Your calves and Achilles tendons play vital roles in both the landing and push-off part of your stride. Your lower leg should land a few inches ahead of your body, close to your centre of gravity.
Don't step too far forwards, however, or you'll land too hard on your heel. 'Landing forces are the main culprit in running injuries,' says Yessis.
Upon landing, the calf should already be moving backwards, angled to initiate a forceful push-off.
By Words: Bob Cooper
March 2003
Stretch: wall stretch.
Stand with your feet flat, about three feet from a wall or sturdy fence, with your hands at shoulder height against the wall. Now repeatedly raise and lower your heels for a strong stretch of the calves and Achilles tendons.
Drive your thighs and knees forwards, not up and down,' says Yessis. 'The stronger the forwards drive, the longer your stride and the greater your speed.' Any sideways leg motion is inefficient and can precipitate knee injuries.
The costliest mistake runners make is landing on their heels [with toes pointed up] well ahead of their body, which inflicts destructive braking forces,' says Yessis.
MORE FITNESS
