1. Posture: You should run tall and erect, shoulders level, back straight with a neutral pelvis.

2. Forward Lean: Lean forward from your ankles. Many times you will see people running hunched over from their waist or their shoulders (I blame it on computers and being hunched over at a desk all day). This can tighten the chest and restrict breathing. The other extreme is the puffed chest runner I like to call a peacock runner. They literally lead with their chest.

Proper form: You want to be tall when you run while leaning from your ankles, creating a light forward angle to your body.

Helpful hint: think about looking forward about 20-30 feet on the path you are running; this will naturally give your body a slight forward tilt. Looking directly down will make you hunch and looking way up at the horizon can lead to almost a backwards tilt – you want to lean forward in the direction you are going and let the natural forces help you, not fight against you.

3. Relax! Relax your shoulders and relax your hands! Let your body fall into a natural rhythm. Running tense is wasted energy, and as you start to run long you will feel the effects whether you realize it or not.

4. 90 degree arms: Keep elbows at a 90degree bend. If you are breaking this it means that you are “hammering” with your arm and losing efficiency. Arms should swing from the shoulder joint not the elbow. Hands should brush by your waist, not be tight up by your chest which can cause fatigue and tightness in your shoulders and back.

5. Midfoot strike: (though this one is often up for debate…) Land with your foot striking directly under your center of mass and roll off the ball of your foot. Heel striking often means that you are over striding, which affects run efficiency and means you are “braking,” causing you to actually run “slower” and may lead to injury because of the impact on your joints. If you are running all on the balls of your feet, your calves can get tight and fatigue quickly or you can develop shin pain.

6. Run cadence: This is the frequency of your foot strike. Ideally run cadence is around 90 (or 180 steps per minute), though many elite runners and triathletes will run at a cadence of 100 (this is very high for most people). Running with shorter strides uses less energy and creates less stress on your muscles and impact to your joints. To count your run cadence, during any portion of your run choose one foot and count how many times it strikes down in a minute. If you are way under 90 this could mean that you are either over-striding and/or your foot is spending too much time with impact on the ground (anywhere from 88-90 is great). You want to think light and airy when you run, not thumping down heavy footed. Run as if you are running on a hot surface: quick, light, and with short strides. NO bouncing! Bouncing = wasted energy and too much impact on your muscles and joints.

Next time you put those sneakers on and head out the door, don’t look at it as just trying to get a workout checked off, but really take moments in your run to focus on and think about how you run and how you can improve your run efficiency by following the above pointers. Have questions? Ask your coaches at track and team Saturday runs!

To set up a Running Form 1 on 1 session, contact coaches@tnmultisports.com

Kicking off the 2011 local race season, we had an amazing showing at the Mercer Island 5K, 10K and half Marathon. And a super kick-off it was with over 32 athletes racing, we were a pack to be reckoned with! The sun was shining and so were all of our athletes with some superb performances! Team spirit was running high, the tent was up and everyone was sporting their fav TNM gear

Our youngest and proudest runner of the day (Ilka's son) is ready to ROCK the kid's course!

Steve Atwood putting his game face on and basking in the pre-race sun

While there was plenty of pre and post race laughter and kidding around, the MI courses are no joke! The courses have more ups, downs, turns, and bends in them than a roller-coaster! And just when you think that you have hit all the hills and rollers you could, there is that last little steep climb to the finish that is placed there like a bad joke but oh so exhilarating when you crest the top and sprint that 30yds down to the finish line!

The ladies (aka: Elizabeth Martin, Alyssa Goodchild, Lisa Ohge, and Kirsten Nesholm) show their enthusiasm at the start of the 10K course! (the photographer was also so excited that she couldn't keep her hand steady )

Plenty of fantastic races, course PR’s , top placements, and race debuts made it a very memorable day for all! Don’t forget to check out all your speedy teammates race times under our Race page! You can even sort by name/time/and pace just by clicking on the desired column for sorting.

Amanda Camp focusing on that strong finish!

Proud finishers!!! Ilka Lauerman, Ilka's son and Ellen Kidal

Congrats to all of those who raced your performances were amazing and inspiring out there! And of course always a big thanks to the support systems out there cheering them all on! Your cheers of encouragement are the secret weapon that kept all the racers charging up those hills to the finish line!  It would’ve be that much more mentally difficult out there without all of that positive energy to keep our athletes moving forward. Your cheers are what helped to give all the racers that boost when we really need it out there!

We look forward to seeing you all out there at the many races to come this season creating more fabulous memories!!!

How many stairs to the top? Too many to count!!!

John Strayer and Coach Bridget power it up!

Keisha leading the way for Jeff and Jawn!

Back down only to go back up

Amanda's smile = proof that the stairs are FUN! (Or she is just happy to be back down )

The stairs get a thumbs up from Barb, Sara, Steve, and Dave!

Big smiles from John and Bridget after a great workout!

Many more great team workouts to come in 2011!!! Come join in on the fun and train on with all of your favorite training buddies!!!

TN Multisports is offering a running clinic for the next 6 weeks beginning October 9th. We will break down your running form to the very basics and then build from there. Besides form, you will learn how to run up and down hills efficiently and safely, running tactics for racing, effective workouts, training and racing tips, and off-season cross training advice. By learning the key elements, you will be able to power through your next triathlon or running season going fast and feeling strong!

Sign-up now by contacting the TN Multisport coaches. The clinic will be led by our amazing run specialist, Kim Pancoast. More details are below:

When: Saturday, October 9th — 6 week-long clinic

2 time slots available:

• 9 am — only one spot left!
• 10 am — 5 spots left
• Classes are 45 minutes long

Where: Seattle Pacific University running track on Nickerson
Cost: Contact us for pricing information
Sign up: coaches@tnmultisports.com

The clinics are filling up class, so contact us to reserve your spot today!

Marathon Racers:

• Colby
• Anne B.
• Lauren G.
• Kate
• Rob

1/2 Marathon Racers:

• Vicki
• Heather
• Robyn
• Natalie
• Jason
• Rebecca
• Mark
• Anne F.
• Elizabeth
• Alyssa
• Bridget
• Betsy
• Karissa
• Kirsten W.
• Kirsten N.
• Connie
• Helen
• Bri
• Lisa

Remember that Teresa and other TN Multisport athletes will be at the mile 4 water station! Have fun out there and have a great race!