“Run fast and without injury”: wise advice from the book of Olympian Gordon Peary. Running technique of Gordon Piri, Kenyans and Tarahumara Indians Piri on hand position

Some time ago I developed a slightly strange technique for running, landing on my forefoot. It soon became clear that this technique is very common among Muay Thai and in professional sports in general. And it's called Gordon Pirie's running technique. Kenyans, famous for their records, run using a similar technique, as well as the Tarahumara Indians, who are not very well known to the general public, but easily run several hundred kilometers at a time. :)

Natural ideal running biomechanics are activated when running barefoot. It’s a paradox, but sneaker manufacturers seem to be deliberately doing the opposite - the design of most sneakers inverts the running technique. And various supports and shock absorbers that “make running easier” lead to atrophy of muscles and tendons, and spreading of the joints of the arch of the foot. As a result, on the one hand, the average sedentary person, who decides to take up running or jogging (which is more common), does it ineffectively, plus he develops problems with his joints. On the other hand, people are so accustomed to all these technological supports and shock absorbers that if you force them to run barefoot, sprains of weakened muscles and ligaments are guaranteed. The circle is closed.

But let's return to the Piri, the Kenyans and the Tarahumara.

English athlete, stayer. During his career, he set 5 world records. He held the 3000 meter record from 1956 to 1962. Pirie won silver at the 1956 Summer Olympics in the 5,000 meters, losing only to the famous Soviet runner Vladimir Kuts. He was also a three-time English cross-country champion.

Towards the end of his 45-year sports career, Gordon Pirie wrote the book “Run Fast and Without Injury” (I recommend reading it). In it, he described his sports career, his collaboration with Adolf Dassler on the design of running shoes, and formulated and substantiated Gordon Peary’s ten “Rules of Running.”

The “Rules” outline the basic elements of running technique from the point of view of Gordon Pirie and the principles of forming the training process.

• running with proper technique cannot lead to injury
• running is a sequence of jumps landing on the front of the foot, with the leg bent at the knee
• When landing, the foot should be directly under the center of gravity of the body
• everything you put on your body impairs your running technique
• the speed at which you exercise will be your running speed
• walking is bad for running
• running step frequency - from 3 to 5 per second
• arm strength and leg strength should be proportional
• correct posture is critical for running, do not lean forward
• speed destroys stamina, stamina destroys speed
• Only one training program is suitable for each runner - one that reflects his unique characteristics
• Static flexibility exercises lead to injuries
• Mouth breathing is mandatory as running is an aerobic exercise

Multiple world record holder, Soviet track and field athlete Vladimir Kuts, also believed: “Excellent running technique is economical, beautiful movements of the runner, correct position of the arms, the most advantageous tilt of the torso, placing the foot on the ground on the forefoot, full pushing out, relaxation of muscle groups that do not receive active participation in running, and the ability to relax the muscles of the lower leg and thigh during running in the flight phase... Landing on the forefoot without touching the track with the heel is a very rational type of running; but for this you need to develop great leg strength. Leg strength is acquired through systematic training in toe-off running, where the forefoot rests on all the toes."

Kenyan runners

The Japanese compared the running efficiency and economy of Kenyans and their athletes. The video was shot from a TV AKA CamRip :), but very good slow motion and computer models.

Foot placement when running: Kenyans land on the outer forefoot, immediately following the little toe. What this gives is a reduction in load or impact force. Compared to the best Japanese, about 1.3 times. The vector of the impact shifts slightly forward, the foot and fingers absorb shock, allowing the leg muscles not to strain as much as the Japanese do. This position lengthens the stride. We measured all the leaders. Kenyans and Ethiopians are 10 - 20 cm longer with the same height as the Japanese. The leg flies to the forefoot. We measured the thickness of the muscles leading to the foot. The Kenyan is 1.6 times thicker. In addition, the decrease in impact force leads (it has been proven experimentally) to the fact that at the same speed, the energy consumption of a Kenyan is 48 percent, while that of a Japanese is 88.

How to train. Nature. The experimenters came to their famous village, put Jeepies sensors on all the children and, well, tried them on. A child runs from 7.5 to 14 km per day. And only barefoot. The roads there are dirt and mountain trails. In order to save the legs in such conditions, nature places their feet in this way, protecting the knees and everything else. This trains the muscles of the feet and fingers from childhood. In ordinary runners they are not very developed.

Lactate. Apparently there were more secrets here, and therefore they showed it briefly. Kenyans (we are talking here and everywhere about Macau and its friends) have 1.8 times less problems with lactate for some reason (not disclosed) than the leaders of the Japanese marathon. They took blood tests (in different modes) and came to the conclusion (rough translation) that the size of their red cells is much smaller, which increases the ability to deliver oxygen.

They did an MRI of Gabrisilas's heart. Huge (though compared to an ordinary 39 year old man), 1.8 times larger and stronger. The chamber (ventricle, like the right one) is larger than that of the Japanese. Allows you to distill 30 liters more blood than Yamamota (their leader). I forgot how many km. How did Gabi get such heart and blood? He does 80 percent of his training in the highlands (Ethiopia). Altitude: about 3000 meters run (long). Intervals on a treadmill in the gym (2400 meters). He says it’s difficult, but it’s of great benefit.

The secret of tactics is acceleration after 30 km :)

Well, the ending of the film is the secret of the poverty of these countries. Huge competition. We showed how our future idols live. In which huts (with the exception of Gabri - he is in Addis Ababa in the palace). The guys honestly said that the marathon is the only chance for a runner and his large family to improve their lives. Almost everyone has 6 - 8 brothers and sisters. Everyone wears cast-offs and rejoices at the arrival of his brother from the BMW Marathon with a world record and a bag of groceries. Such fierce competition (the start scene of the local marathon is almost a fight after the shot for a place in front) provides a constant supply of talent.

The last scene is a question for the experts: when will the 2 hour mark be broken? By 2020 - 25 approximately. But then the records will fall like peas. Like, this is a psychological wall, with the destruction of which the people (Kenyan and Ethiopian) will run faster.

Tarahumara Indians

Tarahumara (Taracumara, Tarahumara, Spanish. tarahumara, self-name rarámuri - people, historically light legs listen)) are an Indian people living in the mountainous Sierra Tarahumara region (also called Copper Canyon) in the state of Chihuahua in northwestern Mexico.

The Tarahumara are known for their physical endurance and ability to run long distances. This tradition developed due to the fact that Indian settlements are located at a great distance from each other. In addition, it has a ritual and competitive meaning. Races can last from several hours to several days without a break. The ability to travel extremely long distances (more than 150 km) helps the Tarahumara to herd animals such as deer.

Researcher Carl Lumholtz wrote: “There is no doubt that the Tarahumara are the best runners in the world, but not in speed, but in endurance, since an Indian can run 170 miles without stopping. There is a known case when one Indian ran all the way there and back from Guasapares to Chihuahua, covering a distance of about 600 miles in five days. And all this time he ate, as the Tarahumara are accustomed to do, only pinole and water."

Tarahumarans. The world's toughest natural runners

Workout

Yulia Trusova

British athlete Gordon Pirie ran for 45 years, set 5 world records, participated in three Olympics and ran 347,600 km. His experience is useful for both beginning runners and professional athletes. In 1996, after the death of the legendary athlete, his book “Run Fast and Without Injuries” was published. Run Review publishes excerpts from it, which contain a lot of valuable advice.

History of appearance

Peary wrote "Run Fast and Without Injury" in just 24 hours. It was shortly before his death that the athlete's close friend, John S. Gilbody, published the book.

In the preface, the athlete explains that he took up the pen in response to numerous requests for advice on how to avoid injuries, preserve joints, and correct running technique. He believes people get injured and become disillusioned with running because of a huge amount of misinformation. Many of the ideas in his book contradict what you know.

Pirie describes what the running scene was like in the 1940s when he started out. To describe it briefly - aggression, anger and suffering. The runners went out for runs angry, ready to get into a fight with anyone they met. They drank experimental drinks that caused them to leave competitions with cramps. Running required courage from a person, and not a reasonable approach to training.

But a moment happened that turned everything upside down. After seeing the Polish runner Emil Zatopek perform in 1948 and noting the ease of his running technique, Piri was inspired and began training.

German technology

A very important meeting for Piri was with the German coach Waldemar Gerschler after the 1952 Olympics in Helsinki. It was from him that he learned about the principles of interval training.

12 main rules of running from Gordon Pirie

Running with the correct technique on any surface (even on bare feet) cannot lead to injury.

Running is a sequence of jumps with landings that spring onto the forefoot. Legs should be slightly bent at the knees - silent running. When landing, the foot should be under the center of gravity of the body. A person only stands on his heel when walking.

Everything you put on your body will impair your running technique.

Quality beats quantity. The speed at which you train will be your running speed.

Walking hurts running.

The frequency of steps should be from 3 to 5 per second.

Arm strength should be proportional to leg strength.

Correct posture is critical to running. Don't lean forward!

Speed ​​destroys endurance, endurance destroys speed.

There is only one training program for each runner. One that reflects its unique characteristics. Any program is useless if there is no control.

Static flexibility exercises lead to injuries!

Running means staying in conditions of insufficient air supply. Therefore, breathing through the mouth is mandatory.

Piri on training

The main goal of training is the result shown in competitions. The training plan should be flexible. Strict adherence to the plan, the desire to “run” a certain volume will harm progress. Sometimes it’s better to make your workout easier or even have a fasting day so as not to set your progress back too far.

It is very important to have patience and not get overwhelmed. It takes time to reach your full athletic potential. You can't take breaks, it's sports suicide. You can focus on other types of training, but you cannot completely abandon running training.

A good training program is one that allows you to exercise every day with dedication. If recovery takes several days, that's bad.

Piri on running technique

Incorrect running technique is the cause of injuries and low performance. But it can always be fixed. Imagine that you are standing barefoot. Lift yourself up on your toes and shift your balance forward. To avoid falling, you will have to take a step. In this position, start running at low speed, taking steps with an emphasis on your toes.

The legs should be bent at the knees, the body should be vertically straightened. Land on the front of your foot - the base of your toes. But you can’t stay on your fingers: this will lead to injuries. You need to touch the ground with the entire sole. The earth should not be beaten, but gently stroked. You should run as if squatting a little.

Another secret: use the ability of the foot and hip muscles to store and release elastic stretch energy to increase running power. The running stride frequency must be at least three steps per second. You should move easily and silently. You can’t run with too long steps: this will lead to injury, and it also slows you down.

Piri on hand position

The task of the hands is to help the legs move the body horizontally as fast as possible. At the initial stage of learning the technique, the arms should be kept close to the body in order to pay full attention to the work of the feet and legs. Once the runner has mastered the technique of the legs, the arms can be added.

You need to keep them close to the body, elbows bent at an acute angle - less than 90 degrees. Gradually, hand movements should become more and more energetic. The swings are short and sharp. Avoid swinging your arms to the sides. The forearm should slightly cross the chest, but not extend beyond the middle of the chest. The body does not move. The arms are fixed at the elbows without tension, the palms are facing the chest - this way they will not waste energy. Fingers are lightly clenched, thumb on top.

If your arms hang limply along your body, your speed will be low and your legs and lower back will be overly tense. Possible running colic.

Pirie on running shoes

Peary believed that most modern running shoes were designed incorrectly, with most protective material in the heel. This leads to incorrect conclusions about running technique and injuries.

According to Piri, running is natural to the human foot, and accordingly, shoes should follow its contours without changing the bend. He advises choosing the lightest shoes you can find. It is important that the thickness of the sole under the heel and in front is the same, without wedge-shaped inserts or thickenings. The ideal running shoe should feel like a sturdy ballet slipper. The foot should not slip inside, the shoes should fit tightly like a glove. It is very important that it does not put pressure on the Achilles tendon - this can cause injury. Piri advises simply cutting off the part that protrudes “to protect” the tendon.

Peary considered another problem with running shoes to be the shape of the heel - it differs from the shape of the human heel itself. There remains emptiness around, the load falls only on the base. He also proposed a solution: fill the void with a material that exactly follows the shape of the heel.

If you run correctly, your shoes will wear out under your toes. This is where durable material is needed. The sole should not be too soft as you will lose stability.

Piri on breathing

Breathing should follow the rhythm set by the arms and legs. Pirie advises breathing with quick, short inhalations and exhalations, “puffing like a dog.” Don't breathe deeply.

Piri on interval training

Interval training according to the Herschler method includes running in intervals from 100 to 2 thousand meters and trains the muscles and cardiovascular system well. But it is important to run at your own pace, without going beyond your body's capabilities. The program can be flexible, the rules are:

Speed. It should be such that you can complete all the intended work without undue stress

Distance. The athlete must be able to cover the distance at the required pace

Intervals. Rest intervals must be sufficient to allow the athlete to complete the next segment at the required speed.

Continuous running. In the intervals between fast running segments, you need to continue running at a comfortable pace.

Variability. The length of the segments and the speed must vary to maintain interest.

Technique. The coach must control running technique

There should be at least ten fast segments in the workout, and rest intervals should provide an opportunity to recover. Don't run too fast!

Piri on the pulse

You should check your pulse every morning before getting out of bed. If it exceeds the norm by 10 percent, you cannot train that day and for two more days after it returns to normal. This is a signal that not everything is okay with the body.

During interval training, your heart rate should reach 180 beats per minute by the end of the segment. A new interval can be started when it drops to 120 beats per minute. Gradually these rest periods will become longer. If it takes 65 seconds to recover, it's time to stop running.

Piri on strength training

A runner must have equally well developed left and right parts of the body - imbalance leads to injuries. Pirie advised working with dumbbells with the maximum possible weights: if you can do three sets of ten reps, the weight is too light; if you can’t do six, the weight is too heavy. With a barbell, you should strive to ensure that its weight is equal to or two-thirds greater than your body weight. The indicator is that you should be able to lift the barbell above your head. At the same time, muscle mass will not grow noticeably, you will not look like a muscleman. The frequency of training is once every two or three days.

Piri on how to start running from scratch

A person who has not run at all and has not taken a single step must first accustom his body to the very fact of having sports in life. To do this, you need to start exercising twice a day - 5-10 minutes of walking or light jogging. Consult your doctor.

Piri warns that at first it will be difficult - your muscles will start to ache, you will feel slightly tired. But you will sleep more and better. If you hold out for a month, you can consider that things have gone well. It is important to pay attention to correct running technique from the very beginning.

You can only increase the load if you can do it without strain. Leave the marathon alone until you've spent two to three years training well.

Piri about diet and vitamins

Piri had a good attitude towards vegetarianism and believed that the healthiest products were freshly picked from the garden. He was strongly against products made from wheat flour, sugar and homogenized milk. I advised eating slowly, in a calm atmosphere. Add vitamins - but the doctor must select them; as the form grows, the dosage must be reviewed.

In addition, Peary advised not to drink during meals, 10 minutes before and for an hour after. You can run no earlier than two hours after eating.

Piri about medicine

Piri advised to be wary of antibiotics, as they destroy the results of many years of training and proper nutrition, and to use them only in extreme cases. After taking antibiotics, you need to give your body a rest and not run for at least a week. If possible, avoid surgical interventions.

The main theses of the theory of toe running according to Piri:

• When running, you don't need to throw your leg forward and land on your heel. This causes impact forces and injures you. Moreover, when you land on your heel, you slow down and are forced to apply force again to accelerate.
• You should land on the forefoot, which at the moment of landing is under your center of gravity, which does not cause braking. Your running resembles the running of a “duck” - you should push off the ground intermittently and sharply, as if running across a hot frying pan. You need to land on the outer arch of your forefoot, keeping your leg slightly bent at the knee. A flexed knee forces the shin to lean forward, maximizing calf muscle stretch, and during the energy storage phase, the ankle goes through its full range of flexion by the time the foot begins to lose contact with the ground.
• You can run further this way because your legs are more in the air and resting. You don't have long heavy landings - they are replaced by intermittent and frequent thrusts. This mode of operation is more energy efficient for the leg muscles.
• Breathing should correspond to a fast and clear rhythm set by the arms and legs. Breathe in quick, short inhalations and exhalations, panting like a dog. Don't breathe deeply!
• To speed up, you just need to increase the speed of your legs, but not their spread. Increasing the speed will allow you to change the spread later, but you will still land under your center of gravity and will not lose speed.
• You need to run in sneakers with the same thickness of the sole along the entire length. If you run correctly, the sneaker will wash under the toe, not at the heel. Once you master the Piri technique, you will realize that bulky heels are a big hindrance! Look at what the Olympic champions who had long careers ran in, not like today.
• Hands go along the body, helping you push.
• Don't lean forward and look at the horizon!

“If you spend many years training hard (with a little luck and a lot of determination), you will become a great runner, but you need to understand that preparation takes time and persistence.
It's very important to be consistent. You must treat every day of training as if it were your last."

"Reaching our full potential requires years of dedication and intense, carefully controlled training. Training involves constantly fighting the weaknesses that hold us back."

“An athlete should not train with less intensity than his athletic form allows.”

“Close attention to lifestyle and nutrition is required.”

“But the most important thing is to understand what you need to do in order to maximize your potential.”

“In 1960, Abebe Bikila won the Olympic Marathon in Rome, running barefoot on streets with terrible surfaces that included cobblestones in places. Bruce Tallo won the 5,000m race at the 1962 European Championships, also running barefoot, and Zola Bud set world distance records barefoot. 2000 and 5000 meters. She also won the World Cross Country Championships barefoot in 1985."

“I take into account about 100 different factors that influence the preparation of a champion runner. Most coaches take into account about 20 factors, some 45-50 and I know only one or two who take into account about 100 parameters of this art. By this I want to emphasize the following: (1 ) there are no small things in your lifestyle or training that are too insignificant to consider their impact on the training process, and (2) finding a good trainer is very important."

“There are no unattainable heights, if only there is the will to strive for them. People come up with their own limitations.”

"Certain combinations of vitamins work very well, while others destroy each other. For example, vitamin E is destroyed when taken with iron. You have to make sure you take them at different times of the day."

We invite you to familiarize yourself with the summary compiled after reading one of the best books about running, “Run Fast and Without Injuries.” It was compiled by our reader Igor Stefurak.

Most often, runners fail to achieve success either because they lack technique, or because their technique does not allow them to accelerate at critical points in the race. For example, they cannot use a powerful finishing spurt, Coup-de-Grace (“strike of mercy”). It pays to train harder, compete harder, and not give up at any stage of the race.

Gordon Peary's running rules

1. Running with the correct technique on any surface (even on bare feet) cannot lead to injury.
2. Running is a sequence of jumps with a spring landing on the forefoot. Your legs should be slightly bent at the knees—silent running. When landing, the foot should be under the center of gravity of the body. A person only stands on his heel when walking.
3. Everything you put on your body will impair your running technique.
4. Quality beats quantity. The speed at which you train will be your running speed.
5. Walking hurts running.
6. The frequency of steps should be from 3 to 5 per second.
7. Arm strength should be proportional to leg strength.
8. Correct posture is critical to running. DO NOT lean forward!
9. Speed ​​destroys endurance, endurance destroys speed.
10. There is only one training program for each runner. One that reflects its unique characteristics. Any program is useless if there is no control.
11. Static flexibility exercises lead to injuries!
12. Running means staying in conditions of insufficient air supply. Therefore, breathing through the mouth is mandatory.

Workout

Achieving results is a symbiosis of lifestyle, training methods, food quality, and successful shoe design.
The goal of training is the result you show in competitions. Progress is not measured by what you do during training (more miles, how often you journal), it is measured by what happens during competition.
Often athletes train at a loss, instead of having a deload day. There is nothing wrong with strenuous training, but it is worth remembering “easy days” and temporary reductions in loads. Heavy workloads coupled with insufficient recovery lead to disappointment, illness and injury.

Correct running

To learn how to run correctly, stand straight barefoot on the floor, rise up on your toes and lean forward. To avoid falling you will have to take a step. As you will see, in this case it is not possible to lower yourself onto your heel. In this position, start running - light steps at low speed, with an emphasis on your fingers. Legs should remain bent at the knees. It should feel like you are running in a slightly squat position, and your body should remain upright—straightened. This will allow you to run completely silently. As you shift your body weight forward, your entire sole should touch the ground—don't stay on your toes during this phase. This may cause injury.
If a runner uses the ability of the muscles of the feet and hips to store and release elastic stretching energy, then his movement will be more powerful and he will be able to cover a greater distance with each step. The running stride frequency must be at least 3 steps per second.

Hand position

At the initial stage, the arms perform a passive compensatory role for the movement of the legs. Hands should be kept close to the body, elbows should be bent at an acute angle - less than 90 degrees. Gradually, arm movements should become more and more energetic - a short and sharp swing. Don't swing your arms to the sides. If everything is correct, then energy will be transferred from hands to feet. The forearm should cross slightly over the chest, but no further than the middle of the chest.
The body, at this time, should not perform any movements. The stronger the legs and the more energetically they work, the more actively the arms should work. Side tingling and back pain are a result of you twisting your body while running to maintain balance with your footwork. And this should be done by hands.

Step rate and breathing

High running speed leads to an increase in stride length, but everything should be in moderation. A common mistake is excessive running stride length. This slows down the speed and leads to injury. If you need to speed up, you just need to increase your step frequency and try to make your movements more energetic.
You should understand that at first, your legs and feet will be tired and sore because these muscles are not ready for the demands you are putting on them. Keep practicing and it will pass. Massage also helps.
Breathing should correspond to the fast and clear rhythm set by the arms and legs. Breathe in quick and short sessions. Don't breathe deeply!
Each element of running requires separate development. Only after this can you begin the training process.

Running shoes

Most modern manufacturers make shoes with thick soles. While the correct running is running on the forefoot! Pirie recommends running in the lightest shoes you can find. It should have the same sole thickness. If you run correctly, your shoes will wear out under your toes. Ideally, shoes should fit tightly, like a glove. Also, it is worth paying attention to the Achilles tendon, which is injured if, while running, shoes (the protruding part at the back) press on it. The material from which the sole is made must be hard enough so that the runner does not lose stability.

Interval training using the Herschel method

Factors that must be controlled during interval training:

1. Speed. It should be such that you can complete the entire plan without undue stress.
2. Distance. Maintain the distance at the right pace.
3. Intervals. Rest intervals should be long enough so that the next segment can be completed at the desired speed.
4. Continuous running. During rest intervals, you should continue running at a comfortable pace.
5. Variability. The length of the segments and the speed must vary to maintain interest.
6. Technique. Control movements.

Keep an eye on your pulse

The maximum heart rate that you can measure without additional devices is 170 beats per minute. And this is 17 blows in 6 seconds. Heart rate monitors show the maximum frequency at the end of the segment.

Power training

Often injuries are caused by one side of a person being more developed than the other. This means that the stronger side pushes the weaker side forward until it gets tired. This includes injuries to the back of the thigh that occur due to insufficient development of the back.
To prevent this from happening, you need to pay attention to strength training with additional weight. Dumbbells are well suited for this, the weight of which should be increased over time (up to 1/3 of body weight). If you can do 3 sets of 10 reps, then the weight of the dumbbells is too light. If you can't do 6 reps, the weight is too heavy. The same rule applies to the barbell. Strength training is needed every 2nd or every 3rd day, taking into account the training process.
There are two types of strength training:

1. Until failure. You can’t do it in preparation for a competition, but you can try it before the competition itself.
2. Light form. It allows you to cleanse and restore muscles.

Nutrition

Nutrition issues are most individual and require consultation with a doctor.
Do not drink while eating as it affects the digestion process. The general rule is to drink less than 10 minutes before meals and within 1 hour after.
Gordon Pirie advises not to run earlier than 2 hours after eating.