POSTURE THE HIERARCHY TO BODY LANGUAGE

I have been a postural specialist for the last 10 years of my life, it was not until I studied running and its biomechanics did I realise the real importance of posture.  Your posture in running will determine if you get injured or not and ultimately will decide the skill of your running ability.  This made me take a closer look at posture in life in general and what I see in running biomechanics, quite simply spells the same efficiency or inefficiency I see in everyday actions.  Running just emphasis quickly the inefficiency of posture.  Learning this posture then relates to the very foundation of corporate performance.

By looking at running and athletes you will be able to compare the similarities in an office work environment.  For efficient and injury free running symmetry is your ultimate game that allows posture to sit with no asymmetries; in alignment.  Symmetry provides even strength and coordiantion both left and right sides of your body. Therefore we create even balance.  My view on strength is the amount of neural drive, the communication in the nervous system, you have traveling to all your limbs.  In a world of right hand dominance, machines and material objects, and the specificity of sports all have their ability to lesson our sensory feedback by creating dominant movement patterns.  Symmetry is something that all of us lack in today’s modern world. 

For our Athletes at the BFPA running is the benchmark to rehab and performance.  Where specific skills in sport take athletes out of alignment because of the demands of their game, it is imperative that they keep hold the skill of symmetry to allow their foundation to hold them fast when venturing out of the norm. 

So if we are all walking, running, sprinting and greeting people with asymmetries dominating our posture what does this mean?  The biggest effect is that one side of the asymmetry is working a lot harder than the other.  Fatigue is the first outcome, then compensatory measures are made to get a job done, then more fatigue is experienced due to the compensation not being efficient for the task at hand.  Fatigue results in injury, burn out and eventually further down the line disease.

For an athlete this lack of symmetry leads to a journey of always dealing with injury and therefore valuable time is lost training potential.  For the corporate it is the make or break of deals, relationships and management of personal time, which will have a direct effect on the rest of the team (work colleagues) and life outside of work. 

So what does symmetry feel like?  Try brushing your teeth with the hand you never brush your teeth with.  Until this gets to the same skill as your favoured arm/hand then you will acquire symmetry.  Now this is really fine detailed skill and it is something I would like people to start seeing a difference in.  However it will not truly affect the bigger movement patterns greatly.  However in running it is imperative that your left and right leg have the same coordination and strength.  Only one leg holds you up at one time for one leg to the other.  I have found with athletes the quickest way to gain overall strength is to provide the weaker leg with better communication.  The lack of neural drive, coordination is what is effectively holding it back.  You don't like brushing your teeth with your other hand for this very reason, it has very little communication providing a very frustrating action that you give up on.  What is not a fatiguing action for brushing your teeth, is for a leg that is not getting the support of the other leg and will eventually end up with injury. 

How does posture carry over to the corporate world?  Well new energy is found just by acquiring symmetry allowing overall performance to increase daily.  By getting the body more coordinated, to sit in symmetry, which all abilities can benefit from; deals, relationships and management of personal time can all benefit.  The way we meet and greet people is one of my primary concerns with corporate's behaviour.  People make very quick subconscious assumptions through body language, which can seal or break deals.  The way we speak, move and listen is all determined by the strength of posture. 

The quickest way to get symmetry in posture is to learn the techniques we use for our running athletes.  This does not mean run a million miles, quite the opposite.  What it takes into account is the same coordination the nervous system uses for good form running.  Barefoot and adjustable desks are the tools we use to improve skill.  All our training is based on physical intelligence, but we like to call it thinking on your feet.

The number one role of the hamstring

The skill of movement determines the way we interact with the environment we are in contact with.  Here at the Barefoot Performance Academy we say ‘“To walk well you have to know how to run well.  To sprint well you have to know how to run well.  To run well you have to know how to move and jump well.”

With good form running our architectural design (the way our bodies have evolved) allows us to utilise what can only be described as a masterpiece of design.   It is running skill that develops our organism to excel at all other movements. (The study of children’s movement development explains this).  This movement development is no coincidence. We were born to run.  Without this skill we wouldn’t have survived as a species.

This posting is to delve a little into functional anatomy and the biomechanics that influence the role of the hamstrings.

In our industry we are divided upon running technique and I hope this posting will shed some light on what good running form truly is and why it is a skill that needs to be coached well in.  I have studied barefoot science, which desired foot strike is on the ball of foot (BOF).   It must be said that you can heel strike when barefoot running to.   I must also add that we are not born with shoes on our feet, this suggests to me that our body’s true alignment is design around barefoot.

So to describe a small part of the good form running action, to explain the major role of the hamstring we will start at the foot strike in the running phase, otherwise known as the support or yield phase. 

As the BOF touches the ground and upon loading with full body weight (BW) with the general centre of mass (GCM) directly above the BOF, the heel travels towards the ground providing two major roles.

Firstly the start of the triphasic nature (stretch/shortening cycle) of the achilles and calf structure and secondly it provides the space, a gapping effect, for the lower limb (Fibula/Tibia bones) to travel forwards via the ankle joint which travels over the sub talar joint to create ankle dorsi flexion.  It is only when ankle dorsi flexion is created that the magic of the calf muscles can be utilised to full potential.

A functional foot produces potential energy through the arch of the foot being compressed and stretching the plantar fascia.  At the same time through ankle dorsi flexion the foot is dynamically stabilized by the Posterior Tibialis (PT) and helps produce foot rigidity due to the positioning of its attachments, creating a propulsive lever to assist the plantar fascia to utilise its plyometric spring from the foots fixed position on the ground (as beautifully described in 3dhumanmotion’s blog). 

An ankle and foot with mobility issues won’t achieve full dorsi flexion as described above.  A great test for full range ankle dorsi flexion is the barefoot deep squat (heels are unweighted but just touching the ground throughout the whole movement sequence whilst keeping good posture). 

Still traveling in dorsi flexion the achilles is being stretched through its Plyometric action, as is the whole calf structure whilst the tibia travels fwd over the foot.  Deceleration primarily comes from the soleus, decelerating tibial forward motion and ankle dorsi flexion due to its attachment below the knee.  This creates knee extension as the femur, the hip and the rest of the body now travels faster over the decelerating lower limb.  (GFR is primarily being dealt with by the Plyometric actions of the quads and hip structure to hold posture true to the vibrations being experienced). The gastroc still lengthens due to its attachment above the knee to utilise its full Plyometric potential and the timing with the hamstring pull.

The wonder of the calf, what I call ultimate strength, deals with ground force reaction (GFR) by starting the Plyometric action on the yield phase (foot strike), whilst allowing acceleration through dorsi flexion (this is helped via momentum forces as the hip and the rest of the body travels fwd which then explains why the skill of running is so important with the positioning and pivoting point of the GCM that works with the architectural design of humans), then decelerates to allow more stretch through knee extension to explode from the rigid foot it created to lever from.  Wow! 

Knee extension cues the hamstrings into their roles through lengthening them due to their attachments below the knee, which have been relatively silent by getting a free ride due to role of the calves, quads and hips to this point in the yield phase, and most of all unbroken momentum.  In a ‘nano’ second a Plyometric stretch is applied through knee extension to action the pull to get the foot off the ground.  The skill of running pivots on this one action.  Without it, timings are out and compensations appear.  How to change it is helped by a number of other pivotal actions, such as cadence, muscle/tendon tone, ankle dorsi flexion and the big bang hip extension.

Now I must explain that the hamstring in bad form running, which is GCM landing behind the foot as in heel striking, the hip joint will rapidly anteriorly rotate to compensate for the braking force experienced in this type of running.  This activates the hamstring from the hip joint utilizing the bend pattern and changes the role of hamstring to a force muscle not a velocity one as it has to deal with breaking (decelaration) forces.  It then doesn’t allow true hip extension (looks can be deceiving).  The decelerating hamstring is marred with the push off and all its injury associations.

By the GCM landing behind the foot changes the biomechanics.  The forces in this example in heel striking, when running, are experienced over a longer period of time and with different joint torques due the change in postural shape.  This imposes greater joint torques at various joints, which unevenly spreads the load through our kinetic chain.   This explains how injury is a cost effect of bad running form.

Back to good form and you just look in awe of the design of the sequencing of our lever system to action the Plyometric stretch in the hamstrings.  But on the other hand how easy this lever system can be overridden by weaker lever systems to compensate when alignment is out.   

The pull up of the foot is so important because without this timing optimal balance will be lost in the air and joint torques will be effected as the body shape and muscle sequencing changes therefore disrupting the next foot contact to fall prey to bad form.  Then the snowball effect rolls on accelerating fatigue and all its associated problems.  This explains the VO2 max gains made in a session through the POSE method filmed by the BBC.

The whole body is a tuning fork to the forces we utilise to move us through space.  The elastic energy storage system we utilise, I believe is better described as a floatation system not a spring or propulsion system.  The elastic qualities and the stiffening and dampening qualities of muscles provide the right action to glide us across our environment for running; the actioning of the hamstrings has enabled the perfect timing for the weight shift.  (This said, it is the understanding of gravitational torque we need to learn to master the skill of movement.) 

I hope now ankle dorsi flexion and knee extension has painted a unique picture and explains the architectural design of why the hamstring and gastroc intertwine one another and why they are biaxial muscles.

Good form running can map out the archetypal design of muscles, their fibre lengths and angles.  This at my practice has delivered me a clear understanding of common injuries.  However this science only works if good form is present.  Facts can be built up on decelerating hamstrings, as I have explained in the action due to breaking forces.  It is still called running and I believe has caused confusion in our industry.

Is heel striking all bad?  Well for some the desired action is appropriate in running and specific sports demand it when being over reached.  But if your kinetic chain is always set up to fire in the heel striking sequence then you are limiting the skill of your body and therefore your skill as an athlete.  Not to mention increasing your injury rate.  (80% of runners get injured on a yearly bases – ACSM 2005)

I was asked, for a training strategy, if hopping was close to the biomechanics of running.  Well it really depends if the hop is being performed with good running form in mind.  Good form is based on Posture and rhythm.

Posture and rhythm change to the constant variation of the forces we experience at any given point.  This is where the muscles become the brain for the tendons.

What is obvious to see is in our gear changes in motion.  We see dramatic changes in our shape and this is subconsciously driven depending on the forces we are experiencing.  Gears allow more efficient joint torques to channel the load through our kinetic chain, like gears in a car or on a bike.   For instance, a horse has four gear changes in motion we humans have three.  Walking, running and sprinting present very different biomechanics (postures and rhythms) and should be coached like wise.

The beauty about motion is we all have the hardware and software to experience fun, injury free running; we are born with it.  If you lost what you had as a child, all you have to learn is how to turn it back on with the skill of running.

References:

R. Lieber – Skeletal Muscle Structure, Function, and Plasticity

Dr Romanov – POSE Method of running

Vivobarefoot Coaching Programme

About the author

Rollo Mahon has an academic background in Sports Therapy.  His academic journey has led him through various athlete performance accreditations where he has specialised in the science and biomechanics of barefoot running.  His search has been to find the solution to injury free biomechanics and therefore better performance, which has been cemented by the science of barefoot running.

A Years Journey in Coaching Running

Here at the Barefoot Performance Academy we provide a journey in coaching.  Our Running Club came to real life with the new system we have devised.  This is the journey and story of the first year team, who we saw excel in a year through what we believe to be a very unique coaching system.

We provide a learning period for both the body to adapt and learn our techniques in 6 week courses.  These are spaced around the year to give the athlete time to evolve.  

The journey begins with the 1 day Running Technique workshop where we assess and coach you what running technique is.  The following Monday the 6 week Running technique foundation course kicks into play, delving first into injury, alignment changes and software (neural) changes. The course quickly intensifies and all abilities will benefit from the fine-tuning the course provides.

On completion of the 6 weeks then the coaching drops to one session a week and what you have learnt in the 6 weeks becomes your own homework that we periodise for each individual.   

None of the information you learn becomes obsolete.  

In the first 6-week course you come away with the best knowledge in the industry in: -

Sports Rehabilitation techniques and recovery session

Corrective and integrated injury prevention strength training session

Dynamic warm up and Specific running strength exercises

Running technique drills

In a performing athlete's fortnightly diary they all have to visit these sessions to keep on top of good running form.  

We keep it friendly and to the individual's needs.

The Running club is designed in mind with implementing the right volume and intensity that is backed by top rate running technique coaching. 

The new group started a little late in the season to apply our full program. 

Come the Spring series not all the runners reached marathon volume, which for the newcomers we are not to concerned about.  We are more concerned about skill and strength so no injury over shadows their performance and sheer enjoyment of running with good running form.  This gives them the hunger for more.  Training is an individual adaptation skill you have to learn, we keep a keen eye on this.

For accomplished athletes we would be expecting immediate results in hitting personal best.  For the enthusiast it is really out of the second year of training that times will be smashed if the athlete has kept good form, adaptation in tune (not over training) and therefore injury at bay. 

On completing their Marathons it was time to open them up to shorter faster challenges.  This exposed the group to the first phase 6 weeks Running Performance Course.  One of the joys of our job is to see our athletes just radiating all the input we as coaches put in.  However it gets better when they are amazed that what seemed to be huge gains made in the beginning they have felt again in the performance course.

Here is one of the guys on the second to last week in the 6 week Running Performance Course

 (Dragging tires isn't all what it seems to be.  We will be writing a blog soon about it)

Everyone is on it to get 1hr 30mins in the half marathon having never run a half marathon before.

I think the Olympic fever has caught us all; they have even got me geared up to run the Royal Parks half marathon.  I cannot wait!

A perfect run to the spring series would look like this.

Sept - 1 day Running Technique workshop

Sept – 6 week Running Technique Foundation Course (2 sessions a week)

Entry to the Barefoot Performance Academy Running Club (1 session a week)

Jan - 6 week Running Performance Course (Phase 1) (2 sessions a week + running club)

June - 6 week Running Performance Course (Phase 2) (2 sessions a week + running club)

To place your self in the best condition on the starting line of any race book your slot and join our journey in training this autumn.

Calf strain

Calf strain certainly is a big problem amongst runners of all abilities.  Now more than ever with people transitioning to a forefoot strike with the lure of barefoot running.  The fashion at the moment!

In almost every case the common denominator to strains is the amount of time spent on the ground through the support phase in running.  For the heel striker the predominant problem will be lose in vertical height due to deceleration forces experienced on foot strike (otherwise known as the braking force).  The body will have to gain height somewhere in the gait cycle, which is gained by an excessive push off. 

For the newbie barefoot runner or fore foot striker the problem worsens.  The calf has to be used firstly to absorb the braking forces previously absorbed by the heel and its associated chain of events with the heel strike running form (which is not the same in good form running).  This heel strike form is hard to shake unless coached well which means that the calf will still have to excessively push off to gain more vertical height.  It is a wonder why the calves don’t explode.  Well what actually happens is near to this.  Most people transitioning from heel to forefoot strike will be walking around in pain for about 4 to 5 days after their first run.  This is a strain.

How to rehab a calf strain can be achieved through simply changing your movement pattern.  First we have to find out what kind of strain we are dealing with.  There are three types Strain; micro tears, partial tear and complete rupture.  A 4-5 day experience of delayed on set of muscle soreness (DOMS) is excessive micro tears.

Inflammation always has to be dealt with first by applying the strategy of RICE (Rest, Ice, Compression & Elevation).

In this video Kris was dealing with piercing pain in his heel.  Not quite a calf strain however this was his weakest link to a movement pattern that the majority of calf strains will be experiencing.   Not only is the calf having to excessively push off the back foot to gain vertical height as discussed above but also the calf is under great strain counter balancing the forward head posture.

The calf is meant to be free of stress so to be relaxed before the loading phase upon foot strike.  But when the calf is dealing with stability issues like forward head posture and commonly excessive pronation due to too much time spent on the ground, the calf is over activated which leads to strains.

Runners with good posture and rhythm come heel strike or forefoot strike tend to run injury free.

Kris was still slightly inflamed around the ankle (the injury was 6 months old) but by using ice buckets, elevation and my rehab techniques we were able, in the session, to de-flame the area and with the new movement pattern this in itself lessoned the aggravation.  Kris still wouldn’t be out of the woods until he completed a 6-week adaptation program, which he did himself to make the new movement pattern stick.  But he did walk out of the clinic painless and with new understanding in how to heal himself.

The foundation to this adaptation program is learning about the key holders to movement in your body.  These are the feet, the ankles, the hips and the thoracic spine.  Once these are functioning well, mobile and stable through full range of motion, then movement skill can be developed.

This moves me on to one of the fitness industries major calf strains rehab exercises; The Calf Raise.  I call this exercise looking over the garden fence.  Yes if you want to be good at looking over garden fences this is the exercise for you and will alleviate, temporarily the runner with bad form who pushes off the back foot.  

Running utilises a triphasic muscle reaction so your exercises should look, feel and sound like them to.  This is why I call my exercise the CALF RAISE REBOUND.  The only calf raise done is the first to get you up in the air  and off your heels.  The rest is letting go to gravity, rebounding at the bottom to spring back up to the start position.

This is the coordination your calf is looking for in good form running.  It is the elastic response it is looking for and therefore it is the type of strength the calf has been designed to adapt to in running.  Try it!  The calf will love you for it.

Please respect that the foot and ankle (for this exercise) have to be in good functional order before you start putting Plyometric load through it.  This said I prescribe this exercise in the first session with rehab patients once they have learnt my mobilisation program.

Read more about good form running techniques such as where true balance is gained from; Hamstring training myths.

About the author

Rollo Mahon has an academic background in Sports Therapy.  His academic journey has led him through various athlete performance accreditations where he has specialised in the science and biomechanics of barefoot running.  His search has been to find the solution to injury free biomechanics and therefore better performance, which has been cemented by the science of barefoot running.

Hamstring training Myths for Runners

Every muscle, tendon and ligament in your body plays an important part in how your body functions and moves.  The hamstring however, in my experience, is the most misunderstood muscle in the whole body. 

To me it determines the very skill in how anyone moves.  A dysfunctional hamstring will put the whole body out of balance.  It will be inviting injury, not only upon itself (like experienced in so many football players) but is setting up other potential common injury areas to falter to.

The hamstring is made up of powerful muscles and tendons, which make up a major muscle group that influence the function of the pelvis and more importantly the body’s movement pattern.  Your hamstring is your work horse in movement.  It also has a very close relationship with the adductors, another group of muscles and tendons that have significant control over the stabilisation of the pelvis amongst other roles.

Is it the hamstrings fault? No of course not.  They are dealing with the movement pattern that is presented to them, like every other muscle, tendon and ligament in your body.  Everything is trying to do the very best for you.  This is why movement skill, like running technique is the hierarchy to any training schedule.

Our body’s have a true alignment.  We call it posture.  This posture constantly changes to create the most efficient posture (shape) to deal with the motion, the space and environment we travel upon.  It is our bones and joints that allow a lever system to be applied to be able to utilise gravity, ground reaction forces that produces momentum.  Our mass determines the coordination, reaction, force and velocity with which our muscles, tendons and ligaments need to work at to keep us in the most efficient balanced position to control our movement.  When we talk about biomechanics this is what we are constantly assessing for any given movement/activity.

The video I posted ‘Hamstring training myths for running’ was to give you a visualisation on two different movements that the hamstring has to deal with.  One is used as common strengthening exercise used in performance training which is utilising the bend pattern.  The other a running heel to hip pull exercise which utilises correct running biomechanics.

With in a minute of running with good cadence you pull one foot from the ground 90 – 105 times depending on your speed.  I don’t think I use the bend pattern up to 90 times in one day of my daily life.  Maybe if I am gardening or cleaning the house I use it but no way near to the extent of the running cadence.  In all my activities it is hard to grasp where I do utilise this bend pattern, may be in gymnastics a little.

My point is the body was designed to perform being up right not bent at the hips.  Evolution shows us the body was designed around running and therefore the hamstring’s most vital role is the force and velocity needed to deal with the pull of the heel to hip action and momentum forces.

In my experience by learning how the hamstring truly functions, how it creates balance to all movement and how to train to strengthen it properly; is the key to all common injuries and the skill of movement.

(ITB Syndrome, Lower back pain, Knee pain, Achilles tendinosis, plantar fasciitis)

With this early learning of how to utilise the hamstring; movement and running efficiency increase, hamstring injuries are a thing of the past, which starts the healing process of the rest of the body and performance will sore.

This is why I say ‘To walk well you have to know how to run well.  To sprint well you have to know how to run well.  To run well you have to know how to move and jump well.”

Follow us for more articles like how for the triathlete everything pivots on the development of the hamstring.

About the author

Rollo Mahon has an academic background in Sports Therapy.  His academic journey has led him through various athlete performance accreditations where he has specialised in the science and biomechanics of barefoot running.  His search has been to find the solution to injury free biomechanics and therefore better performance which has been cemented by the science of barefoot running.

Foot pain associated with Barefoot Running

We get a lot of question relating to Barefoot running and foot pain.  Ania Nowicki was the last to ask; she experiences foot pain after 2 years of running barefoot.  Her story was she had decided to challenge her self with a half marathon and a full marathon now that she was a confident barefoot runner.  It was after the half marathon she experienced acute pain in her feet.  

This is our response.

It is only poor running technique that produces injuries, not the type of shoe or even barefoot. However it must be understood that the modern shock absorbing motion controlled shoes and seated posture are the biggest causes to how we lose good running technique.

Running technique takes considerable strength, what I call ultimate strength because to be able to action good running form it takes complete relaxation.  Something that wont happen if you are not ultimately strong.  It also takes a life long practice to maintain it.

If we have lost form by long periods of not running, change in body posture and general lack of fitness then we have to make sure we coach it properly back into our system again.

85% of runners get injured yearly because they don’t coach good form back into themselves.  Getting back into running takes a series of timely leaps in protocols, adaptation and development of skill.

Sadly it is not as simple as just going running.  This can also be said about going minimalistic or barefoot running to. ‘Barefoot’ is not the magic pill that cures your running form.

It involves getting back into primal movements, reconfiguring our true centre of balance, re-tapping into our elastic energy and becoming aware of our spatial awareness (like how our centre of mass travels through space and our polarities that keep it balanced).

Foot pain that is associated with running or movement is more than likely the experience of too much force through the foot.  This is called an over active foot strike and excessive push off.  This will explain why it gets worse when you push your self out of your comfort zone either in speed or distance.

Over pronation problems will be experienced as a rule of thumb further up the chain in the calf as it tries to over compensate.

Simply put; if your biomechanics are not functioning properly it will lead to excessive force that produces an over load in isolated dominant muscular firing patterns that compensate for a faulty functioning kinetic chain. 

It is only through coaching and specific Running strength training will you be able to change it.

So injury can be averted if a running strength program is adopted.  Drills that you should be practicing and adopting before even thinking of running are jumping with a skipping rope and running on the spot. 

At the BFPA Running Technique workshop we first get you to understand the biomechanics by videoing you, then we apply a Rehabilitation session to free your body, especially your foot, of any blockages and show you how to perfect the Barefoot Deep Squat.

This teaches you where your true centre of balance is whilst moving through your full range of motion.

Once that is programmed in then we start to show you the art of running.

Here are some of the sequencing we use in our program to give you an idea to the depth we go to get you running properly again:-

Big toe mobs

Ankle mobilisation (mobs), hip mobs, thoracic mobs

Ankle strength - Calf raise rebounds

Hip strength - Box drill multi planar lunge sequence

Thoracic - Table top

Big bang exercises

Frontal plane walk

Vertical walk

Barefoot deep squat

Running Skill

Posture, Rhythm, Relaxation drills


Running Specific Strength training
Plyometric box drills
Hamstring velocity drills
Jumping drills

For further information on when we run our Running Technique 1 day workshops, get in touch with rollo@corenergy.co.uk

Marathon des Sables

Antoine

Marathon des Sables Athlete 2012

Antoine had an initial 20 min assessment discussing his running form and mild injuries mid February 2012, 2 months before the MDS was to kick off.

It was obvious that we couldn’t totally transform his running to a fore foot strike for such a big event in such a short time.  However by making him a more efficient runner we knew this would save him energy and reduce the risk of injury.

Antoine had two 1hr 30min sessions with periodised homework that he stuck to.  We reduced his millage and concentrated on strength and technique training.

It all comes down to strength of body and strength of mind in any event you put yourself into.  Only quality training will allow you this belief.  Running yourself into the ground doing millage training with bad form is a recipe for disaster.

Antoine, congratulations! We look forward to your return and to take you further in the journey of running efficiency.

This is what he had to say..

Hi Rollo,

Just to let you know that I am back in London today after completing the Marathon des Sables. I ended up being 147th overall (850 competitors) which is much better than I hopped but most importantly it was an amazing personal experience.

I guess your training paid off because I didn’t suffer a lot (or probably a lot less than others!). Towards the end my Achilles tendon were getting sore, a result of the soft sand I believe. A part from that, nothing. No cramps, blisters etc

I feel like running again but it probably isn’t very wise and I should give myself some rest…

Anyway, I would like to resume changing my running style with you when my body has fully recovered.

Best,

Antoine