4M Running – Powered by Performance Mechanics
Do you want our insight but don’t live nearby? Do you want our insight but don’t live nearby? Or, do you want a great resource to learn about the keys to good running form?
Try our online running form course, 4M Running! https://www.4mrunning.com
This system will guide you through a self-assessment to identify the key areas you need mobility and stability to run with efficient form. Then, it will teach you simple drills to reprogram your movement patterns to get you running easier.
The 4-M’s Are:
Mobility: You need adequate movement in specific joints to run with efficiency and minimal stress on your body. If mobility is lacking in one area, you will compensate by changing the way you move. This compensation will increase the strain on other areas that will often break down and lead to injury.
Muscle: Besides needing strength to propel the body forward so we can run fast, muscular strength is needed to support the body as it absorbs over 3x your body weight in force every time you hit the ground. This is a shocking amount of stress that occurs 80-90 times per minute on EACH FOOT! Strong muscles absorb and dissipate these ground reaction forces and reduce the strain on our bones and joints.
Mechanics: Whenever we learn a physical skill, we must teach the brain how to control the new movement and reinforce it until it can be done subconsciously. Think of this as reprogramming our brains to move better. In the 4M Running method, we break down the movements of running into easy to learn drills that will improve the way you run.
Mental Cues: These are things we can think about to improve the quality of a movement. Instead of thinking of each part of our body as it moves, you will learn some powerful imagery that will help you hold your efficient form while out on the road or track. These cues tie everything together after we work on the individual parts of the running movement.
Testimonial
Hi Earl,
You did a running analysis of me last September and I wanted to let you know how much it helped. Since about November after using many of your drills, I was able to increase my steps per minute to about 170 or higher for most of my runs and — knock on wood — I’ve been able to run free of major injury (just normal soreness/pains) since.The higher cadence also helped lower my heart rate, while running, allowing for faster paces and more intense training, where I’ve had my fastest times in about 10 years. This includes a 19 min 5K, sub 70 min at the Crim 10M, a 1:33 half and a 3:20 marathon.I often see people talk about form, especially cadence, to say it doesn’t matter much/don’t pay attention to it, but in my case, at least, this modest change has been key where I’ve been able to enjoy my running again.Thanks again and best wishes.Chris – Dexter, MI