Seeking out one's passion helps give life direction

  • Published
  • By Chief Master Sgt. Terry R. Monges
  • 79th Aircraft Refueling Squadron
TRAVIS AIR FORCE BASE, Calif. --  Physical Fitness has been a passion of mine for over a decade. I've been fortunate enough to compete in several half and full marathons and have completed in four Ironman Endurance Races. I have also recorded a nine-minute fit test, and at the age of 51, can still run a six-minute mile (if I have too). My goal in sharing these accomplishments is not to boast or to sound like I'm "all that and a bag of chips" - it's to let you know that I understand a thing or two about running, and to give you a little hope, especially if you are struggling to pass that dreaded fit test.

I believe anyone can learn to run faster and more efficiently. It just takes practice, consistency and a little know-how. Let me share some tips for running efficiently:

TIP #1 PERFECT YOUR RUNNING FORM:
Running is a skill that has to be learned. A consistent focus on good running form by reducing ineffective movements is by far the best way to increase your running speed in the shortest amount of time. Perfecting your running form is much like developing an accurate golf swing, or an efficient swim stroke. Anyone can swim and play golf, however, if you want to be competitive you have to work hard at it. You normally have to spend lots of money and time taking lessons, working on fundamentals, and then you have to practice, practice, and practice.

TIP #2 COMMON RUNNING ERRORS:

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 not at your waist.

Bouncing:
· Use your knees as shock absorbers. Eliminate all vertical movement. Try jumping up and down in one place and see how tiring it can be. I recommend wearing a running hat with the bill pulled down to the horizon.

Arm cross over:
· Your elbows should be bent at 90 degrees; hands should be loose and not clinched into fists, elbows swinging to the rear. Imagine taking your hand in and out of your pockets.

Cadence:
· Your foot strike should be quick and light, approximately 90 revolutions per minute keep your stride length short.

TIP #3 PROPER RUNNING FORM CHECKLISTS:

· KEEP POSTURE ALIGNED: from your head to feet
· BEND AT THE ANKLES: not at your waist
· FEET SHOULD LAND DIRECTLY UNDER YOUR BODY
· USE A MID-FOOT LANDING: Do not land on your heels
· KEEP STRIDE LEGNTH SHORT: Imagine someone running directly in front of you and you don't want to kick them
· LEAD WITH YOUR MIDSECTION: Imagine being pulled by a rubber band tied to your waist, let gravity pull you forward
· FOOT STRIKE SHOULD BE QUICK: Approximately 90-foot strikes per minute. Count every time the right foot contacts the ground during a 20 second period. It should be about 30 foot-strikes during that time
· ARMS SWING TO THE REAR: Imagine taking your hands in and out of your pockets, driving your elbows to the rear
· DO NOT BOUNCE: Use your knees as shock absorbers