The Rhythm of Running: Harnessing Fascia and Form for Ultimate Flow

After the Philadelphia Marathon, I ran very little to allow myself some time to recover and celebrate a big accomplishment in my endurance sport career. Come January, I was hungry to jump back into running and seem to have the run bug ever since. Of course, I am still triathlon training but I am enjoying running and even swimming now more than ever. 

With this new found passion in full effect, I decided to read, The Lost Art of Running: A Journey to Rediscover the Forgotten Essense of Human Movement by Shane Benzie with Tim Major. I wanted to see what I could work on to become a more economical runner. I wanted to work toward the best running form possible, so I could be energy efficient. In triathlon, knowing when to burn those energy ‘matches’ is important. Being able to show up to the last discipline in the race requiring less energy than my competitors will only benefit me and allow me to expend more in the swim and bike. 

The book takes you on the author’s travels as a running coach and student of the sport, observing athletes in their natural training grounds versus on a treadmill. The book directs much of its attention to fascia and how an athlete’s form affects fascia, which holds our insides in place. More specifically, fascia is a connective tissue that surrounds and supports muscles, organs, and other structures throughout our body. The tissue runs from head to toe, linking everything together. Fascia plays a crucial role in energy transfer. Fascia acts like a spring, absorbing impact and then releasing that energy to propel us forward. So, the book covers many different aspects to work on to ensure we are maximizing the tension in our fascia for maximum return. 

Here are the aspects, or cues, I will be working on to improve my running form based on my current weaknesses:

• I am working toward the ideal cadence of 180 steps per minute (SPM). On average, elite runners are somewhere between 175-185 SPM, and although there are exceptions, this is the range to achieve the best flow. I included my arms in this cue because they are so important for cadence. Correctly timing the movement of your arms helps increase cadence and power to move you in the right direction: forward.

• The head and chest also play important roles. I am working to keep my head up, aiming to look about 15 feet ahead of me or keep my eyes on the horizon line. I’m ensuring that my chest is up and I am running with good posture. The head and chest cue helps me remember to have a forward lean from the ankles, not my waist. 

These cues are helpful as I feel they most effectively take my energy transfer forward. Give them a try on your next run! If you are looking for additional ways to elevate your endurance, I would encourage you to begin incorporating foam rolling, plyometrics, and yoga to train and engage your fascia. 

Finally, I wanted to wrap up this blog post with a nugget of wisdom I have been pondering since completing the book. The epilogue of this book mentions the author meeting up with a world-renowned running coach when he is visiting athletes in Africa. He was going to meet this coach at the beginning of the book during one of his first visits to Africa, but the timing did not work with their schedules. When they finally met, the author was a different coach, runner, and student of the sport than he had been at the beginning of his research. What he had gathered over his travels and years of study allowed for his time with the coach to be super informative and educational for both parties. This anecdote reminds me of the importance of patience and staying curious and consistent. Things may not make sense at the moment, but stick with it, reflect on your adventures, and adjust to nail those goals!