The movie
The old saying that a picture is
worth a thousand words is never more true than in sports and fitness
training. Now let's say that the "picture" is a moving
picture, with freeze-frame, fast-forward, and rewind capability, and
graphics options to highlight key areas of the picture, and its value
skyrockets compared to any written or verbal description. Such is the
case with Evolution Running, a training DVD that shows runners
how to improve their speed by becoming more efficient in their
movement: it's a perfect combination of extremely useful and
insightful content with an excellent presentation.
So what's the DVD about? Evolution
Running addresses a specific audience – runners who are
interested in improving their speed and reducing their chance of
injury – and has a specific focus: improving running efficiency
by addressing widespread errors in running form and technique. The
program explains a particular technique for running that's based on
the barefoot running style of the great African runners, one that
works with, rather than against, the body's natural biomechanical
system. Evolution Running doesn't suggest barefoot running,
but rather shows how runners can adjust their technique to make
better use of the natural shock absorption systems of the midfoot and
leg. That's only one aspect of the technique, however: the "Evolution
Running" technique also includes elements like a high rate of
turnover in strides, and particular ways to move your legs and arms
to maximize efficiency.
The narrator for the program,
running coach Ken Mierke, assumes that viewers will find the material
presented here to be totally new and radical, and in fact it will
almost certainly be brand new for almost everyone. I'd been reading
about running technique well before seeing this DVD, though, so I was
familiar with some of the techniques presented here, and I knew that
they were very well founded. In fact, the credentials behind the
Evolution Running program are extremely solid. The program as
a whole is under the aegis of Joe Friel, whose classic reference the
Cyclists' Training Bible sits on my shelf, and many top
competitive runners make use of these techniques, whether
specifically through involvement with Evolution Running or otherwise.
The "testimonials" in the first part of Evolution
Running got a bit annoying (the first fifteen minutes or so is
more or less an explanation of why we should watch the program –
but we're already watching it, you know?), so I kept thinking "enough
already, let's get on with the explanation of the techniques!",
but considering that these techniques may seem quite radical for
casual or even competitive runners, I can see that Mierke wanted to
hammer the credibility of the program home right away.
The material presented in Evolution
Running is presented in a very straightforward and clear style.
As Mierke explains topics like the biomechanics of running or how to
become more efficient as a runner, the key points are summarized in
on-screen text. Sure, it looks a lot like a PowerPoint presentation,
but the double reinforcement of hearing Mierke's explanation and then
seeing the written outline on-screen is extremely useful in helping
the viewer actually retain the information.
What really makes Evolution
Running shine is the liberal use of visual aids to illustrate and
reinforce every point that Mierke makes. To begin with, the concepts
are explained through the use of simple, clear graphics that vividly
convey concepts that are difficult to convey fully with words alone,
such as the path that impact stress travels through the body when the
runner lands with a heel strike vs. a mid-foot/front-foot landing. We
don't just hear "it's better to avoid heel-striking," we
actually see why and how it's harmful to the body, and we see why and
how Evolution Running's alternative is superior.
The graphics don't do the job alone,
though: the other highlight of the program is the extensive and
effective use of footage of actual runners running. Every time that
Mierke explains how to do something (or why to not do something
else), we see a runner putting it in action. What's more, we see the
runner from a clear side shot or front shot (or both, depending on
what's being illustrated), so we can clearly see the motions. This is
one occasion when fancy camera work would have been
counterproductive! But again, it's not just that we see these
examples: they're presented in such a way that their usefulness is
significantly enhanced. The footage is slowed down or frozen as
needed for Mierke to explain key elements of what we're looking at,
and on-screen graphics are often added to draw our attention to the
essential point being demonstrated in that clip.
Another strong point of the program
is that it uses both good examples and bad examples. In addition to
showing a runner doing a particular technique the right way, we
consistently are also shown another runner doing that same thing the
wrong way, whether it's heel striking, a too-long stride, or pumping
the arms too much. The conjunction of the two types of examples is
ideal, because it lets the viewer learn by seeing the difference
between correct and incorrect technique. It's hard to avoid doing the
wrong thing unless you know what the wrong thing is, after all!
There's a huge amount of information
presented in Evolution Running, and it's far too much to
assimilate in one viewing, much less put into action right away. Not
only that, but it's quite a challenge to try to analyze your own
running – something you've probably taken totally for granted,
like walking or breathing – and make changes. The program helps
to address that by presenting several drills that will help you to
develop the new techniques of running correctly. These are explained
periodically throughout the main program, but they're also
conveniently located separately in the special features section.
Evolution Running promises to
help viewers "run faster, with fewer injuries," and I have
to say, this is a program that will deliver on its promises. It's not
a quick fix, nor does it pretend to be: Mierke is very clear about
the fact that runners will have to put in the effort to learn the
better techniques and put them into action. Even so, one of the good
things about Evolution Running is that it offers immediate
suggestions that runners can put into practice, even if they take a
while to get the hang of other techniques. The explanation of running
biomechanics and efficiency is worth the price of admission alone, as
it will help runners understand and analyze their technique.
The DVD
Video
Evolution Running looks good
overall: it's a fairly straightforward program that looks clean and
clear in its DVD presentation. The program appears in its original
1.33:1 aspect ratio.
Audio
The 2.0 soundtrack is, like the
video transfer, perfectly satisfactory. Narrator Ken Mierke is always
clear and easy to understand.
Extras
The special features section doesn't
have much additional content, but what it does offer is a useful way
to access the specific drills mentioned in the main program. In the
"Running Drills" section, you can select any of the six
different running drills to watch separately.
There's also a short clip on how to
use a metronome in training, another on frequently asked questions,
and information on the Ultrafit series, athletes, and coaches.
Final thoughts
Evolution Running is one of
the most flat-out useful sports training programs I've seen, and any
runner will find it worthwhile. The content is extremely useful,
addressing two goals that are of the highest interest for any runner
(becoming faster and avoiding injury) with a specific focus on
improving running efficiency. The new running techniques presented
here are very well explained and demonstrated, and the concepts
behind the program are solid and clearly presented. This is a DVD
with very high rewatchability, as you'll want to return to it
multiple times to firm up your grasp of the concepts presented here,
to refer to the drills, and to refer to the good and bad examples of
form to see if you're applying the techniques correctly. Highly
recommended.
Buy: