limit blocking or braking from over-striding at all cost .  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 either on impact or post take off - think any hind leg of any animal - it cocked! </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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.  </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-03 09:34:47','2016-06-03 09:34:47','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3083,2,'2016-06-06 01:43:43','2016-06-06 01:43:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 1 - BALANCE IS KING</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/OZo_4Y9ls4E\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Summary</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Understand there is no one true absolute blueprint for perfect running form.</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><strong><span style=\"color: #008080;\"><em>There is however a uniquely perfect running blueprint for you - you just gotta find it. </em></span></strong></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Employing the undisputed basic principles of balance will lead you to finding your optimum form and performance.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Once you determine your most economical form, practice it, then practice it some more, all the time maintaining controlled intensity.   </strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\">FINDING YOUR PERFECT RUNNING FORM</span> ; </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">While standing, close your eyes and find your perfect point of skeletal balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice holding this position, counterbalancing likely subtle swaying movements.<img class=\"  wp-image-3038 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"331\" height=\"186\" /></span></em></strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><em><strong>Try balance on one foot until you can master balancing 30 seconds each. </strong></em></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Now open your eyes and fall in the direction you wish to go while never losing your postural balance.</span></em></strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #008080;\">Practice this skill over and over again - hold your shape and fall (see PART 2)</span></em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em><strong>Before your next run consider the following tips;</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Stand tall - NOT military like but well balanced with little tension.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Evenly balance the weight of your head between your relaxed shoulders and neck. <img class=\"alignright wp-image-3670\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_4501-e1462960690166-224x300.jpg\" alt=\"IMG_4501\" width=\"240\" height=\"321\" /></em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Be certain in relaxing the muscles in your upper back, shoulders and neck - you\'re after minimal stress.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Allow your shoulders to naturally fall back and down - the near opposite to being hunched over a computer. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Ever slightly press your pelvis forward - I said ever slightly.  This should leave you head directly above you hips. </em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Relax your knee joints - as in avoid locking them out.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><strong><em>Soften your ankle joints which should have you bare more of your weight through your forefeet.</em></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Practice holding this position of 60 seconds - most can\'t</em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Considerations</em></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>I want you to focus on holding this shape on your next run.<img class=\" size-full wp-image-3029 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stones.jpg\" alt=\"stones\" width=\"266\" height=\"189\" /></strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>You should NOT be wasting precious energy holding muscle tension in maintaining this position.  </strong></em><em><strong>\r\n</strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>This means, no, you do NOT need to tighten your abs! or bang out 6 sets of sit ups before your next run. </strong></em></span></h4>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em><strong>Consider your skeletal system positioned like evenly balanced stones.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">I like eyes focused about 50 metres ahead - essentially, don\'t look down as it will throw your hips back and leave your upper body largely unsupported.  </span></strong></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><strong><span style=\"color: #008080;\">The common result of an unbalanced body falling ahead of hips is over- striding (more on this in PART 2), and striking the surface with excessive force, which,both contribute to premature fatigue.</span></strong></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><em>Quick tips (drills)</em></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Practice bouncing up and down on the spot  say 3 x 20 seconds (with a short rest)</strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>Spring quickly having landed through your forefeet - think the bounce effect of rubber - short and springy. <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3667\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/AB_Stereo.svg-300x189.png\" alt=\"AB_Stereo.svg\" width=\"300\" height=\"189\" /></a></strong></span></em></h4>\r\n</li>\r\n	<li>\r\n<h4><em><span style=\"color: #008080;\"><strong>While bouncing don\'t forget about maintaining your \'best\' postural shape.</strong></span></em></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\"><img class=\"alignright size-medium wp-image-3673\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/TOP10-300x40.jpg\" alt=\"TOP10\" width=\"300\" height=\"40\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - USING GRAVITY WHEN RUNNING</strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 1 - BALANCE IS KING','','inherit','closed','closed','','2957-revision-v1','','','2016-06-06 01:43:43','2016-06-06 01:43:43','',2957,'http://balancehealthprograms.com.au/2957-revision-v1/',0,'revision','',0),(3084,2,'2016-06-06 02:13:09','2016-06-06 02:13:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span><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></span></h4>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:13:09','2016-06-06 02:13:09','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3085,2,'2016-06-06 02:18:48','2016-06-06 02:18:48','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>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 and not forward. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of \'lifting\' your foot, or more so \'pulling\' your heel up directly under your bum.</em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What to \'think\' of!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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\" />- you now that awful tacky sensation - now give your foot a quick lift off this perceived stickiness.</em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><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></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:18:48','2016-06-06 02:18:48','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3086,2,'2016-06-06 02:23:00','2016-06-06 02:23:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span><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></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:23:00','2016-06-06 02:23:00','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3087,2,'2016-06-06 02:23:17','2016-06-06 02:23:17','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:23:17','2016-06-06 02:23:17','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3088,2,'2016-06-06 02:23:59','2016-06-06 02:23:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:23:59','2016-06-06 02:23:59','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3124,2,'2016-06-07 08:48:25','2016-06-07 08:48:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-07 08:48:25','2016-06-07 08:48:25','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3089,2,'2016-06-06 02:24:29','2016-06-06 02:24:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 3 - LIFTING NOT DRIVING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/zmqoHDIdajo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Principles behind releasing and lifting your base of support.</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How does it work?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Just give a subtle tweak to the hamstrings when lifting your foot off support.. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Give thought to!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Shorten your stride - think baby steps - most people over-stride. </em></span></h4>\r\n</li>\r\n	<li>\r\n<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>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #008080;\"><em>Think of slightly increasing your turnover - cadence (see PART 4)</em></span></h4>\r\n</li>\r\n</ul>\r\n<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>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<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>\r\n</blockquote>\r\n<div align=\"center\"></div>','PART 3 - LIFTING NOT DRIVING','','inherit','closed','closed','','2962-revision-v1','','','2016-06-06 02:24:29','2016-06-06 02:24:29','',2962,'http://balancehealthprograms.com.au/2962-revision-v1/',0,'revision','',0),(3090,2,'2016-06-06 09:24:58','2016-06-06 09:24:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Details of Running Dynamics  - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-06 09:24:58','2016-06-06 09:24:58','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3091,2,'2016-06-07 02:39:51','2016-06-07 02:39:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<h3></h3>\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a>\n</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM (see Gebrselassie video below). </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>One\'s best sustainable running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\n</li>\n</ul>\n<h3></h3>\n&nbsp;\n<blockquote class=\"l-block\">\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important in reducing collective structural costs. </strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Consider it being about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\n<div align=\"center\"></div></li>\n</ul>\n</blockquote>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  Holding an even tempo (cadence) regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning is key to efficient running.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your cadence the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb), it will likely increase your heart &amp; breathing rates.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning -both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>I\'ve certainly found when increasing \'most\' runner\'s cadence, this results in significantly reducing classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for \'most\' runners.  Again, the more conditioned and talented the runner, the greater cadence can usually be employed.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #ff6600;\"><em><a style=\"color: #ff6600;\" href=\"https://www.youtube.com/watch?v=wWvPX7sQrvE\" target=\"_blank\">Consider downloading youtube clips - 82, 85, &amp; 90 beats per minute - your left foot strike is on the beat. </a></em></span></h5>\n</li>\n</ul>\n&nbsp;\n<h4><span style=\"color: #993366;\"><em><strong>Not that you\'ll be running like this legend but it\'s valuable to picture his movements in slo-mo. </strong></em></span></h4>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h3><em><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></em></h3>\n&nbsp;\n<blockquote>\n<blockquote class=\"l-block\">\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\n<div align=\"center\"></div></blockquote>\n</blockquote>\n<h5></h5>\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\nspm.</strong></span></h5>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits.jpg\"><img class=\" size-medium wp-image-3112 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpey-crits-300x216.jpg\" alt=\"sharpey crits\" width=\"300\" height=\"216\" /></a></strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\nmilliseconds</strong></span></h5>\n&nbsp;\n<blockquote>\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace.jpg\"><img class=\" size-medium wp-image-3116 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"300\" height=\"156\" /></a></span></strong></h5>\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms\n</span></strong></h5>\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong>The goal!</strong>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my most natural turnover - hopefully<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\" /> it\'s now a little faster. </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the more you\'ll benefit from a faster your cadence.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><strong><em>This will naturally shorten and lower your stride, and thus, reducing impact costs.  </em></strong></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Those running off a bike with starting fatigue may well consider increasing their cadence and adjusting speed to match their most appropriate intensity. </strong></em></span></h5>\n</li>\n</ul>\n<h5></h5>\n&nbsp;\n<blockquote>\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\n</li>\n</ul>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" target=\"_blank\"><img class=\" size-medium wp-image-3118 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/picccc-300x180.jpg\" alt=\"picccc\" width=\"300\" height=\"180\" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote class=\"l-block\">\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-autosave-v1','','','2016-06-07 02:39:51','2016-06-07 02:39:51','',2964,'http://balancehealthprograms.com.au/2964-autosave-v1/',0,'revision','',0),(3092,2,'2016-06-06 09:29:24','2016-06-06 09:29:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3>What is running cadence?</h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-06 09:29:24','2016-06-06 09:29:24','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3093,2,'2016-06-06 09:30:08','2016-06-06 09:30:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3>What is running cadence?</h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-06 09:30:08','2016-06-06 09:30:08','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3094,2,'2016-06-06 09:33:07','2016-06-06 09:33:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3>What is running cadence?</h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><a href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><span style=\"color: #333399;\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></span></a></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-06 09:33:07','2016-06-06 09:33:07','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3095,2,'2016-06-06 09:33:30','2016-06-06 09:33:30','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3>What is running cadence?</h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Basically if your strides per minute [SPM] (cadence as cyclists call it) is rating around 172-180+ SPM,  then it becomes increasingly difficult to land ahead of your hips, and thus (negatively) block and break for forward progress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, or your current level of conditioning, will promote improved rhythm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better - however - while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your impact cost (the potentially damaging reverb back up through your legs), it \'will\' (&gt;CAD) increase your heart &amp; breathing rates.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  Gee, why would ever run at all!!!!!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-06 09:33:30','2016-06-06 09:33:30','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3219,2,'2016-06-22 22:26:25','2016-06-22 22:26:25','Based on the last 400 Health Assessments I\'ve conducted, performed on a mix white and blue collar workers, results suggest the greatest threat to continued good health and optimum <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-pp.png\"><img class=\"alignright wp-image-2760 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-pp-300x226.png\" alt=\"health  pp\" width=\"165\" height=\"124\" /></a>performance could be related to the influence of lifestyle (work) demands, and one\'s perception and tolerance of stress.\n\nThe media commonly has us believing the main reasons for declining Australian health statistics are most influenced by:\n\n&nbsp;\n<blockquote><strong><span style=\"color: #008080;\">1) The consumption of excessive dietary fat, excessive alcohol, and more recently sugar, and </span></strong>\n<strong><span style=\"color: #008080;\">2) Increasing sedentary lifestyles.</span></strong></blockquote>\n&nbsp;\n\nBased on my results, I believe more appreciation should to given to the negative influence of chronic on chronic mental and emotional stress.  Assessing my results, involving both physical tests like: blood pressure, blood sugar link between hormones (in the body) and neurotransmitters (in the brain) constantly in a chronic state of imbalance. While most people seem to tolerate and even thrive with increasing work demands, it also seems clear to me many Aussies employ inadequate counter –balancing choices to this increasing stress.\n\n&nbsp;\n<blockquote><strong><span style=\"color: #993366;\">*Optimum performance refers to one’s sustained best output at work, while leaving work (physically &amp; mentally) with enough in the tank (again, physically &amp; emotionally) to enjoy relationships, family, animals, and your athletic interests.</span> </strong></blockquote>\n&nbsp;\n\nThis post (Part 1) discusses the emotional and the physical result of the cumulative effect of lifestyle (work specifically) stress. I’m talking about the bio-chemical imbalance, which is leaving an impact on behaviour and physicality. In my next posts (Part 2 &amp; 3) I’ll talk about the hormones involved and tools to help balance those work stressors, which I have witnessed as successful in the past.\nSo what did those 400 Health Assessments actually show me? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/beeeeee.jpg\"><img class=\"alignright wp-image-2757 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beeeeee.jpg\" alt=\"beeeeee\" width=\"236\" height=\"150\" /></a>\n\n&nbsp;\n\nThe most significant revelation to me was the link between those who assessed with high (systolic) blood pressure, elevated (non-fasting) blood glucose, and/or low triglycerides along with a candid reflection on their personal lifestyle questionnaire (which is a confidential self-assessment on how you actually feel), resulting in quite low moods. These results were quite confronting for many, as they were seemingly “getting the job done”.\n\n&nbsp;\n\nThe realisation that they had little left in the tank (both emotionally &amp; physically) once they left the building highlights the body’s default of using of coping mechanisms which continue to add to their growing ill-health.\nTo counter increasing and often unrelenting work pressure and expectations, both in the body and brain we have two significant bio-chemical responses.\n<blockquote><span style=\"color: #008080;\"><strong>1) Adrenalin (body), and, </strong></span>\n<span style=\"color: #008080;\"><strong>2) Serotonin (brain).</strong> </span>\n\n&nbsp;</blockquote>\n<span style=\"color: #008080;\"><em><strong>Adrenalin</strong></em></span> is a hormone (along with norepinephrine and dopamine) released from the adrenal glands that sit on top of your kidneys. Adrenalin is one powerful hormone and is <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Epinephrine-ampule.jpg\"><img class=\"alignright wp-image-2755 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Epinephrine-ampule-200x300.jpg\" alt=\"Epinephrine-ampule\" width=\"150\" height=\"225\" /></a>only slightly varied to the drug speed on a molecular level. Its natural action is to respond swiftly to a potentially dangerous flight or fight situation. And, it works a treat.\n<span style=\"color: #993366;\"><strong>Adrenalin:</strong></span>\n• Increases in strength and power.\n• Increases our concentration (even eye sight) and problem solving capacity – at speed.\n• Increases confidence.\n• Drives ready to use sugar into the blood stream for sharp energy.\n• Increases heart and breathing rate without fatigue or perception of pain.\nIt also works in tandem with cortisol (a glucocorticoid hormone) which is necessary to shut down (inhibit) less important bodily systems when in need of an energy booster – like your reproduction, digestive and immune systems.\nSo, if used wisely and sparingly, adrenalin can be a real a cracker!\nWhen under a constant heightened strain at work, it’s likely your adrenalin pump, and therefore cortisol production will be switched to overdrive. If this is happening day after day, with little counter-balancing, this is when behaviour and physical health can uncharacteristically change. Not good.\n<span style=\"color: #008080;\"><em><strong>Serotonin</strong></em></span> is a neurotransmitter derived from tryptophan (an amino acid), and is primarily found in the gastrointestinal tract (GI tract), blood platelets, and the central <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ser.gif\"><img class=\"alignright wp-image-2756\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ser-300x225.gif\" alt=\"ser\" width=\"227\" height=\"170\" /></a>nervous system (CNS). It makes us calm, centred, happy and tolerant. It assists in maintaining a steady stream of energy, facilitates our appropriate appetite, and promotes daily motivation and verve.\n<span style=\"color: #993366;\"><strong>Serotonin:</strong></span>\n• Makes us content and optimistic.\n• Offers the funny side of life.\n• Makes us more productive and creative.\n• Makes us understanding and charitable.\n• Contributes in conjunction with melatonin to a quality night’s sleep, beating the alarm, and bouncing out of bed.\nSo basically it’s a superstar in health maintenance and keeps you somewhat nice 24/7. And, I guess the trick towards continued emotional wellness (particularly for when you leave the building) is fine tuning the balance of both <span style=\"color: #993366;\"><strong>Adrenalin</strong> </span>and <strong><span style=\"color: #993366;\">Serotonin</span></strong>. This balance involves learning to recover from both good stress (eustress) and bad stress (distress), whilst at work and outside of work.\nWhat can you expect when you are living in this constant state of imbalance?\nBelow are <strong><em>common behaviour and physical traits</em></strong> linked with sustained excessive adrenalin/cortisol levels, alongside diminishing serotonin levels.\n\n&nbsp;\n\nNote that 80% of behaviour is more reflective of outside work hours.\n• Reduced tolerance.\n• Communication shutdown – dismissive, particularly at social gigs.\n• Forget to eat and reach a point of crave–like starvation.\n• Feel apathetic and empty.\n• Sleep is distorted, and thus wake un-rested – the cycle continues.\n• Complain of restless legs when sleeping.\n• Unusually pessimistic.\n• Warmish and slightly red face.\n• Headaches and jitters.\n• Little interest to exercise (lethargy) – worn out at the end of a day.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa.jpg\"><img class=\"alignright wp-image-2758 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/braaaaa-300x300.jpg\" alt=\"braaaaa\" width=\"271\" height=\"271\" /></a>\n• More shallow breath than normal.\n• Diminishing sex-drive.\n• Niggles in joints – knees and lower back head the list.\n• Diminishing posture – shoulders hunched and pelvis tilted slightly forward.\n• “Pick me up” food options like caffeine, sugar, and alcohol become far more appealing (if not necessary).\n• A losing battle to stop at 1 alcoholic drink.\n• Overeating in a sitting as “switch off” hormones became ineffective.\n• Self-sabotaging habits – poor food choices, smoking, alcohol, etc\n• Function with two gears – flat out (hectic energy) or stop – arousal ascent &amp; descent is steep.\n• Almost a cold turkey or homesickness (blue) feeling.\n• Pancreatic, Liver, and Cardio-vascular ill-health concerns.\nWhile we all suffer from one or two of these every so often without cause for concern, with prolonged presence many of these ‘signs and symptoms’ will encourage your body into a further adrenalin overdose and serotonin deficit. It’s a common cycle.\nThere are many reasons for these behavioural and physical traits to come about – like travelling and time zone changes, irregular nutritional consumption, irregular sleeping patterns and lifestyle (outside work) stress BUT work challenges seem to over contribute.\n\n&nbsp;\n\nHow do we know this?  Well, a lot of these issues seem to disappear when we’re on holidays!\n\n&nbsp;\n\nThe long-term danger of excessive adrenalin stimulation being left on overdrive (from <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fhfhfh.jpg\"><img class=\"alignright wp-image-2753 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fhfhfh-300x108.jpg\" alt=\"fhfhfh\" width=\"342\" height=\"123\" /></a>repeated, unrested work pressure) it becomes increasingly difficult to counter-balance the hormones and can then lead to an adrenal crash - resulting in burnout and ensuing ill-health (as in a howler - heart attack or the likes).\nSo how do we counter balance the demands of work pressure (which is accepted and probably won’t change) AND have a fulfilling life outside of work?\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\">We attempt to dial down adrenalin/ cortisol production and crank up serotonin, whilst accepting one’s work demands! And I think this is possible for all.</span></blockquote>\nIn ‘PART 2’, I’ll cover the 5 major players involved with balancing mood, along with 5 PROVEN WAYS to help balance work demands - enabling your best “flow” on and off the field.\n<blockquote><strong><span style=\"color: #993366;\">1. Adrenalin</span> – heightened awareness.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss.jpg\"><img class=\"alignright wp-image-2588 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss-300x180.jpg\" alt=\"heartss\" width=\"197\" height=\"118\" /></a></strong>\n<strong><span style=\"color: #993366;\">2. Serotonin</span> – enduring motivation.</strong>\n<strong><span style=\"color: #993366;\">3. Cortisol</span> – prioritises systems.</strong>\n<strong><span style=\"color: #993366;\">4. Melatonin</span> – the nocturnal opposite to serotonin – in producing our best sleep quality.</strong>\n<strong><span style=\"color: #993366;\">5. Insulin</span> – blood glucose balance plays a huge role in mood and sustained energy. </strong>\n\n&nbsp;</blockquote>\nBP\nNOTE – I am currently presenting this topic in the format of “on-site” presentations to corporate groups, if you would like further information, please feel free to make contact with me on the details below.','PAMPY’S POST 40.15 - IS WORK PRESSURE LEAVING YOUR TANK DRY WHEN YOU WALK OUT THE DOOR? PART 1','','inherit','closed','closed','','2752-autosave-v1','','','2016-06-22 22:26:25','2016-06-22 22:26:25','',2752,'http://balancehealthprograms.com.au/2752-autosave-v1/',0,'revision','',0),(3097,2,'2016-06-06 09:41:09','2016-06-06 09:41:09','[grid_7]\r\n<h2>Contact information</h2>\r\n<iframe src=\"https://maps.google.com/maps?f=q&amp;source=s_q&amp;hl=en&amp;geocode=&amp;q=608%2F155+King+St,+Sydney,+NSW++2000&amp;aq=&amp;sll=-33.870635,151.207739&amp;sspn=0.015429,0.012209&amp;ie=UTF8&amp;hq=&amp;hnear=608%2F155+King+St,+Sydney+New+South+Wales+2000,+Australia&amp;ll=-33.869275,151.209748&amp;spn=0.015233,0.033023&amp;t=m&amp;z=14&amp;output=embed\" width=\"425\" height=\"350\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"></iframe>\r\n<small><a style=\"color: #0000ff; text-align: left;\" href=\"https://maps.google.com/maps?f=q&amp;source=embed&amp;hl=en&amp;geocode=&amp;q=608%2F155+King+St,+Sydney,+NSW++2000&amp;aq=&amp;sll=-33.870635,151.207739&amp;sspn=0.015429,0.012209&amp;ie=UTF8&amp;hq=&amp;hnear=608%2F155+King+St,+Sydney+New+South+Wales+2000,+Australia&amp;ll=-33.869275,151.209748&amp;spn=0.015233,0.033023&amp;t=m&amp;z=14\">View Larger Map</a></small>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>FOR <span style=\"color: #008080;\">FREE</span> WEEKLY HEALTH, TRAINING, NUTRITION, &amp; CASE STUDY BLOGS - send me your email address.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/\"><img class=\"alignnone size-full wp-image-2305\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blogs.jpg\" alt=\"blogs\" width=\"200\" height=\"62\" /></a></p>\r\n</blockquote>\r\n<h5></h5>\r\n<h5>Please use the form on the right to contact Balance Health Programs if you have any inquiries or comments.</h5>\r\n<dl class=\"address\"><dt>Balance Health Programs\r\nLevel 6 - 608/155 King St,\r\nSydney, NSW  2000</dt><dd>\r\n<ul>\r\n	<li>Telephone: 0412 487 034</li>\r\n	<li>Email:<a href=\"mailto:brad@balancehealthprograms.com.au\">brad@balancehealthprograms.com.au</a></li>\r\n</ul>\r\n</dd></dl>&nbsp;\r\n<blockquote><span style=\"color: #ffffff;\">All information contained within this site, balancehealthprograms.com.au, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website.  Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.</span></blockquote>\r\n&nbsp;\r\n\r\n[/grid_7]\r\n\r\n[grid_5]\r\n<h2>Contact form</h2>\r\n[contact-form 1 \"Contact form 1\"]\r\n[/grid_5]\r\n\r\n[clear]','Contacts','','inherit','closed','closed','','14-revision-v1','','','2016-06-06 09:41:09','2016-06-06 09:41:09','',14,'http://balancehealthprograms.com.au/14-revision-v1/',0,'revision','',0),(3098,2,'2016-06-07 00:14:16','2016-06-07 00:14:16','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you takes expressed in strides per minute (SPM)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on our musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and thus spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 00:14:16','2016-06-07 00:14:16','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3099,2,'2016-06-07 00:39:01','2016-06-07 00:39:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamics Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 00:39:01','2016-06-07 00:39:01','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3101,2,'2016-06-07 01:05:08','2016-06-07 01:05:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:05:08','2016-06-07 01:05:08','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3102,2,'2016-06-07 01:08:05','2016-06-07 01:08:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #993366;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:08:05','2016-06-07 01:08:05','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3103,2,'2016-06-07 01:08:40','2016-06-07 01:08:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"258\" height=\"258\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:08:40','2016-06-07 01:08:40','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3104,2,'2016-06-07 01:09:06','2016-06-07 01:09:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:09:06','2016-06-07 01:09:06','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3105,2,'2016-06-07 01:10:51','2016-06-07 01:10:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:10:51','2016-06-07 01:10:51','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3106,2,'2016-06-07 01:12:08','2016-06-07 01:12:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:12:08','2016-06-07 01:12:08','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3107,2,'2016-06-07 01:13:24','2016-06-07 01:13:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:13:24','2016-06-07 01:13:24','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3108,2,'2016-06-07 01:14:11','2016-06-07 01:14:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"230\" height=\"157\" /></a></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM is rates around 172-180+it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  Loading your weight ahead of you hips breaks (momentarily) your forward momentum more than if you were loading under your hips.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm - holding an even tempo (cadence), regardless of your terrain (up or down), your speed, your leg length, or your current level of conditioning, will promote improved rhythm and economy.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridge up to faster sustained speeds with improved conditioning (both aerobically &amp; neuro-muscularly).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></h5>\r\n<h5><em>Cadence - SPM</em></h5>\r\n<h5><em>Ground contact time - how long he spends on support on average each stride. </em></h5>\r\n<h5><em>Vertical oscillation - how high on average he rises each stride.   </em></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now simply build on this - as in practice, practice, practice. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an exmaple.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:14:11','2016-06-07 01:14:11','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),(3111,2,'2016-06-07 01:54:49','2016-06-07 01:54:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/S30kZa_oPnM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">What is running cadence?</span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running cadence is the number of  strides you take expressed in strides per minute (SPM).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It can be calculated simply by counting your strides, however it is more easily managed by way of a metronome or cadence feature via a smart watch. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"230\" height=\"157\" /></a></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A person averaging around 150-160 SPM (at any speed) is widely considered to be holding an inefficient stride, while experts believe somewhere around 172-180 SPM is perhaps most efficient. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A superstar highly conditioned runner averages between 180-210 SPM. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>One\'s sustained running cadence is largely regulated by aerobic capacity (fitness) and talent (neuro-muscular function).</em></span></h5>\r\n</li>\r\n</ul>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #ffffff;\"><strong>Why is \'running\' cadence important?</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The main reason for increasing running cadence is to reduce the cost of impact.  This means reducing the demand on one\'s musculo-skeletal system.  The harder one hits and momentarily stops on the surface, and as a result spends stabilising on this support, the greater the ask of muscles, bones, and joints.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>The harder muscles and joints work per stride, the more vulnerable they become to fatigue, or worst still breakdown.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>So, (increasing) cadence becomes important to reduce the cost of structural impact.  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Basically it\'s about loading up your engine (heart &amp; lungs) and preserving your chassis (your muscles &amp; joints).  </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Of course it\'s about finding your optimal balance.  </strong></em></span></h5>\r\n<div align=\"center\"></div></li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>More info on running cadence...</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If your average SPM rates around 172-180+ it becomes increasingly difficult to land and load your supporting weight ahead of your hips.  This is good!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Running efficiency or more so economy is largely about rhythm.  It about holding an even tempo (cadence), regardless of the terrain (up or down), your speed, your leg length, or your current level of conditioning. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>\'Generally\' the faster your turnover the better.  However, while a faster <img class=\"alignright wp-image-3708\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/re-300x300.png\" alt=\"re\" width=\"281\" height=\"281\" />cadence will likely reduce your cost of impact (via return to sender reverb back up through your legs), it \'will\' increase your heart &amp; breathing rates.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Finding your sweet spot is key.  It\'s recommended you work on increasing your cadence at slower speeds first, then, slowly bridging up to faster sustained speeds.  This comes with improved conditioning (both aerobically and with a more developed musculo-skeletal system.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I have most certainly found increasing a runners cadence (when appropriate) significantly reduces the risk of classic running related injuries - plantar fascia, shin splits, achilles tendonitis, calf tears, pre-patella femoral pain (knee), quads tears, hip displacements, and lower back complaints.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'ve also found on average holding between 174-178 cadence is most appropriate and efficient for most runners.  Again, the more conditioned and talented the runner, the greater cadence can be employed.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try counting one stride for 15 seconds then simply multiply by 4 = CADENCE in SPM.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Increasing your cadence is likely to reduce the time you\'ll be spending on support - this is good as you\'ll be spending less muscular energy supporting your weight.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/Wfzya-_qI1I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Running Dynamic Details - D. Sharp (with his permission)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<blockquote class=\"l-block\">\r\n<h5><span style=\"color: #ffffff;\"><em>Using the Garmin 620 Smart watch - we assessed David\'s;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Cadence - SPM</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Ground contact time - how long he spends on support on average each stride. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Vertical oscillation - how high on average he rises each stride.   </em></span></h5>\r\n<div align=\"center\"></div></blockquote>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>Average Cadence - how many times his legs turnover per minute - the more (generally) the better) - 182\r\nspm.</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 150-160 spm<img class=\"alignright wp-image-3713\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hj-300x215.jpg\" alt=\"hj\" width=\"412\" height=\"295\" /></strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 160 - 165 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 165 -176 spm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 176 - 182</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be by run by battery) - 182 - 190+</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Vertical Oscillation - this is his up and down height - the lower the better  -9.0cm</strong></span></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Terrible - 15-13cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Poor - 13-11cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Good - 11-9.5cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Damn good - 9.5 -8cm</strong></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><strong>Freak (might be a wheel) - 8-5cm</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Ground contact time - how long his feet are in contact with the earth - the less time the better - 204.6\r\nmilliseconds</strong></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #ffffff;\">Poor - 500-400 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Good - 400-250 ms</span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Damn good - 250-150ms<img class=\"alignright wp-image-3693\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/sharpypace-300x156.jpg\" alt=\"sharpypace\" width=\"458\" height=\"238\" /></span></strong></h5>\r\n<h5><strong><span style=\"color: #ffffff;\">Freak (might be a fairy) - 150 - 100 ms</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The goal!</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find the quickest cadence you can sustain, while remaining in YOUR most suitable intensity zone.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Practice this cadence till it becomes your default.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>I recommend trialing any \'free\' App that offers a metronome - Gibson Guitar App is an example.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Dial in say 86 and hit the beat on every left stride - I tend to focus on the beat for about 5 minutes, then turn it off and work on finding my mst natural turnover - hopefully now a little faster. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Of course you can focus on your hand cadence , which , should be equally in sync with your legs - I hope!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Generally the shorter but faster you wish to run (like sprinting), OR, the longer you wish to run (like a half or full marathon), the faster your cadence, (usually) the better.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\">Basically that means - if your heart &amp; lungs are relatively <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\" />unstressed, then work on or focus on lightening your leg stress, as it will be your legs that will lead more to fatigue, slowing, and breakdown of your performance.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The wrap</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Run lightly.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Soft feet.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Lift or pull your supporting foot from the deck.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>What\'s your average cadence! Try increasing it! Assess the result - based on leg fatigue as a result of impact.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\"><img class=\"alignright wp-image-3718\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/file-300x49.jpg\" alt=\"file\" width=\"386\" height=\"63\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-running-drills/\"><em><strong>TAKE ME TO PART 5 - RUNNING DRILLS </strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 4 - THE IMPORTANCE OF \'STRIDE\' CADENCE','','inherit','closed','closed','','2964-revision-v1','','','2016-06-07 01:54:49','2016-06-07 01:54:49','',2964,'http://balancehealthprograms.com.au/2964-revision-v1/',0,'revision','',0),