It doesn't look like the tough winter conditions have slowed up runners training for races. Last weekend two events showed big improvements in their attendance. The 3^rd Annual Martian Marathon in Northville improved by 20 percent, mostly by increasing its numbers in the half marathon. Hamilton, Ontario's Around the Bay 30km attendance jumped 16% to more than 4,000 runners helped also by their new three-person relay.

Around the Bay celebrated its 109^th birthday, making it the oldest road race in North America. Somehow its organizers have managed to keep it going.  Several years ago a scheduling conflict on one of their lift bridges occurred that could have devastated the race.  Instead, it gave the race significant publicity and a big increase in numbers.

There were no such problems this year.  John and Shelly Zajczenko orchestrated a superb weekend of events. From the expo, to the pasta dinner, to the award ceremony everything went off without a hitch.

At the Expo and pasta dinner, I had a chance to meet up with Coach GP Pearlberg, author of "Run Tall, Run Easy, the Ultimate Guide to Better Running Mechanics" that will soon be in publication.  A speaker at the Detroit Free Press/Flagstar Bank Marathon last year, his high energy level is infectious. I listened intently to his words and thought they could be of value to runners.

He emphasizes four key points to improving runners racing.  Running tall, good arm motion, center of gravity foot strike and relaxed breathing.

Coach GP looks at running from a biomechanical perspective. He breaks it down in an easy step-by-step manner and in an entertaining way as well.  Watching him perform different running styles, especially as runners get tired in a race seemed right on the money.

His philosophy looks at running as art and science, poetry in motion and how you determine to move your body through space as efficiently and effortlessly as possible. He believes runners of all levels can learn how to change their running biomechanics to improve both the pace and comfort during their workouts.

Practice and think about reaching for the sky with your body as you run can help you run faster and more efficient. It is essential to keep your hips "up" when you run. The taller you remain, relative to your own height the better.

Arm carriage is also an important ingredient in racing at your upper limit.  Coach GP explained to his audience that if you bring you arms back and use them to do some of the work your feet would have no other choice than to follow. Pearlberg noted: "It is impossible to maintain optimal flight time (stride distance) during the course of your run or race if your arm drive weakens or diminishes. It is the 'driving back' movement of the arm swing (i.e the opposite direction to the one that you are running) that is most significant. This creates thrust, just as an aircraft engine creates thrust in the opposing direction it is traveling."

Runners also tend to fall back on their heels especially as the racing distance gets longer. As we become tired, one key component that changes in our leg mechanics from the beginning of a run or race to the latter stages is our failure to extend the lower leg during the flight phase. This has the net effect of dropping our foot too soon, causing us to become lower to the planet as we land, which in turn creates less leg drive, speed and efficiency forcing us to drive the hips up and forward instead of just forward, expending precious energy. Maintaining optimal leg extension will allow precious milliseconds of extra flight time for relaxation and for allowing the foot to return to a position under our center of gravity, maintaining a 'taller' more efficient, more powerful position for forward movement.

Breathing is a cornerstone to running relaxed and smooth. Often you can tell when a runner is in trouble because their breath doesn't sound comfortable.  Knowing how to breath easy will help you to run tall and biomechanically more efficient. Tap into your breathing rhythm\cadence and you will unlock a major key as to how to stay calm and focused to the task at hand, which in turn, will help to keep negative thoughts at bay.