The idea is simple enough that you are probably already using a variation of the VRŌM Method. Vary your foot strike and gait throughout a run to utilize the entire group of running related muscles, as well as lessen repetitive stress on joints and musculoskeletal systems. Implementing the VRŌM Method requires knowledge of proper heel, mid, and fore-foot strikes and a desire to achieve goals even if you have had a hard time “getting there” with traditional methods.
The VRŌM Method can be tailored to any individual and/or fitness level.
VRŌM Method Standards:
- Warm Up: Normal “comfortable” pace and personal preference foot strike and gait
- Uphill: Aggressive forefoot strike with forward lean and higher knee raise. More arm swing depending on hill grade.
- Flat Road: Midfoot strike with higher leg follow through. Erect stance.
- Downhill: Heel strike with slightly backwards lean. Foot strike directly below body.
- Cool Down: Slower pace and personal preference foot strike and gait.
As stated above, the VRŌM Method can be individualized – for example, If your goal is a faster pace, replace the downhill standard with a more midfoot strike and forward lean to use the hill and gravity to assist you in achieving your goal. If you don’t have prior knowledge of a forefoot strike, replace the uphill VRŌM Method standard with a midfoot strike.
With a little help from our community and established partners, achieve your goals faster and safer with the VRŌM Method.