Perfect Running: Find your passion

  • Published
  • By Chief Master Sgt. Terry Monges
  • 79th Air Refueling Squadron
TRAVIS AIR FORCE BASE, Calif. --  Physical fitness has been a passion of mine for more than a decade.

During this time, I've completed several half and full marathons and four Ironman endurance races. I have recorded a nine-minute fit test. At the age of 50, I can still run a six-minute mile.

My goal in sharing is not to boast or to sound like I am all that and a bag of chips. It's to let you know I do know a thing or two about running and give you encouragement, especially if you are struggling to pass that dreaded test.

I have not always been a runner. As a matter of fact, I didn't start running until I was in my late 30s. Unfortunately, I suffered from chronic iliotibial band syndrome, a common knee injury usually associated with running or cycling. That prevented me from running.

With professional advice, I made the difficult decision to correct my condition surgically. After my recovery, I started running for therapy. Amazingly, running quickly developed into an obsession. Running without pain and discomfort was invigorating.

My first run wasn't a six-minute mile, or even a mile, for that matter. It was a half-mile walk. Slowly I worked into a half-mile run. Soon, I was able to run and walk a mile without stopping. With patience, persistence and consistency, I worked my way up to a three-mile run. I've never looked back since.

With practice, consistency and a little know how, anyone can learn how to run faster and more efficiently.

Here are a few tips I shared with Travis Airmen to increase their runtimes and help them run more efficiently. Hopefully they will help you, too.

Perfect your running form: Running is a skill that has to be learned. Consistent focus on good running form by reducing ineffective movement is the best way to increase speed in the shortest amount of time. Perfecting form is like developing an accurate golf swing or an efficient swim stroke. Anyone can swim and play golf, but if you want to be competitive, you have to work hard at it. Normally, you spend of money and time on lessons, working on fundamentals, and then practice a lot. Improving and perfecting your running form is no different, except without the expense.

Common running errors to fix:

Heel strike - You should use a mid-foot landing. Your feet should land directly under your body. Imagine someone is running directly in front of you and you don't want to kick them.
Bending at the waist - Keep your posture aligned from your head to your feet. Bend at your ankles.

Bouncing - Use knees as shock absorbers, eliminate all vertical movement. Try jumping up and down in one place and see how tiring it can be. Wearing a running hat with the bill pulled down to the horizon helps.

Arm cross over - Elbows should be bent 90 degrees, hands loose, not clenched into fists, elbows swinging to the rear. Imagine taking your hand in and out of your pockets.

Cadence - Foot strike should be quick and light, about 90 revolutions per minute. Keep stride length short.