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Running for the health and fitness: No Pain and Injury Free

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Thank you...wwwlimlim...uncle remembered you...years ago..

Have you ever wondered...What’s the Best Time of the Day to Run/Workout?


As a rule of thumb, we tend to work out according to our availability and our schedule, the time that suits us best, sort of speak. But, if you remove those factors, it could be interesting to find out if it is better to work out in the morning or in the evening. There are factors related to each workout that are utterly subjective...

Why Choose Morning Run?


- according to some polls, people who work out on a regular basis prefer to do it in the morning rather than in the evening to avoid missing workout (due to fatigue, lack of time or other unforeseen events and also be a good option for stress-free snoozing);

- doing cardio for 30-45 minutes before breakfast may help you burn more fat than if you did it in the evening;

- morning training may jump start your metabolism and keep it high for several hours;

- many people who work out in the morning say that they stay in a better mood throughout the day and that it helps them control their appetite.

Why Choose Evening Run?


- some studies have shown that it is better to work out at night for an optimum performance, because the temperature is higher during the afternoon;

- the strain will be lower because strength reaches its climax during the afternoon and the muscles are more flexible;

- training at night allows you to relieve the stress accumulated during the day.

What Science says...

According to recent studies, the evening is the best time to work out . Australian researchers have gauged the hormone levels in young strong athletes and have reached the conclusion that evening training is directly linked to muscle gain.

In this study, researchers divided 30 bodybuilders into 2 groups. The first group trained in the morning and the second group trained in the evening. The goal was to check if morning training (when testosterone levels are at their peak) was better than evening training. On the other hand, it is also during the morning that cortisol levels are at their peak (which is why bodybuilders would be more likely to work out in the evening).


The results of such study were not conclusive enough to support any of the hypotheses, even though the second group has shown slightly better results. After a careful analysis of the cortisol and testosterone levels before, after and during training, the Australian researchers reached the conclusion that the best time of the day to do bodybuilding workout was the afternoon, or evening. It is in this time gap that the anabolic and catabolic hormone ratios are more prone to favor anabolism.

Circadian Specificity in Exercise Training...

Circadian rhythm for the body is set by daylight hours such that we tend to find it easier to sleep at night and naturally feel more alert during the day. However, not everyone has the same body clock and a variety of artificial stimuli and internal body processes can make your body clock out of sync with the natural daylight. These include the effects of stimulants, stress levels, artificial lighting, environmental factors such as light and heat, as well as social aspects such as wanting to catch up with the night time news every night. The result is that people's body clocks respond to a multi-factorial system which means that while it may be true that performance will be highest when the body's core temperature and cognitive processes are at their peak, many people will not necessarily perform at their best at those times if their individual circadian rhythm does not correspond to the 24 hour clock.


wah...so many of these Circadian Rhythms run on a cycle of about 24 hours..affecting us..how?


what, must also know Circadian Rhythmns...they are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding to sleep and activities in daily life..need info on little fact sheet on Circadian Rhythms..


what, must know about the hormones Melatonin and Cortisol.. both play vital roles in regulating the body's natural circadian rhythm... Cortisol..heard before..something to do for exercise/run.. Melatonin.. seldom heard of...can't be bothered that's why...



what the Melatonin hormone...importantly in sleep.. effect of the melatonin level in humans: physiological functions and activities…body temperature, alertness levels, etc...so what?


and learn how to handle stress of Running [24-hour] Day-Night option..whether SunDown or SunRise Run..better..


stressful option ..to sleep or not to sleep....to run or not to run when supposed to sleep...


so easy.. zzzzZZZZZ...just sleep lah..the Melatonin hormone works better.. always...zzzz...ZZZZZ

Metabolic and cardiorespiratory adaptations to exercise training are greater at the time of day of training than at another time...

First, the body’s core temperature is an important factor in determining the quality of exercise. A cold body leaves muscles stiff, inefficient, and susceptible to sprains, whereas higher body temperatures leave muscles more flexible. Body temperature typically increases throughout the day, so muscle strength and endurance may peak in the late afternoon, when body temperature is highest . The afternoon is also when reaction time is quickest and heart rate and blood pressure are lowest, all of which combine to improve performance and reduce the overall likelihood of injury.

Second, Hormone levels are also important in determining optimal workout time. Testosterone is important for muscle growth and strength, in ladies and gents. And the body produces more testosterone during late afternoon resistance training than it does during morning workouts . Plus, the stress hormone cortisol, which aids in the storage of fat and reduction of muscle tissue, peaks in the morning and decreases throughout the day and during exercise.

This is evidence of circadian specificity in training and supports the notion of planning physical preparation to coincide with the time of day at which one’s critical performance is scheduled.

There are also studies that show that it is possible to control and manage these “peaks” by controlling your circadian rhythm (or circadian cycle) in order to work out at the best time possible. The circadian cycle manages the daily routines on which the biological cycle of the human body is based on. Acting as some kind of biological clock, this cycle controls all psychological and material rhythms of the human being.

Research Review...

There is an abundant body of research showing that core body temperature, muscular strength, flexibility,and exercise performance, as well as reaction speed and alertness are higher in people during the afternoon or early evening. This has been shown consistently in the research even when looking at athletes who believed they were better adapted to training in the morning. The reality is that when tested under laboratory conditions these athletes performed better in the late afternoon rather than early morning.

It is not a surprise to find that when we look at sports such as Athletics that world record performances are typically set at these times rather than early in the morning when our body's tend to be less primed for producing peak performance. Based on such a strong body of evidence is it safe to conclude that training at this time of day is optimal for those undertaking exercise?

Well, if we look into the research in a little more detail we can find that people's performance depends on when they are used to training. That is, if you always train in the morning you would likely find your performance better on morning than the evening and vice versa which would indicate that when you train is something which you become entrained at 

Furthermore, some psychological factors such as short term memory, heart rate based tests of physical fitness, and submaximal exercise performed during hot conditions show that morning training was better suited to performance on these variables. While none of these variables will be important for peak performance it does mean that training at a low intensity may be well suited for the morning, something which morning cardio fans will doubtless appreciate.

Here are some of the latest specific research findings... 

 Late Afternoon is Best for Exercise – Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. (body temperature is at its lowest just before waking). 

 Strength is Greater in the Afternoon – It is reported that strength output is 5% higher at around mid-day; anaerobic performance, such as sprinting, improves by 5% in the late afternoon. 

 Endurance is Greater in the Afternoon – Aerobic capacity (endurance) is approximately 4 percent higher in the afternoon. 

 Injuries Are Less Likely in the Afternoon - Afternoon exercise is the best if you want to avoid injuries for many reasons. We are most alert; our body temperature is the highest so our muscles are warm and flexible; and our muscle strength is at its greatest. These three factors make it less likely that we will get injured. 

 Morning Exercisers Are More Consistent – Even though afternoon exercise might be optimal from a physiological standpoint, research also shows that morning exercisers are more likely to stick to it that late-day athletes....in other words...more focused.. 

 Evening Exercise and Sleep – Since exercise increases heart rate and body temperature, working out too late in the evening (generally after 8 pm) can disrupt sleep and compromise the body’s ability to repair itself

 Body Temperature and the Maximum Levels of Muscle Strength - It is widely believed that both metabolism and body temperature reach their peaks around 4 p.m., and that could explain why the muscle cells are at their optimum levels during evening training.

Summary...The Best Time...

The best time to train is when it’s convenient for you and you can consistently stick with it so you can get the best results. Like anything it comes down to consistency. No matter what you goals are, burn fat, lose weight, increase lean muscle or gain strength you have to be consistent with your training and nutrition if you want to get results. If you can train in the afternoon, at lunch or morning you then choose that time. Research shows that people can teach their body to be ready for exercises at any time of the day.

Research suggests the calorie burn during a workout depends less on the time of day and more on balancing physical activity with food intake. It's most important to find a realistic, consistent workout schedule. If working out in the morning is easiest, just make sure to spend a few extra minutes warming up muscles that might be extra cold and tight from sleep. And to keep afternoon workouts consistent, treat them as unbreakable appointments, find a workout buddy, and keep a gym bag in the car or office to minimize excuses. In the end, simply getting in a workout, no matter the time, is a step to living life at its best.

Afternoon workouts might be best, since body temperature is higher and heart rate and blood pressure are lower then.On the other hand, some people find it easiest to stick to a morning workout routine.It’s most important to find a workout plan we can realistically maintain.

New research suggests the body could adapt to regular workout schedule, so if we hit the weight room/gym/exercise every day at 4 pm, eventually we might perform better at that time than at any other time of day...These findings are similar to earlier research, which suggests that sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion

The Body tends to Adapt to Exercise at Whatever Time...

When using Metabolic Workouts (HIIT, Tabata Workouts) we are training at a high intensity that creates the Afterburn effect (EPOC) to allow us to continue to burn fat hours after we are complete. We are also increasing the release of growth hormones that will allow us to build lean muscle and burn even more fat...better time...your choice is...your Preferred Time... 

With that in mind, it comes down to preparing yourself, no matter what time of day it is to GET THE METABOLIC WORKOUT DONE on a CONSISTENT BASIS, so you can maximize your results. 

Bottom line is choose a time that you can stick to and make it part of your daily/weekly schedule...

So whether you’re an early bird or a night owl, your workouts are going to be most effective at your habitual workout time. While muscles are certainly stiffer and energy levels are lower first thing in the morning, if that’s when you’re used to running then it’s worth sticking to your schedule and allowing your body to maintain its regular rhythm. Just make sure to spend a few extra minutes warming up muscles that might be extra cold and tight from sleep.

But if you’re looking for enhanced energy levels and want to get going a little faster than you ordinarily would, try running a little later in the day if possible. Remember, a little variety never hurt anyone.

So, what time will I run tomorrow? The answer is easy: whenever I can find the time!

Enjoy...Running for the health and fitness: No Pain Injury Free..


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Wah...kahchern bro...sgRunners forum crash...how can?...no pay bills?...2 more posts after this...uncle retired loh...anyway...great to have met you again...years later...

Running...The First Key to Good Health is Balance...



I started to run, and the more I ran the more I loved it, and, at the same time, the more I hated it.


When your mind and emotions have one set of goals and your body has another, you are not in balance. A portion of your available physical energy is drained away, diverted from your mind’s objective. The conflict between mind and body leads to fatigue and fatigue leads to injury because the body doesn’t care if you win a race. Your body, you can be sure, monitors the big picture.

I start loving my daily run after about three miles, or about a half-hour. At that point, running is not only a great idea. but a great feeling. Then I begin to think I just might keep going a little more after all. I love the temporary loneliness and the rushing quiet, and the awareness of the work my lungs and legs are doing. Running gets me back in touch with my soul. Running helps me remember I‘m an animal, a body that is connected to the earth. My philosophical soul goes a little wild when I run.

Good health is a matter of balance and integration in the four dimensions of your life. When you feel great, there is an abundant, ready energy in your physical body, a teasing joy in your heart, clarity in your mind and spirit, and a sense of union that is still best described by the old cliche “all’s right with the world." In harmony, you function elegantly-that is. you achieve the best results with the least amount of effort.

Sports and exercise are considered healthy outlets for emotional upsets such as anger or depression. However. sports and exercise can also become an obsession or replacement for other, less successful, parts of our lives. Any of the positive qualities that athletics require can become potentially harmful, just like any other imbalance. Perfectionism, controlling behavior, anxiety, willfulness, self-criticism, and impatience grow well in the fertile ground of negative addiction. 

Check yourself out. Are you feeling an inordinate amount of anxiety about your body or your racing time? Do you feel depressed even after a run? Do you resent family responsibilities that take you away from perfecting your form? Do you think your wife is being unreasonable when she says she doesn‘t want to eat dinner at nine o’clock every night so that you can have time to shower after your run? Emotional imbalance is sometimes very subtle: “Sure. I’ll run two marathons this month. It'll be fun to see if I can do it." Sometimes imbalance even seems “justifiable”: “Look, if I want to run six days a week, I‘ll run six days a week. Besides, you were the one that said I needed to lose weight." Emotional imbalance, or lack of perspective, results in uneasy feelings, blaming, and resentment, as well as subtle types of revenge-all of which may jeopardize not only your happiness, but also your health. Sometimes an injury is the only way to alert you to your lack of perspective.

The Four Phases of Running...Which Phase Are You?

There are four psychological stages of running which are common to all athletes. The Beginning Runner, The Casual Runner-Racer, The Obsessive Runner-Racer, and The Seasoned Runner. 

Phase 1: The Beginning Runner

You are the casual, beginning runner. You may be a bit overweight and out of shape, and are entering the sport after having had months or years away from regular exercise. You tend to be consistent in your running, yet easygoing-usually going 3 miles, four or five days a week. Your total weekly mileage is around twelve to fifteen, which fits well within the guidelines for sensible aerobic fitness. Most likely your time is about 8 to 9.5 minutes per mile.

As you continue running, you notice a gradual firming of the body, along with a loss of weight. You have more energy during the day, a better attitude, and generally accomplish more with greater ease than you did when not running. Your thoughts are clear, and you look forward to a relaxing run. At this stage. you seldom experience the “runner‘s high," and are not dependent on the chemicals the body produces during running, endorphins and enkephalins. that cause this feeling of euphoria. You are probably involved in other sports such as golf or tennis as well as running.

Phase 2: The Casual Runner-Racer

You are the runner who occasionally races-serious, but not obsessed about running. You average about 30 miles a week and tend to run 5 to 7 miles a day. You may even, occasionally, run a 5 or 10 km race. You will rarely train for a marathon. At this stage, you enjoy the benefits of the runners high and use running for stress reduction. With a healthy sense of proportion. you have no qualms about taking a vacation or missing a week or two of running. If injured, you follow instructions to cut down on mileage and are very cooperative in rehabilitative programs.

Phase 3: The Obsessive Runner-Racer

You are the obsessive-compulsive runner. At this stage, you are psychologically and physiologically dependent on the runner‘s high and the chemicals released during the exercise. You feel guilty missing workouts or performing poorly and may choose to run rather than make business or personal appointments. You devote at least 90 minutes a day to your workout. You run under 8 minutes per mile. You may be young, gifted, or training for a career in sports, or even headed for the Olympics. On the other hand, you may use running to escape or resolve other problems. For instance, some of you are going through a divorce, trying to lose weight, or changing your career. In personal interactions. you tend to be over-talkative and a poor listener, often impatient and critical.

Because you have trained so hard, you are prone to feel invincible, assuming that you are invulnerable to injury. You generally do not want to take responsibility for your injuries and blame your doctor or even family members if you do not recover rapidly. Irrationally, you praise your doctor for improvements one moment, and the next moment blame him or her for a prolonged recovery or for a poor performance. During recovery, you tend to become depressed, angry, and quarrelsome.

Your enforced time out from sports or running is painful and boring. You convince yourself that, unless you have a legitimate medical diagnosis, your friends or colleagues will see you as a quitter or a failure. Your recovery is most successful if you’re given a strong program of physical therapy and rehabilitation, lots of reassurance, and help with redefining goals. You are clearly addicted to sports, for better or worse. Your withdrawal depression is real. 

Frank Shorter, who has been labelled as “the man who invented the marathon", exemplifies the Phase 3 runner with the statement quoted in The Lore of Running by Dr. Tim Noakes.



The same personality-independent, introverted, single-minded, self-reliant, self-confident, distrusting-that enabled me to excel as an athlete in full health, hindered me when I became an athlete in pain.

How does the personality profile of a Phase 3 runner compare to other psychological states? Studies on negative addiction in sports by Yates and colleagues published in the New England Journal of Medicine found that there are apparent similarities between anorexics (people who starve themselves out of the pathological idea they are too fat) and “obligatory runners" (the Phase 3 runner). However, if you are a Phase 3 runner (or the equivalent in other sports), you are not necessarily pathological; nevertheless, you may have some of the characteristics of the anorexics: inhibition and difficulty in expressing anger, a tendency to social isolationism, high self-expectation, high tolerance for physical discomfort, undue concerns about weight and diet, and a strong denial system about potentially serious physical ailments which lead to overuse injuries. Two other characteristics found in the Yates study, compliance and self-effacing behavior, differ from the experience of Phase 3 runners as typical Type A personalities.

At the extreme, when running becomes an end in itself, any injury which deprives a person of that end triggers a sense of great loss and mourning. To avoid the sense of loss and grief, an addicted runner will do everything possible to start running again-even before healing has been completed (as found in studies by Blumenthal and colleagues). Manuel Cortez, a psychotherapist who works with many athletes, substantiated this phenomenon of mourning in a presentation to the American Academy of Pediatric Sports Medicine: 

In treating many dedicated athletes, l have observed the development of a mourning state similar to that associated with any significant loss upon deprivation of the exercise, usually because of injury. Most notably. this has been observed in endurance athletes such as long-distance runners. The more "addicted" these athletes are to their activity, the more pronounced the mourning process.

If you feel you are obsessed by your running, you may have already experienced the sequence of responses to an injury. For example, the first stage after injury is a massive denial of the extent of the injury with remarks such as, “Just leave me alone. I‘m ok. I just need to rest a minute.” Even after diagnosis, the denial continues to minimize the objective clinical findings. The second stage is protest-"Why did this have to happen to me? Why now?" I have also had patients who doubted their diagnosis and demanded a second opinion (a good idea, actually, in many serious cases involving the possibility of surgery). The third stage is despair-marked by ambivalence. anger and sadness (“Nothing I do ever works. I’ll never run again") In the most extreme cases. patients in mourning over their loss of sport need psychological intervention.

Manuel Cortez says that “athletes with more obsessive personalities and those who have suffered an injury because of an overuse syndrome are more apt to develop a full-blown mourning state . . . the key is to deal with the athlete’s anxiety and depression."

If you consider yourself to be in the Phase 3 category, and are sidelined by an injury, it’s important that you clearly define your loss. Realize how you have been using running to provide emotional well-being. Recognize that it was helping you deal with anxieties and keeping depression at bay. Talk about your loss and experience your sadness rather than deny how you feel or assume you “shouldn’t” feel like this. Vent your anger (appropriately) if need be. After this process of acknowledgement, you'll be ready to move on to a level of acceptance-at least temporary acceptance. Ask for help from physiotherapists, coaches, your sports doctor or friends about re-directing your energy into another intermediate goal.

Phase 4: The Seasoned Runner

You are the runner who has surpassed the pitfalls of Phase 3. You have mellowed, become wiser, more in tune with the true needs of your body, mind, and spirit. Typically, you are more interested in casual competition rather than intense racing. You are satisfied with an 8- or 9-minute mile. You hear the birds sing when you run. If you feel a cold coming on, you stay home and read the newspaper instead of doggedly putting on the old running shorts. Even the 5 or 10 pounds you gained since your Phase 3 days don‘t bother you. At this stage. even if you do get an injury. you listen to your doctor‘s advice, you follow recovery instructions well and are philosophical in accepting some limitations. 

Congratulations. You have arrived at Phase 4.


If I had my competitive career to run over again. I would change some of my attitudes to injuries. I would show them more respect. Because after all, injuries weren’t some unknown barrier that l was trying to crash through. Injuries were simply my body telling me that something wrong was happening. Derek Clayton


John Bingham in his book The Penguin : An Accidental Athlete, a memoir that tells for the first time the story of how Bingham took up running at the age of 43 to become the unlikely icon of today's running boom, is rightly famous for saying there is no litmus test to being a runner:


If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

Probably the greatest gift in my running life has been the relationship with Olympic gold medalist Frank Shorter. More than anyone else he taught me that being a runner is NOT about speed, it's about a lifestyle. We can't choose our talent, but, we can choose to do the most with the talent that we have. There is more that unites us as runners than separates by pace.

Let's be inspired and amazed by those guys and gals up front. They remind us that the sport is always about pushing for more. Even the world record holders always think they are capable of achieving more in the future and so should we.

Becoming A Seasoned Runner...


4 Keys to Becoming An "Elite Running" Attitude...

1 - Don't treat training runs or race times as indications of your self-worth

2 - Value every runner's efforts, success and potential

3 - Don't beat yourself up in training or in evaluating your workouts and racing

4 - Recognize that your running ability is a result of many factors, not just how serious you are or how hard you push

Haile Gebrselassie! Also known as the Emperor of Long Distance Running...


Be Inspired...Haile Gebrselassie...Becoming An "Elite Running" Attitude...


Enjoy...Running for the health and fitness: No Pain Injury Free..

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Last post...A Bit of Walking Takes Strain Out of Running a Marathon...January 14, 2015 Live Science


Think that slowing down and walking a little during a marathon will ruin your time? Maybe not: A new study finds that among amateur runners, those who walked for part of a marathon had similar times compared with those who ran the whole way.

In the study, 42 recreational runners from Germany, who typically ran between 6 and 12 miles (10 to 20 kilometers) per week, volunteered to run a marathon. The participants underwent three months of training to prepare for the marathon (which is 26.2 miles, or 42.2 km) in Kassel, Germany, in May 2013.

The participants were divided into two groups: a "running-only" group, who ran the full marathon, and a "run/walk" group, who stopped and walked for 1 minute every 1.5 miles.

The participants in the run/walk group finished the marathon in about the same time as those in the running-only group — just over 4 hours. (Although the group that ran the whole time did finish the marathon about 7 minutes faster, on average, than the people in the run/walk group, the researchers found that this time difference was not statistically meaningful.)

Both groups also had about the same average heart rate (between 154 and 158 beats per minute) and the same maximum heart rate (about 174 beats per minute) during the race.

But people in the run/walk group reported less muscle pain and less fatigue than those in the running group immediately after finishing the marathon: More than 40 percent of people in the running group reported extreme exhaustion, compared with less than 5 percent of those in the run/walk group, the researchers found.

"Lower ratings of exhaustion and muscle pain after the marathon, despite similar finish times, suggest that the run/walk strategy reduces the load on the musculoskeletal system. Therefore, this pacing strategy can highly be recommended to non-elite runners, as similar finish times can be achieved with less discomfort," the researchers write in an upcoming issue of the Journal of Science and Medicine in Sport.

Both groups also experienced similar increases in biomarkers of heart stress, which suggests that the run/walk strategy did not reduce strain on the cardiovascular system, the researchers said. For the people in both groups, levels of these biomarkers returned to normal four days after the marathon.

"The increase in cardiac biomarkers is a reversible, physiological response to strenuous exercise, indicating temporary stress," on the heart and skeletal muscle cells, the researchers said. 


Run-Walk Strategy...

The objective of the marathon run-walk strategy is to finish a marathon within 5 hours. To do this, you'll need to run a majority (75% or more) of the marathon. 


This is a great strategy for new runners who are adequately prepared, experienced athletes who have had limited preparation, and the slow but steady runners.

A SCMS Newbie Runner wishes to participate in a 42km marathon. He/She runs part of it at an average speed of 10km/h and walks the rest at an average speed of 6km/h. He/she spends 1hr more running than walking. How far has he/she walk?

Let w = distance walk, then (42-w) = distance run

Write a time equation, time = dist/speed
Run time - Walk time = 1 hr
Run Time Image - Walk Time Image = 1

multiply equation by 30 to clear denominators, results:
3(42-w) - 5w = 30
126 - 3w - 5w = 30
-3w - 5w = 30 - 126
-8w = -96
w = -96/-8
w = +12 km walk (@6km/h for Active Recovery)

Check this by finding the actual time of each (dist/speed)
30/10 = 3 hrs (Run)
12/6 = 2 hrs (Walk)

Push Up Pace Marathon Run Speed Image Marathon Walk Speed Image, Reduce (Run time - Walk time) to < 1 hour...if you want to finish a marathon within or even less than 5 hours... 

Normal Leisure Runner Speed at 8-12Km/H


Treadmill... 0:35 Speed: 08 Km/H; 1:55 Speed: 10 Km/H

Elite Runner Duncan Kiptanui Kenya at 20 km/H on the treadmill...



Can a Run-Walker actually complete sub-5...42.195km?

Yes... if They're Trained...almost like Normal Running Speed...

Enjoy...Running for the health and fitness: No Pain Injury Free..The End! Thank You!

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Actually in the video for the Kenyan, apart from him running real fast, I also noticed that he has "kicked" or "pulled" his leg real high up at the push off and before landing... I found that if I were to do that, I would use a lot of energy to have my feet so high up like them.... And I noticed that most of us running in the park don't run like this... anyone can explain if this efficient form of running can be learnt?

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