Run Clinic with the Ottawa Hills High School Cross Country Team

On Friday, July 16th we met up with several top runners on the Ottawa Hills H.S. Cross Country Team. We began by getting to know the runners a little better. We conversed about their running history, the other sports they play and their goals and ambitions with running.

Our clinic then began with a thorough dynamic run warm up. We discussed the purpose of this type of warm up and the need to clear the mind and get the mind and body ready for the work ahead. Coach Rob then led the young men on a warm up run around the neighborhood. After the run warm up, it was time to hit the track and video each athlete running at 5K pace. We filmed the forward profile, side profile and rear profile of each runner. Upon our initial view, we knew we had a talented bunch of runners and we were confident that a few tweaks to their biomechanics would not only make them faster, but also prevent some of the injuries many of the runners have experienced over the years.

The next 2 hours we spent discussing the science of running biomechanics, the goal of improving running economy and how to improve running form, get faster and prevent injuries. (For more information on Running Economy please click here: Improve Your Running). During the clinic we addressed, practiced and implemented the 6 steps to improve running biomechanics. (For more information on the 6 steps please click here: 6 Steps).

We were able to work with each athlete individually to help him identify his strengths and limiters and how to turn the limiters into strengths. After instruction and practice, it was time for each runner to run with the new improvements in form. We again filmed each athlete running at 5K pace for a forward profile, side profile and rear profile. The speed improvements were immediately visible and the form improvements were immense! After a cool down and stretch, we talked about our follow up and the team left excited for the work ahead.

Upon returning home, Rob downloaded all the video and analyzed each runner’s before and after running clips. Each athlete then received a comprehensive follow up coaching report with snap shots and video of his running form and a detailed analysis of the 6 steps for him to personally work on to get faster and reduce the chance of injury.

Already one week later we are hearing about the improvements and the focus of the runners. This talented group of runners is becoming stronger and smarter and they have a very promising future ahead! Great job team! Good luck in the summer base building period. We look forward to this fall’s cross country season and seeing you PR!

-Coach Kel and Coach Rob

 

  

  

  

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