General Cadence

Overstrider

Why you need this program

Running with a low step rate (cadence) is when you take fewer steps per minute than other, more efficient runners. There is no ideal cadence but studies have shown a benefit to making small increases in cadence.

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Warm-up

Drills

Technique

Gait Retraining w/ form focus (lean into wind)

Hip Thruster Couch Stretch Hip Rotations Standing Clams

Glute Bridge Hold Leg-Locked Bridge Wall Fall Drills Falling Starts Banded Run

Glute Amnesia

Program Instructions

If you are currently running on a consistent basis: Perform these mobility and corrective drills first on your “easy” run days. Immediately after mobility and corrective drills, complete one of the gait retraining levels (following page). Start with level 1 your first week and move sequentially through the levels. Stay at each level for 1-2 weeks. Once you have completed the required running for your current level, finish running the amount of time or milage you have remaining for the day according to the run plan you may be adhering to (time/milage covered during your Gait Retraining Level counts toward time/milage prescribed in any basic run plan). If you are just beginning to run: Perform the mobility and corrective drills first during your run days. Immediately after, complete one of the gait retraining levels (next page). Start with level 1 your first week and move sequentially throuch the levels. Stay at each level for 1-2 weeks. Start with 3-4 run days per week based on your ability to recover.

10.jog/run w/ metronome pacing

1. Hip Thruster

2. Couch Stretch

3. Hip Rotations

4.Standing Clams

5. Glute Bridge Hold

Overstrider Glute Amnesia

Run FormProgram

Gait Retraining Levels

(Walk / Jog Program)

Muscle Soreness Guidelines

Brad Dolak, MS, CSCS, CRGA Lv2

• Brad Dolak is certified by Run DNA as a Level 2 Running Gait Analyst
• Programs created using Run DNA are proprietary to Run DNA.

• For more information on Run DNA visit htpps://rundna.com

• The appearance of the hyperlink does not constitute endorsement by the U.S. Air Force of non-U.S. Government sites or the information, products or services contained therein. Although the U.S. Air Force may or may not use these sites as additional distribution channels for the Department of Defense information, it does not exercise editorial control over all the information that you may find at these locations. Such links are provided consistent with the stated purpose of this website.

Glute Bridge Hold

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Hip Rotations

• Stand tall with a flat back.
• Grab the front of 1 knee and hug that knee toward your chest.
• The stretch should be felt in the lower portion of the buttocks.

Hip Thrusters (kneeling)

• Stand on 1 leg while grabbing the ankle of the other leg.
• A stretch should be felt in the font of the thigh.
• Avoid letting the knee come forward & always do this pain free

Couch Stretch

• Stand tall with a flat back.
• Grab the front of 1 knee and hug that knee toward your chest.
• The stretch should be felt in the lower portion of the buttocks.

Overstrider Glute Amnesia

Overstriding can be caused by any number of factors, one of which is keeping the torso too vertical or even leaning backward. Learning to run with a slight forward torso lean can reduce your step length leading to a more vertical shin angle as the foot contacts the ground under the hip. A vertical shin angle will decrease compressive force and increase the stretch reflex in the Achilles tendon, all of which leads to a reduction in injury and more energy efficient performance.

Standing Clamshell

• Stand tall with a flat back.
• Kick 1 leg in front of you while keeping the knee locked.
• A stretch should be felt down the back of the thigh.

Leg Locked Bridge

The focus when running will be matching your foot strikes with the prescribed cadence that is entered into a metronome app. Your initial step rate should be 5% - 10% higher than the baseline cadence that was counted during your gait assessment. Watch the video for additional information on metronome running.

• Stand tall with a flat back and arms locked out in front of body.
• Hands should be 3-4 inches from wall (this space is exaggerated in the video to show the motion better)
• Fall into the wall from the ankles, not the hips.