Update on Proper Running Form

      Just a quick update and a shout out and thank you to BH for two comments he left over at Hurricane Lane.  I wanted to share them with those who may be interested but may have missed them over there.  It is the second comment that tells it all.

BH

ANOTHER blog?  *sigh* OK, I'll try to keep up.  I've been running the last two weeks and it feels good.  I'm only going 20-25 minutes with a 10 minute mile pace and then I hit the weights.  I'm hoping my knees can hold out in the coming years.  They're starting to ache a bit on stairs - DAMMIT! $*@#$^(#$%( 

While I'm not the fastest runner with my fluctuating 190-200 pound frame, I do like getting into the zone when the endorphines finally kick in on my longer weekend runs. 

Cheers,

BH 1/12/2008 9:55 AM

and then his comment two days later

BH

Hey Sheila - you knucklehead!  (no reason for calling you that.  just felt like it.) 

So, I did my 20 minute lunch run today before my weight routine.  I focused on the foot placement and it was very interesting.  First, let me say I've never been a fast runner.  When we were kidless and newly married I trained for and competed in triathlons and duathlons and loved it.  I'm a former competitive swimmer and a strong biker.  However, I'd always get smoked on the run. 

With the midfoot placement you educated me with, I found my stride and speed automatically increased.  A fantastic lesson in physiological dynamics!  This weekend when I do my longer run it will be interesting to see how I feel on "the street". 

Okee dokee, that's all.  Carry on. 

Cheers,

BH

1/14/2008 4:35 PM

     I was talking to a 42 year old male runner at the coffee shop yesterday.  He was a treadmill runner also and hadn't heard of the 1% incline for proper running form while using the treadmill.  I hope I hear how it goes for him too.

     When you find a solution to a problem that seems insurmountable, the natural tendency is to share it with others. When you find that in doing so others benefit, the circle closes and everything you put out comes back to you.

     I didn't feel like running today.  I felt downright "crappy", but I know after I have run, I won't feel so down right "crappy" (smile) - I have my incentive now.

     I also want to thank Steve for his great picture in the Guestbook with his "sport" scoop.  How many southerners have seen anything like that????????????? That is exactly what I want all of you to share in the guest book, along with the usual (anything that you do to stay fit and healthy).

 Hoping for everyone a safe and happy rest of your week!

Sheila

     Whether you are running, practicing yoga, kayaking, playing basketball, golfing or ice climbing, it is important to learn as much as possible about the proper form required for your particular physical activity to stay injury free.  "Overuse" injuries are caused by repeatedly executing improper form. 

     While recuperating from a pulled hip muscle, I researched running form and found everything I needed on the web (the most helpful were the videos).  I learned that my form was all wrong.  I was a "heel striker".  I modified my form by striking with the midpoint and balls of the foot as illustrated in the first video (9:44 - well worth the time investment for runners, this video shows in slow motion the mechanics of running). The mid point strike is a much more efficient method giving a push off on each step taken.   I now have a more comfortable, energy "efficient" run.

     The second video (1:58) simple illustrates the parts of the foot and how the foot works in any activity.

     Of course with running there are other things to consider. For me I have to be aware of three things in my running form.

1) Foot Strike

2) Chi running (running from the lower abs...the ones you feel when you do a fake cough)

3) Hip mechanics (some have stiff hips, other hips are too loose...I had to loosen up just a bit).

     No matter what you do for physical activity or what recreational sport you engage in, if you find you are having pain or discomfort, investigate your form.  Making minor adjustments could mean the difference between a life long pursuit of your physical passion or being sidelined as a spectator.  Remember move with awareness!

Have a great week!

Running On, Sheila