Dr. Szell (Laurence Olivier): Is it safe?
Babe (Dustin Hoffman): Yes. Yes, it’s safe. It’s so safe you wouldn’t believe it.
-Marathon Man
Being pursued on foot has its advantages, provided you start with a bit of a lead. You can go places where vehicles cannot, and can more easily slip into crowds unnoticed, or hop onto subway cars just as the doors are closing-in time to smirk and wave good-bye. Use the following techniques to stay in the lead and outrun your pursuer, courtesy of former USA National Track and Field Head Coach Mike Fanelli.
(Good guys, this is how your bad guys keep evading you until the end of the movie.)
Step 1: Determine whether you will be running for a long distance or a shorter sprint, and use the appropriate technique.
For a short sprint-maximum 500 yards-use explosive power. Exaggerate your gait and lean forward. Use a full arc arm swing and lift your knees high. For a longer sprint-600 yards to a mile and a half-use maximum efficiency to complete the distance. Use a midfoot plant gait, a lower knee lift, and medium arc arm swing. Lean only slightly forward so that your torso is just ahead of your pelvis.
Step 2: Surge ahead to stay in the lead.
For a controlled distance-whether a short or long sprint-shift into a higher gear to increase your lead. A surge creates distance between you and your pursuer and may help deter him from pursuing further-he may feel like he has no chance of keeping up. On the other hand, surging for too long can generate lactic acid in your body, which can cause your muscles to tighten and break down your performance.
Step 3: Cut corners to stay in the lead.
Look ahead and take the shortest distance in your path. Take corners by leaning into the angle of the turn. Stay close to the inside of the corner and exaggerate your outside arm arc.
Step 4: Settle into a solid tempo for the straightaways.
Increase your speed slightly to settle into a straightaway. Keep a solid rhythm to maintain your performance. Efficiency is key: Conserve energy for a surge when needed.
Note: Watch your breathing. If it is not labored, you probably have some room to increase your tempo.
Step 5: Head for crowded areas and use bystanders to get between you and your pursuer.
You will be blazing the trail, so try to make it difficult for your pursuer to follow. Tip over garbage cans or food carts to cover your tracks. If your pursuer is in a car, head for a yard or shopping mall-someplace your pursuer can’t follow. Run the wrong way down a one-way street.
