TIPS FOR THE RUNNING CLUB
As mentioned to some of you last week, by the end of the next 12 weeks, our goal is to increase mileage. Increasing mileage may mean to some of you, 2 to 3 more miles than what you are running now. To others, it may mean 4, 5, or 6 more miles. Most of us have conquered about 5 miles, but only once or twice. Before increasing miles it is important to regress, rest, and then progress. So, it may take about 4 weeks before we get to 6 to 7 miles. For those of you who have been running for a few years now will increase miles weekly - if that is your goal. Those who have been running longer than the start of the club on a regular basis are more likely to have established a natural & smoother running gait that efficiently works for them and has stronger running muscles to endure increased distance.
An increase in weekly mileage or an increase in your one weekly long run may lead to more aches, pains, and possibly an acute injury. In my studies on mechanics of running and watching clients form, I have noticed a few things that may help lessen the chance of achy joints or pains that cause time off....and as a runner, we are often too stubborn to give into time off.
The following techniques on form are associated with running long miles. Those who are participating in faster, short duration runs, tempo runs, fartleks , track workouts, or sprints probably don't need the following advice.
CHANGES IN MECHANICS TO PREVENT COMMON RUNNING MISTAKES
Running Upright
Running wth the torso in an upright almost straight position causes tension in the neck, shoulders, and upperbody muscles. It also makes the knees drive in an upward motion wasting energy and slowing you down. To propel forward, the body should be in a leaning position, not a slouch, stemming from the ankle joint. This also helps to move forward rather than an up & down motion with the body.
Overstriding
Overstretching from the hip, knee, and ankle only causes stress on the knees because the knees are absorbing the shock or weight of the body as it lands. Of course, when running faster shorter distance or sprinting, longer strides are welcomed. But on a longer run, your feet should land under your hip joint rather than in front of them. Again, the kinetic chain of the ankle, knee, hip is important because it helps decrease the shock on these joints from compressive forces.
Heelstrike
Landing on the heels and rolling through to the ball of the foot puts all your body weight on that calcaneus causing braking of the muscles. When the muscles have to brake, it slows you down and also puts excessive impact on the knees. Landing on the midfoot and rolling through to the ball of the foot gives you a better push off by using those running muscles in the lower posterior leg such as the gastrocnemius, soleus, and of course the Achilles tendon. Changes to what you do with your pelvis, torso, and head can make all the difference in your landing. However, changing your technique takes time and if it is uncomfortable or painful to run landing midfoot, don't do it. Time is on your side when working on this technique.
Core Engagement
When engaging the core muscle groups, especially the abdominal muscle, you are causing your lumbar spine to take excess loads from the landing phase. This causes stress, pain, and discomfort to the lower back. Rather, keeping your pelvis loose and moving freely from your hips can make you a smoother more efficient runner. Also, by maintaining that loose pelvis your Iliotibial Band takes less stress. Those with ITB syndrome may really want to work on this technique.
Any questions, please email me at kreid12@cox.net
HAPPY RUNNING!!!!
An increase in weekly mileage or an increase in your one weekly long run may lead to more aches, pains, and possibly an acute injury. In my studies on mechanics of running and watching clients form, I have noticed a few things that may help lessen the chance of achy joints or pains that cause time off....and as a runner, we are often too stubborn to give into time off.
The following techniques on form are associated with running long miles. Those who are participating in faster, short duration runs, tempo runs, fartleks , track workouts, or sprints probably don't need the following advice.
CHANGES IN MECHANICS TO PREVENT COMMON RUNNING MISTAKES
Running Upright
Running wth the torso in an upright almost straight position causes tension in the neck, shoulders, and upperbody muscles. It also makes the knees drive in an upward motion wasting energy and slowing you down. To propel forward, the body should be in a leaning position, not a slouch, stemming from the ankle joint. This also helps to move forward rather than an up & down motion with the body.
Overstriding
Overstretching from the hip, knee, and ankle only causes stress on the knees because the knees are absorbing the shock or weight of the body as it lands. Of course, when running faster shorter distance or sprinting, longer strides are welcomed. But on a longer run, your feet should land under your hip joint rather than in front of them. Again, the kinetic chain of the ankle, knee, hip is important because it helps decrease the shock on these joints from compressive forces.
Heelstrike
Landing on the heels and rolling through to the ball of the foot puts all your body weight on that calcaneus causing braking of the muscles. When the muscles have to brake, it slows you down and also puts excessive impact on the knees. Landing on the midfoot and rolling through to the ball of the foot gives you a better push off by using those running muscles in the lower posterior leg such as the gastrocnemius, soleus, and of course the Achilles tendon. Changes to what you do with your pelvis, torso, and head can make all the difference in your landing. However, changing your technique takes time and if it is uncomfortable or painful to run landing midfoot, don't do it. Time is on your side when working on this technique.
Core Engagement
When engaging the core muscle groups, especially the abdominal muscle, you are causing your lumbar spine to take excess loads from the landing phase. This causes stress, pain, and discomfort to the lower back. Rather, keeping your pelvis loose and moving freely from your hips can make you a smoother more efficient runner. Also, by maintaining that loose pelvis your Iliotibial Band takes less stress. Those with ITB syndrome may really want to work on this technique.
Any questions, please email me at kreid12@cox.net
HAPPY RUNNING!!!!
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