Jennie, good on ya for the bod.actife
upper body - is used in running and walking extensively and any weaknes and underdevelopment in this depertments will show up, it is a missconcept, that running-walking is a legs exercise - it is full body exercise.
the running-walking is generated from the core, and than each impact and momentum is processed in the core as well, the arm movement is extremely important for the balance, and for generating the exercise rhytm so to speak.
If YOu are at athletic races, uphill running races, racewalking races etc, You can hear coaches screaming about the arms movement - move those arms - arms faster etc. The running strategy - move arms faster legs will follow,
it goes from sprints all teh way to marathons and beyond, on thej track, road and in the mountains...
look at the sprinters - their upper body is huge not only from steroids, upper body of distance runners is slimm but extremely powerfull and have no fat, since it is working all the time.
Me personaly, when I have racewalking race or hard training, the next day it is the upper back and the whole upper body which is sore and tired, more than the legs, and I am targetting this with various body exercises,
1 example is rowing movements, but really all need to be done.
So no surprise that upper body is sore after run, just shows it needs more attentions also on nonrunning days.
Legs - this strategy is in my view best for begginers :
focus on very short strides, run should NOT be a serioes of long jumps from 1 leg to other, it should be very fluent nonjumping movement where the egs do very fast but very short strides under the body, just cushioning the jarring etc. The average frequency - turnover is 180 per minute, meaning that each 60 seconds the left leg makes 90 soft contacts with the ground, and the right leg makes 90 soft contacts with the ground.
Each training session concentrate on very short and fast strides and count the turnover - wath the watch and count 1 leg for 60 secs or 30 secs, and try to go faster that the racing turnover of 180.
You can actualy move very slower, nearly like skipping on the spot and just do short strides with fast turnover.
next challenge is the breathing - You need realy like 2 brains - or spilt personality - 1 is moving the legs faster into fast turnover, and the second is breathing the lungs very slowly but extremely deep - so the breathing is teh deepest possible. The different rhytm required makes it difficult at the beggining.
Fast legs need the fast arm movement - just speed up the arms and the legs will follow.
with the fast short stride, there is going to much less leg pain as it is not causing any joint,tendons muscle damage.
It is comparable to riding teh bike and using the easiest gears possible - so bvasicaly just spinning for free axtremely fast with no resistance- I am sure Harley have specific terminology for this, I am just using my noncycling language to illustrate.
next lesson - how to prepare for a marathon in 18 weeks :uhuh:just kidding
Our groovy 
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