I have just started to run again after 8 months of not doing so. Before that I was a jogger with more enthusiasm than style.On tonights run I was very aware of some things that seem wrong but I don`t know how to fix.
1. How much should I be rolling through my feet and pushing off with my toes? I seem to hold my feet very stiffly and my foot comes off the ground at a very sharp angle (toes pointing sort of upwards). I also feel that I hit the ground very hard.Is this all wrong? When I try to roll through my toes it seems very tiring but is that just `cause I am not used to it, and could this be why I sometimes get sore knees and a sore back?Does it also slow me down?( my PB is 10k in 60.10 )
2. Also is there a breathing formula I should use. I seem naturally to breath on every 3rd stride( 3 in 3 out) at a comfortable pace and every 2 when working harder, throwing in a 3 or even 4 when I feel I need extra oxygen. I have heard however that I should be doing 2 as the norm, That 3 means I am not working hard enough and that the breathing pattern is very relevant to performance. Is that the case and what do you find best?
Sorry there seem to be a lot of questions in that section. Hope some one can help.