Went for a 5k run and decided to run like Pacheco...

[Megatron96]

Originally Posted by BWillie

After I had played a season of high school basketball I ran a mile around 6:30 min. Fast forward to middle age and I can't even run much faster than an 8 minute mile and Ive been running a couple times a week for a couple of months.

Watch the beginning of Macfarland, USA. First scene of the boys running past Kevin Costner's character (on their way home, I think). That's what it's supposed to look like. Forget the speed; they're moving pretty good.

Look at how quiet their upper bodies are; almost no bounce, hands/elbows moving in straight lines, not curving around their torsos, shoulders stay pretty square. Backs straight, slight lean forward, toes pointed. As my coach used to say, "less is more." minimize extra (lateral) movement in your upper body. Shoulders should be relaxed as possible. just let your arms hang and move in straight lines. Eliminates the body's need to compensate for the lateral motion, and conserves energy. Don't make fists. Kind of cup your fingers like a swimmer.

One thing you can't really see in the movie is that their running slightly pigeon-toed. Imagine there's a line running between your feet out to infinity. Try to put your big toe on that line with every stride. That's reduce your bounce and lengthen your stride. Conserves energy.


Breath on a 4 count. In through the nose and mouth for 4 seconds, out through the mouth only for 4 seconds. At first you might only be able to do 3 seconds but work towards 4. Keep your head up, almost like you're sniffing the air. That keeps your airway as open as possible.


You should be as relaxed as possible, no matter how fast you're going. Smooth is fast. Start out just working on your stride. Pick up the pace when you no longer have to think about your feet.