Last week we talked about how strength training is beneficial to not only maximizing the results from your running, but it is also a very important contributor to injury prevention. A solid foundation (strength) is always great to reduce the risk of injury, but what is also needed is improved running mechanics.
Did you ever notice that running was a controlled fall? If you haven’t, that is ok. The overall goal of running is to make forward progress as quickly and efficiently as possible. It takes little to no energy to fall forward as compared to pulling yourself across the ground. You can take this principle and apply it to your running today. I usually give this drill to my patients who have experienced a running related injury and has a high rate of success.
Stand with your feet together and look straight ahead
Change the level of your gaze to about 8 feet on the floor in front of you
Keeping your feet where they are and begin to lean forward by leading with your chest and your eyes (there should be movement at the ankle)
If done correctly, your weight should be shifted so far forward that you have to take a step so that you don’t fall on your face.
Repeat 3-5 times
Take this same forward leaning feeling and apply it to running for the first 5 minutes of your run.
What you are going to notice is that it might feel a little awkward. Every new skill/drill to change your mechanics will do that in the beginning. But over time, you will notice that it will take less energy to move across the pavement/road, your joints will feel better, and you will get a much more effective workout.
So try this out on your next run and let me know how it goes. What did you feel? What were your challenges?
If you have a race in the next couple months and have no idea where to start, book a no sweat intro with a coach today. Our knowledgeable coaches can help create a step by step plan to help you run your race quickly and without pain. You can book through this link.
If you have no interest in running, that is perfectly ok! If you are looking to make a change but want to wait until the fall, we will be starting the “Couch to Fitness Program” taking place on Wednesdays at 8pm and Saturdays at 7:45am for 6 weeks starting September 4th. This program is for people returning from injuries, new to fitness, or have also just taken a hiatus from the gym. Interested in learning more? Reply “I’m in” to this email. We are here for you!
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