The Kenyan runners, schooled by Brother Colm O’Connell in Eldoret, say that running flatfooted is preferable to the traditional “heel-to-toe” running prescribed largely in the US. The reason being – flatfooted mechanics actually are less stressful on the lower leg and produce less injuries. This orientation actually allows for quicker turnover.
The Kenyans are big proponents of training smartly. They:
a. Stay off of hard surfaces. Hard surfaces are reserved for competition.
b. Warm up very slowly on runs and gradually pick up the pace. This allows the muscles to warm up and be used more efficiently and with less risk of injury.
c. Make sure that running shoes are not at the end of their recommended life (mileage), as this can bring injury.
d. Engage in very rigorous post run stretching.
e. Feel a twitch in a hamstring or IT band they will take the day off and ice it rather than trying to push through it and run the risk of taking four weeks off because of an injury.
f. Listen to your body.
g. Resting is as important as exercising.
h. You beat me today – I’m going to beat you tomorrow.