As this epic summary of Kelly Starret’s ’12 standards’ for runners draws to a close, we move on to the final two: hydration and jumping and landing.
Standard #11: Hydration
Here’s an easy standard to understand: You need at least 2-3 litres of water a day.
Starrett discusses the science of exactly why water is required but my main takeaway was that we should be drinking water with electrolytes unless eating with food. This could be either shop-bought special formulations (Nuun etc) or a simple pinch of salt.
The metaphor of parched thirsty joints and muscles being like ‘tinder for a campfire‘ brought the idea of proper hydration home for me so I’ve been drinking more of late.
Standard #12: Jumping and Landing
If you think of running as an endless cycle of jumping and landing, mastering this movement is central to good running mechanics.
There are two tests for this standard:
Test 1: Jumping onto a box
- Get a box (something a few feet high, perhaps a short wall)
- Load the hips and hamstrings i.e get ready.
- Jump on box
- Land with knees and feet straight
- Drive knees outward on impact (As always make sure the knees don’t collapse inward.)
Test 2: Single leg jumps
For this test you’ll need a skipping rope
- Use hips to power the jump
- Keep a neutral position throughout (head, shoulders, feet)
- Land on your forefoot and allow your heel to ‘kiss’ the ground
- Do 30 skips on each leg (Again, the knee collapsing inward is a no-no)
For both tests, use slo-mo video to reveal see your own patterns of movement and adjust accordingly. If you haven’t skipped since school then this standard will take some practice.
There you have it. The 12 of the standards of being ‘Ready to Run’.
Yes I could have listed all the standards in a single post. But breaking them apart like this has allowed me to explore them in much more depth. I’ve been coming back to ‘Ready to Run’ on a daily basis for a few weeks now and have enjoyed the process of working systematically through the material — it’s a great way to learn. Hopefully someone out there will benefit as well.