There has been a lot of questions and emphasis placed on running form and technique. A big part of this was sparked by Born To Run and because of this, many runners think or assume this is the only component to running well and injury free. I would like to take this post to add another BIG piece to the equation, running strength. Many have heard me say, "run strong, to THEN go long". Many run programs have runners building endurance or run base first and then start applying speed and strength workouts once the base has been built. I do things differently, I build strength and economy first and then apply "specific" endurance to the strength base.
This is not to far from what the Tarahumara runners instinctively acheive in their running process. As youngsters, they play their unique ball game at short distances. When there is a game planed, a wooden ball is carved out of a wood log, about the size of a soft ball. Each running team has one ball and the team is to run back and forth along a predetermined race course. Unlike races we are used to, the course is very short and the teams run back and forth, rather than from point A to point B. During this running, the team must kick the wooden ball, advancing it with the team as they run the course. Not unlike how we as kids would try and kick that small rock ALL the way home from school!
The runners use special sticks to "pull" the ball onto the top of their foot and they flip the ball ahead more than actually kick it. Each team has a "handler" who is good at this flip. Very similar to American Ultimate Frisbee. This game forces runners to sprint hard, stop and change direction, move laterally, sprint hard, rest, etc. The Raramuri are not just running steady for a long time. Yes, they are running long distances, but in short hard sprints. This is key. This develops great strength in their legs and high end aerbobic capacity that just can't take place in running long and steady. The Raramuri youngers develop this from an early age, as their game distances are shorter than the adult version. Then, as the young runner matures to the adult game, this runner can immediately take that leap in distance without much difficulty because of the massive strength that was built in his youth. He built the strength base, to now run long, strong, and very FAST.
This is exactly how I training Chris McDougall to run 50 miles without much "traditional" running base.
I have put together a short slideshow of this ball game. I hope you enjoy this, as there are not many photos of this game out there. And, I hope this sparks your intrigue to think outside the box with your run base and to do a little less long and steady running.
The ball Game Slide Show
I planed on doing this in the woods anyway so whether a frisbee or a football its going to go off trail and its going to force the kids to scramble (be they kids or just adults enjoying behaving like kids). That's kind of the whole idea behind the game. If you take that element out you really remove the fun and purpose of the game. The Tarahumara want to win as badly as american kids might, maybe even more when it comes to this game. Young American kids don't typically run just to run. They run in sports, but don't run for running's sake for the most part till they join track or cross country in junior high. I was looking at this as a way to have fun and for the kids, to get them running in the woods with out thinking about running. Last weekend we did a version for about 10 kids that was more a scavenger hunt on the trails, but they were sprinting through the woods from clue to clue. I'll let you know how the ball version goes.
Great idea to make a kids version!...What about a bright kids soft-style ball. a little bouncy and about 15cm across? Easy to flick and barefooters could probably pick it up with toes if it was the right softness...
I understand the principle, but American children are so invested in winning, I think the average child would quit, pout, or half-a$$ the workout if the frisbee floated away too many times, that's why I suggested the football or soccer ball. I played ultimate frisbee in college and it took me a few months to learn how to effectively throw a frisbee. I think the game would have to be kept to individual performance as I'm primarily looking at this from a child's perspective and interfernce from other children would have to be limited to gain the full purpose of the workout. So what could be created?
What you say is all very very true, especially switching focus. But do not discount the effects of a "bad" ball kick, having to suddenly change directions. The indians are running all over the place. So I think it is all good, try the soccer ball, should be fun - E
I think a frisbee would deter from the "workout." Most people throw a frisbee wrong and it gets caught in the wind, plus rushing a throw would only lead to more poor throws. What about a nerf football or simply a soccer ball? The "ball" is a means to trick the mind of the workout, to focus on something other than running, thus chasing the ball. So being creative with any form of running could do the trick.
Hey Jonathan - Yes, each team advances ONE ball back and forth on a set course. The course itself is not long relative to the duration of the entire game. For example, the village may decide to run 100 miles, on an 8 mile course. Back and forth many times. This way the Village people can watch and cheer...and most importantly, bet on the winning team. Much like they bet on who would win our race.
I have thought hard about how to convert this game to how we do things and one alternative good be the use of a frisbee. Let me know what you come up with and what you experience. I want to try to develop a game that we could some how compete virtually on Running With Eric. Keep me posted - E
Eric, do the competing teams each have a ball? I was going to try and organize some form of this, although we may have to resort to picking the ball up with our hands, as the kick sling motion they use seems like it might be a bit difficult to do unless you are born into it.
Thanks, Eric! I actually found Chris' book through you ... I was looking through the TP web site in April and saw your packages mentioning "Born to Run". Did a search and pre-ordered it from Amazon. Changed my thinking. Every time I go out for a run, I tell myself, "Your body is built for this ... so is everyone else's." Thanks for this web site and things like the slideshow, which helps us to explore the ideas in the book.
Thanks much, Eric. Now I know what Chris meant when he said "you'll always feel underdressed" next to the Raramuri. (I wish I had shirts in some of those colors!) Can't wait to start your marathon prep camp (haven't officially signed up yet, but will at the end of the week).
Comments
I have thought hard about how to convert this game to how we do things and one alternative good be the use of a frisbee. Let me know what you come up with and what you experience. I want to try to develop a game that we could some how compete virtually on Running With Eric. Keep me posted - E