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The Grouse Grind is an iconic trail up the face of Grouse Mountain, overlooking Vancouver, British Columbia, Canada. The trail is 2.9 kilometers long, with an elevation gain of 853 meters. Locals often refer to the trail as “Mother Nature’s Stairmaster.” On Tuesday, June 20th Suunto Canada will be sponsoring the Suunto Multi-Grind Challenge. From dawn till dusk, racers will challenge each other to achieve the most Grouse Grind ascents in a one-day period. The current Multi-Grind Challenge record is 16 ascents! Or, over 13,500 meters of climbing! What appealed to you about this race? I’m attracted to this race because it’s got all the elements that I enjoy: Long day, vertical terrain, legendary route, and I know that I’ll get to face some mental battles along the way. The Grouse Grind is such an iconic route that one lap just doesn’t do it justice. Any tips for tackling the Grouse Grind? There’s a lot of steps… haha - Indeed. As with most really huge endurance challenges, this race will be won in the mind - not the legs. My goal is to keep the steps smooth and natural, not to push the pace too hard in the early stages, and try to keep it comfortable for as long as possible. Have you ever done anything like this before? I’ve never done a “stair climb” or “vertical” challenge per se, but I’ve put in many long days in the Canadian Rocky Mountains, both hiking and running for fun or chasing FKTs.   Any special strategies for tackling this much ascent in such a short time frame? This race is unique because you get to rest on the descent by taking the Grouse Mountain Skyride, so trying to time things in such a way that you are not waiting for a tram car is critical. Eating, gear changes, etc., will all have to be done on the tram ride between ascents. One of the main goals is to climb at a very steady tempo - so that my splits are extremely similar lap - lap and avoid wasted time.   What will be your nutritional plan for the race? My plan will be to take in as many calories as my body can handle - especially late in the race as that’s when I typically fade due to fatigue and a reduced desire to eat. Fatigue makes eating harder, and not eating enhances fatigue -it’s something I’ve struggled with in the past. In terms of calories - I’m going for as much real food as possible - and of course lots of Stoked Oats. What performance metrics will you be focusing on during the race? My biggest goal will be to maintain even splits…even if it feels painfully slow in the early stages. There is no benefit to reaching the summit after a hard push only to wait for the tram to arrive and take you back down. Most importantly, the current record is 16 Grinds, how many do you think you can do? Ha ha, the million dollar question. I would be happy with 14, and thrilled with 15.   What keeps you motivated during the climbs? How do you stay focused on the trail? Motivation has always been about doing my best. It’s a question that I ask myself regularly during tough events and helps me push through the most difficult spots. In this case, I won’t be motivated by an absolute number, but more in maintaining a specific pace, and sticking to a well-designed nutrition plan. How does your Suunto help you succeed in events like these?  I’ve always loved Suunto products - ever since I got into adventure racing in 1998. I think the bottom line is that I trust Suunto products - from watches to compasses and in a race where pacing is critical to success, having a watch (Suunto Spartan) that I trust gives me peace of mind. I know the watch will go as long as I do on the day and give me the metrics that I need to do my best - simple as that. Any advice to newcomers of the Grind? The Grind is an epic climb for many reasons, and tackling the Multi-Grind Challenge will move that needle well into the redzone. The most important elements to success in my opinion are setting goals (pacing, duration, etc.), managing nutrition, and adhering to a well thought out race plan. Really difficult events will challenge even the most hardened competitors and if there is no plan, or commitment to achieve a goal, then it’s always easier to throw in the towel when the going gets tough. Little things like appreciating the experience when you’re riding a high, to understanding that the lows don’t last forever will help pull athletes through this test!   Image of Simon Donato © Luis Moreira/Adventure ScienceGrouse Mountain images © Grouse Mountain

ランニングフォームを改善したいと思っても、「何から始めればいいかわからない」「姿勢や接地をどう直せばいいかわからない」と感じる人は多いかもしれません。 ランニングフォームは、意識するだけで大きく変えるのは難しいものです。姿勢、接地、腕振り、ピッチ、身体の連動を整えるには、走る前のドリルを取り入れるのがおすすめです。 ランニングドリルは、走る動きを分解して練習するためのメニューです。ウォームアップの一部として取り入れることで、身体を走る動きに近づけ、よりスムーズなランニングにつなげやすくなります。 この記事では、ランニングフォーム改善に役立つ8つのドリルを紹介します。初心者からレースを目指すランナーまで、日々の練習に取り入れやすい内容です。 目次 ランニングフォームを改善するには？ ランニングドリルを行うメリット ドリルを始める前のポイント ランニングフォームを改善する8つのドリル 1. Aスキップ｜膝の引き上げと姿勢を整える 2. ハイニー（もも上げ）｜ピッチと足の切り替えを高める 3. Bスキップ｜接地と脚の引き戻しを意識する 4. バットキック（ヒールアップ/かかと上げ）｜足の引きつけとリズムを整える 5. パワースキップ｜推進力とバネを高める 6. カリオカ｜股関節と身体の連動を高める 7. バウンディング｜ストライドと推進力を高める 8. 流し（ウィンドスプリント）｜フォームを整えながらスピードに慣れる ランニングドリルはどのくらい行えばいい？ Suuntoウォッチでランニングをもっと計画的に <まとめ｜ランニングフォーム改善は、短いドリルを継続することから ランニングフォームを改善するには？ ランニングフォームを改善するには、ただ「きれいに走ろう」と意識するだけではなく、身体の動きを少しずつ整えていくことが大切です。 ランニングでは、姿勢、腕振り、足の引き上げ、接地、ピッチ、重心移動などが連動しています。どこか一つだけを無理に変えようとすると、かえって動きがぎこちなくなることもあります。 そこで役立つのが、ランニングドリルです。 ドリルでは、膝を引き上げる、足を素早く切り替える、接地の感覚をつかむ、身体を前に進めるといった動きを、短い距離で繰り返し練習します。走る前に取り入れることで、身体に「良い動き」を思い出させることができます。 ランニングドリルを行うメリット ランニングドリルには、フォーム改善だけでなく、ウォームアップやケガ予防にもつながるメリットがあります。 主なメリットは以下の通りです。 姿勢を整えやすくなる 足の引き上げや接地の感覚をつかみやすくなる ピッチやリズムを意識しやすくなる 身体を走る動きに切り替えやすくなる スピード練習やインターバル前の準備になる フォームの乱れに気づきやすくなる 特に、ランニング初心者やフォームに不安がある人は、いきなり走行距離を増やすよりも、短いドリルを継続的に取り入れる方が、走りの感覚をつかみやすくなります。 ドリルを始める前のポイント ランニングドリルは、全力で行う必要はありません。大切なのは、ひとつひとつの動きを丁寧に行うことです。 まずは、平らで安全な場所を選びましょう。公園、陸上トラック、広めの歩道、芝生など、周囲に十分なスペースがある場所がおすすめです。 ドリルを行う前には、軽いジョギングや動的ストレッチで身体を温めておきます。身体が冷えた状態で大きな動きをすると、筋肉や関節に負担がかかることがあります。 最初は各ドリルを20〜30mほど、1〜2本から始めると取り入れやすくなります。慣れてきたら距離や本数を少しずつ増やしていきましょう。 意識したいポイントは、次の3つです。 姿勢を高く保つ  力みすぎない 動きを大きくしすぎず、リズムよく行う フォーム改善は一度で大きく変わるものではありません。週に1〜2回、ウォームアップの一部として継続することが大切です。 ランニングフォームを改善する8つのドリル ここからは、ランニングフォーム改善に役立つ8つのドリルを紹介します。 すべてを毎回行う必要はありません。まずは気になる動きに合わせて、2〜3種類から取り入れてみましょう。 1. Aスキップ｜膝の引き上げと姿勢を整える Aスキップは、ランニングドリルの基本ともいえる動きです。膝を高く引き上げながら、小さくスキップするように前へ進みます。 膝を上げるときは、上半身が後ろに倒れないように注意しましょう。姿勢を高く保ち、足首は軽く曲げて、つま先が下がりすぎないようにします。 やり方 背すじを伸ばして立つ 片膝をリズムよく引き上げる 軽く地面を押して小さくスキップする 左右を交互に切り替えながら前へ進む 意識するポイント 膝を前に引き上げる 上半身を反らさない 接地は軽く、リズムよく 腕振りも自然に合わせる Aスキップは、ランニング時の足の引き上げ、姿勢、リズムを整えるのに役立ちます。 2. ハイニー（もも上げ）｜ピッチと足の切り替えを高める ハイニーは、膝を高く上げながら素早く足を切り替えるドリルです。Aスキップよりもランニングに近い動きで、ピッチや足の回転を意識しやすくなります。 膝を上げることだけに集中しすぎると、上半身が後ろに倒れたり、接地が強くなったりします。姿勢を保ったまま、足を素早く入れ替えることを意識しましょう。 やり方 背すじを伸ばして立つ 片膝を腰の高さに向けて引き上げる すばやく反対の足に切り替える リズムよく前へ進む 意識するポイント 足を素早く切り替える 接地時間を短くする 腕振りを止めない 上半身を安定させる ハイニーは、スピード練習前のウォームアップにも取り入れやすいドリルです。 3. Bスキップ｜接地と脚の引き戻しを意識する Bスキップは、Aスキップに脚を前へ伸ばす動きを加えたドリルです。膝を引き上げたあと、脚を前に伸ばし、地面を軽く引き戻すように接地します。 ポイントは、脚を無理に前へ振り出しすぎないことです。前に伸ばした脚を、ハムストリングスやお尻の筋肉を使って戻すような感覚で行います。 やり方 Aスキップのように膝を引き上げる 脚を軽く前へ伸ばす 地面をなでるように足を戻す 左右交互に繰り返す 意識するポイント 脚を前に投げ出しすぎない 接地は身体の真下に近づける 足裏で地面を軽く引く感覚を持つ 動きは大きくしすぎず、丁寧に行う Bスキップは、接地位置や脚の引き戻しを意識したいランナーにおすすめです。 4. バットキック（ヒールアップ/かかと上げ）｜足の引きつけとリズムを整える バットキック（ヒールアップ/かかと上げ）は、かかとをお尻に近づけるように引き上げるドリルです。一般的には「かかとをお尻につける」動きとして知られていますが、ただ後ろに蹴り上げるだけではランニングの動きにつながりにくくなります。 意識したいのは、かかとを真後ろに大きく振るのではなく、膝を少し前に出しながら、足を身体の下で素早く引きつけることです。 やり方 軽く前へ進みながら走る姿勢を作る かかとをお尻の下に向けて引き上げる 左右を素早く切り替える リズムよく前へ進む 意識するポイント かかとを大きく後ろに振りすぎない 膝を少し前に出す 足を素早く身体の下へ戻す 上半身をリラックスさせる バットキックは、足の回転やリズムを整えたいときに役立ちます。 5. パワースキップ｜推進力とバネを高める パワースキップは、Aスキップよりも大きく、力強く行うドリルです。膝を引き上げながら、地面をしっかり押して高く跳ぶように前へ進みます。 ランニングの推進力やバネを高めたいときに役立ちますが、負荷もやや高いため、無理に高く跳びすぎないようにしましょう。 やり方 背すじを伸ばして立つ 片膝を力強く引き上げる 反対の足で地面を押して跳ぶ 左右交互に大きく前へ進む 意識するポイント 地面を真下に押す 腕をしっかり振る 膝を高く引き上げる 着地は柔らかく行う パワースキップは、スピードを上げたいランナーや、登り坂での力強さを高めたいランナーにもおすすめです。 6. カリオカ｜股関節と身体の連動を高める カリオカは、横向きに進みながら脚を前後にクロスさせるドリルです。ランニングは前後方向の動きが中心ですが、実際には骨盤や体幹の安定、左右の動きへの対応も必要です。 カリオカを取り入れることで、股関節まわりの動きや身体の連動を意識しやすくなります。 やり方 横向きに立つ 後ろ側の脚を前にクロスして進む 次に同じ脚を後ろにクロスする リズムよく横方向へ進む 帰りは反対向きで行う 意識するポイント 骨盤まわりを大きく使う 上半身はリラックスする 足元を見すぎない リズムよく動く カリオカは、股関節の動きが硬い人や、フォームが左右にぶれやすい人におすすめです。 7. バウンディング｜ストライドと推進力を高める バウンディングは、大きなランニング動作で前へ進むドリルです。通常のランニングよりも大きく跳ぶように走り、1歩ごとの高さと距離を意識します。 推進力やランニングエコノミーを高めるために役立ちますが、負荷が高めのドリルです。最初は短い距離から始め、フォームが崩れない範囲で行いましょう。 やり方 軽くジョギングして助走をつける 片脚で地面を押し、大きく前へ進む 反対の脚で着地し、同じように前へ進む 1歩ごとの高さと距離を意識する 意識するポイント 地面を後ろではなく下へ押す 腕を大きく使う 着地は安定させる 無理に跳びすぎない バウンディングは、スピード練習や坂道練習に取り組むランナーにも相性の良いドリルです。 8. 流し（ウィンドスプリント）｜フォームを整えながらスピードに慣れる 流し（ウィンドスプリント）は、短い距離をリラックスしたフォームでスピードを上げて走る練習です。全力疾走ではなく、余裕を持って速く走ることがポイントです。 ドリルの最後に流しを入れると、整えた動きを実際のランニングに近い形で確認できます。 やり方 30〜40mほどかけて徐々にスピードを上げる その後、40〜60mほどフォームを保って走る 全力ではなく、気持ちよく速いペースで走る 終わったら歩いて呼吸を整える 意識するポイント 力まない 姿勢を高く保つ 腕振りと足の動きを合わせる きれいなフォームを保てる範囲で走る 流しは、ジョギング後やポイント練習前にも取り入れやすいメニューです。フォームを整えながらスピード感に慣れることができます。 ランニングドリルはどのくらい行えばいい？ ランニングドリルは、長時間行う必要はありません。ウォームアップの中で、短く継続的に取り入れるのがおすすめです。 目安としては、以下のように始めると取り入れやすくなります。 レベル 頻度 内容の目安 初心者 週1回 2〜3種類を20mずつ 中級者 週1〜2回 4〜5種類を20〜30mずつ レースを目指すランナー ポイント練習前 ドリル＋流しを組み合わせる 大切なのは、疲れ切るまで行うことではなく、良い動きを身体に覚えさせることです。 フォームが崩れてきたら、本数を増やすよりも一度休むようにしましょう。 Suuntoウォッチでランニングをもっと計画的に ランニングフォームを改善するには、ドリルだけでなく、日々のランニングを記録して振り返ることも大切です。 対応するSuuntoウォッチでは、距離、ペース、心拍数、ラップ、トレーニング負荷、回復状態などを確認できます。フォーム改善のドリルとあわせて、ランニングの記録を継続することで、自分の走りの変化にも気づきやすくなります。 例えば、ドリルを取り入れた日と通常のランニングの日で、ペースや心拍数、ピッチ、疲労感がどう変わるかを見比べてみるのもおすすめです。インターバルトレーニングや流しを計画的に行いたい場合は、Suuntoアプリでワークアウトメニューを作成し、対応するSuuntoウォッチで確認しながら走ることもできます。 ▶︎関連記事：インターバルトレーニングのやり方｜ランニング向けワークアウトをSuuntoアプリで作成する方法 ランニングウォッチを初めて選ぶ方は、GPS精度、バッテリー、心拍計測、使いやすさなどを確認しておくと安心です。初心者向けの選び方は、こちらの記事でも詳しく紹介しています。 ▶︎関連記事：初めてのランニングウォッチの選び方｜初心者が失敗しないポイントを解説 Suuntoのランニングウォッチを比較したい方は、こちらの記事も参考にしてください。 ▶︎関連記事：スントのランニングウォッチとは？Suunto Run・Race S・Race 2の選び方 まとめ｜ランニングフォーム改善は、短いドリルを継続することから ランニングフォームを改善するには、姿勢、接地、腕振り、ピッチ、身体の連動を少しずつ整えていくことが大切です。 Aスキップ、ハイニー、Bスキップ、バットキック、パワースキップ、カリオカ、バウンディング、流しなどのランニングドリルは、走る動きを分解して練習できる実践的なメニューです。 最初からすべてを完璧に行う必要はありません。まずはウォームアップの一部として、2〜3種類のドリルを取り入れてみましょう。 継続して行うことで、姿勢や接地、リズムの感覚がつかみやすくなり、よりスムーズなランニングにつながります。 日々のランニングを記録しながら、自分の走りの変化を確認したい方は、Suuntoのランニングウォッチもぜひ活用してみてください。 ▶︎Suuntoのランニングウォッチを見る

Stride rate Despite the running speed, stride rate should stay within a narrow range. At race pace, cadence should be at or above 180 steps per minute, or 90 revolutions per minute (counting one leg). Suunto uses revolutions per minute, so a good goal at race pace is 90-92 revolutions per minute. During training, endurance pace for example is considerably slower, however cadence should still be close to that 90 rpm mark. I shoot for 86-90 rpms no matter how slow I am running. This means a shorter, quicker stride for endurance and recovery paces. Foot strike As your foot swings through and the leg extends out in front, most people set the foot down too early, creating a breaking force, heel strike, and high impact. Instead, paw back and contact the ground under your center of gravity with a softer landing propelling you in the direction of travel. Vertical oscillation A long, loping stride has a larger vertical component, which results in more distance traveled up and down. Think of your legs as wheels rather than pogo sticks. One way to see this is to have someone video you running along a fence and see the vertical displacement. Running tall This is a good mantra for any runner to keep in mind. This means maintaining a strong core, posture, and head position. Look forward towards the horizon. Imagine you are a marionette doll with a string holding you up from the top/back of your head. Uphill, think about staying vertical. For gradual downhills, lean forward so you are perpendicular to the slope. Slight forward lean Running tall, but with a slight forward lean. Running is a series of falls, so you want a slight forward lean which is more pronounced at fast running speeds. Do not achieve this from bending forward at the waist. You should have a straight line from your ground contact point, up through the top of your head. One drill I like is a sprinting drill called “falling starts.” Start by standing tall and then fall forward with the fulcrum point at the balls of your feet, staying long with no breaking at the waist. You will want to step forward to catch yourself, but instead of a step, immediately break out into a fast run. Arm carriage Your arms are your counter weights so movement is good, but it should happen naturally and without expending extra energy. Straight on, hands can swing towards the center line, but should not cross. Elbow should be bent with a slightly acute angle, less than 90 degrees to keep the lever arm short. Be careful not to carry your arms too high or elbows to wide, which results in excess strain on your shoulders, upper traps, and neck. Keep hands relaxes as if you are carrying a fragile egg in each hand. Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). Images by Matt Trappe

“Running economy is the holy grail for distance runners, not a high VO 2  max,” writes Josiah Middaugh , XTERRA World Champion and a professional coach. Read on to learn more.   Running economy is the holy grail for distance runners. It was once thought that a high VO2 max was the discriminating factor for distance running performance. However, among a homogenous group of runners, VO2 max is not correlated with performance. It turns out that running economy plays a more crucial role.   For many years the Kenyans and East Africans dominated middle distance events and it was thought their aerobic capacity due to altitude training and genetics were superior, but that is not the case. Their VO2 max values were no better than world class athletes from all over the world and athletes from other endurance disciplines. Remarkably, some East Africans were able to run exceptional times with moderate aerobic capacities. The most economical distance runner ever measured could run 1500m in 3:35 with a VO2 max of only 63 ml/kg/min (Foster and Lucia, 2008).     Increase stride rate Running mechanics can be very complex. Compared to novice runners, elite runners tend to have a shorter ground contact time, less braking forces, less vertical oscillation, less energy expended in the frontal plane, specific joint angles during phases of the run gait, and less oxygen consumed for any given pace. To think of several these things at once will probably not be helpful. Increasing stride rate can be a simple solution to a complex problem.   My former professor and world renowned running coach Dr. Jack Daniels observed that Olympic distance runners had very similar stride rates in all of the long-distance events. The stride rate he observed was over 180 steps per minute. Most novice runners tend to be closer to 160 steps per minute which causes longer ground contact time, increased braking forces, and more vertical oscillation. Visually, efficient runners experience ground contact occurring under your center of gravity (instead of out in front), less heel striking, and a smoother, less loping stride. Simply increasing stride rate without increasing pace will solve several biomechanical issues at once. As pace increases, stride length increases while stride rate remains mostly unchanged.   To master, I like to practice the quick turnover at easy to moderate speeds where it might not feel as natural. Even speeds as low as a 12 min/mi pace, it is possible to maintain a stride rate of 180 steps per minute. Think about your legs acting as wheels while your roll over the ground like road runner, rather than like pogo sticks slamming into the ground. Initially a quicker turnover might be less economical as you retrain your neuromuscular system. However, the upside will be worth it with improved running economy and less impact. Increase mileage Running economy has been found to fluctuate in distance runners from season to season depending on total running mileage and from year to year. In a group of elite runners, during the road racing season when mileage was higher, running economy was better compared to spring track season when mileage was lower (Kubo et al., 2010). Another study found a cumulative effect on running economy based on total running mileage in a career having a stronger effect than current running mileage (Midgley et al., 2007).   Single sport distance runners and coaches have long known the benefits from higher mileage, but simply increasing mileage linearly can lead to a slippery slope of injury, burnout, and overtraining. Although open for interpretation, these studies show the importance of consistency over time. For multi-sport athletes they imply that there may be some benefit to an off-season run focus, increasing run frequency if running is a limiter, and consistent long runs throughout the year. When increasing mileage, a conservative approach to avoid injury is to limit total mileage increases to ten percent per week, but with undulation and not linear progression. Strength training Strength training has the potential to improve running economy and prevent injury in a few different ways. Although running doesn't require an extremely high level of core strength, many distance runners are deficient. I like the definition of core strength as lumbo-pelvic-hip stability. With running, you are either in the air or in a single leg stance. The single leg stance requires proper timing and recruitment of this core musculature to prevent too much wasted energy. Approximately 20% of expended energy while running is spent stabilizing in the frontal plane (side to side).   Another way strength training can improve running economy is neuromuscular and structural. Replacing a portion of running volume with a small amount of heavy strength training has been shown to improve musculo-tendon stiffness, and neuromuscular efficiency. They key here is to make sure that strength training remains supplemental and replaces some of your total training volume so you aren't just increasing fatigue.   "Functional body mass uses energy but is also used to propel you forward," says Josiah Middaugh. Lose non-functional weight This is pretty simple and straightforward and doesn't apply to everyone. Unlike swimming, or cycling on flat ground, running economy is always dependent on total body weight. I like to think of running as a series of falls and with every stride you must lift, catch, and support your body weight. Carrying less mass will use less energy. The key here is to focus on mass that is not functional such as body fat. Small increases in lean body mass (muscle) do not affect relative running economy. Functional body mass uses energy but is also used to propel you forward, so carry what you need but not anything extra. Perform plyometrics Plyometric training can be a shortcut to improved running economy. Like strength training, it is important to replace a portion of training volume with plyometric training and not add it on top of your training load. Plyometrics are generally considered high intensity although most people can perform lighter versions of plyometrics called form drills. Some examples include high knees, power skipping, bounding, double and single leg hops. The mechanism has most to do with the stiffness or responsiveness of the muscle-tendon complex (Spurs, et al., 2002). A small amount can go a long way with plyometrics, so perform high intensity plyos when fresh and limit total jumps to about 200 per session. Performed 2-3 sessions per week, running economy can be improved in as little as six weeks of plyometric training (Saunders et al., 2006).     Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master’s degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). Images by Matt Trappe References Foster, C., & Lucia, A. (2007). Running economy: the forgotten factor in elite performance. Sports Medicine, 37, 4-5, 316-319. Kubo, K., Tabata, T., Ikebukuro, T., Igarashi, K., & Tsunoda, N. (2010). A longitudinal assessment of running economy and tendon properties in long distance runners. Journal of Strength and Conditioning Research, [E-pub ahead of print] Midgley, A., McNaughton, L., Jones, A. (2007). Training to enhance the physiological determinants of long-distance running performance: can valid recommendations be given to runners and coaches based on current scientific knowledge? Sports Medicine, 37(10), 857-880. Yoshida, T., Udo, M., Chida, M., Ichioka, M., Makiguchi, K., & yamaguchi, T., (1990). Specificity of physiological adaptation to endurance training in distance runners and competitive walkers. European Journal of Applied Physiology, 61, 197-201. Saunders, P., Telford, R., Pyne, D., Peltola, E., Cunningham, R., Gore, C., and Hawley, J. (2006). Short-term plyometric training improves running economy in highly trained middle and long distance runners. Journal of Strength and Conditioning Research, 20, 4, 947-954. Spurrs, R., Murphy, A., & Watsford, M. (2002). The effect of plyometric training on distance running performance. European Journal of Applied Physiology, 89, 1, 1-7.  

We are happy to launch How do I run, a three-week campaign designated to make you a stronger runner! We have partnered with XTERRA World Champion and professional coach Josiah Middaugh to get you the best tips and tricks and with CTS to offer you a chance to get personal feedback on your running technique. Learn more about running technique Josiah Middaugh is the right man to talk to about becoming a stronger runner. Josiah is the 2015 XTERRA World Champion and also a professional coach. He certainly knows what it takes to make you run faster – or more efficient. “Running economy is the holy grail for distance runners, not a high VO2 max,” Josiah says. Josiah Middaugh is your running expert during the campaign. In the first of his three articles on running technique Josiah introduces five proven ways to improve running economy. Read the article here and stay tuned for more tips and tricks in the following weeks! Update on May 31: The second #howdoirun article is out! Read also Josiah's Intro to distance running technique Update on June 8: Time to practice! Try Josiah's 8 Essential running form drills   Get feedback on your running To put Josiah’s advice in action we are offering you a unique opportunity to get personal feedback from a professional running coach. To participate get your friend to film a video clip of you running. For best results – and footage that can be analyzed – a side view is preferable. Choose a flat, straight stretch of trail or road and run at a relaxed pace. Upload the video on Instagram and tag it with #howdoirun between May 24 and June 11. Professional running coaches Jason Koop and Adam St. Pierre from CTS will analyze the most interesting videos daily. Three of the most inspiring videos will win Suunto Spartan Sport Wrist HR watches. You can find the detailed contest terms and conditions here.

The post-race sauna and making new friends with some reindeer might have helped but really we came to realise our connection is rooted in our shared passion for sport and the outdoors. "Meeting outdoor enthusiasts from all over the world and learning their stories and sharing our passion for different sports was truly inspiring." -Philipp Reiter, trail runner and photographer, Germany (Image by Oskar Henriksson) "The Suunto Summit was a great experience that felt like i was a part of a family with a shared passion for the outdoors." -Arnau Martorell Sala, Spain "The summit brought a whole new, and overwhelming sense of joy to meet so many open and strong athletic women who are excited to get out there. It was comforting to not feel alone or intimidated." Mia Morandi, USA. "Listening to all the experiences of my fellow Suunto Summiteers has left me inspired and completely in awe…and mingling with the team behind Suunto was absolutely invaluable. It has been such a privilege to be here." -Ramon Fadli, Malaysia. "Bravo! I’ve loved Suunto 20 years, I love you even more…" -Barbara Edelston Peterson, USA "It really has been a unique experience and a wonderful opportunity to meet the people at the heart of Suunto and to leave Helsinki feeling part of the family. Thank you all, you guys rock!" -Tim Major, UK We are grateful to have shared the experience with such an incredible group, and agree with one of our participants, Pelle Nyberg, from Sweden, that the "Suunto Summit captures the essence of the community." All images by Philipp Reiter