Tips for Injury Free Running
Contrary to popular belief, running should not hurt
your body. It is the way you run that is doing the damage and causing
pain. Sadly, for many runners, injury becomes a regular inconvenience
and a way of life, something that just has to be dealt with and
endured. Running is a sport that has a competitive aspect to it. When
competition comes before knowledge, the goal changes from minimizing
stress to the body to minimize running time. This is when injuries
begin to surface. However, with a little practice on technique,
injuries are reduced drastically, stress to the body diminishes, and
personal running times can be greatly improved. Remember, speed comes
after form.
Poor running form leads to injury, wears the joints
down at an accelerated rate, and puts high levels of stress on the
body. Unfortunately, much of what the vast majority of runners believe
they know about running technique is wrong. So what is good form and
bad form? Bad form can consist of any or all of the following
incorrect techniques, which will lead to pain and injury over time.
- Over striding- This consists of when the legs move to far forward in front of the body, putting heavy stress on the knee joints.
- Poor foot position-
When the feet deviate from a straight line, the joints have to twist
with each step. As they move forward while twisting, unnecessary wear
occurs.
- Poor arm movement patterns- Moving arms
across the entire front of the body not only is a waste of energy, but
unnaturally twists the hips and torso with each stride. It is an
extraordinarily inefficient running style.
- Clinched fists or tense face-
When you clench your fists and tighten your face, you create tension
through the upper body. This causes arm movements and torso position
to change, leads to neck and upper back pain and will wear out the
runner much faster.
- Torso bent to far forward or backward- When
bent to far forward, the air is constricted to the lungs and the impact
the body receives from being out of alignment increases. When bent to
far back, pressure increases on the lower back and over striding
usually occurs, stressing the knees.
- Landing on the heel of the foot- Your
feet should not slap loudly as they hit the ground. Good running should
be springy and quiet. Landing on the heel of the foot leads to more
stress than any other running problem. It delivers an immediate shock
to the lower back and can lead to chronic pain and even stress
fractures.
Improving your running form can help you
run quicker, more efficiently, and with less stress on your body. It
helps to reduce the changes of injuries, and allows for a more pleasant
run. Making these small adjustments to your form can literally mean
the difference between an enjoyable complete run and a DNF (Did Not
Finish)
Land on mid-foot- Although heel striking is very
common for recreational runners, it is not the preferable way to run.
Constantly landing on the heels wastes energy and jars the body. It can
lead to significant stress injuries throughout the lower extremities,
and even chronic pain throughout the entire back. It should be noted
that most running shoes are designed for the runner who lands on their
heel. Inevitably these shoes allow a runner with poor form to slide by
and develop bad habits. Be wary of expensive running shoes unless you
take the time to learn how to run!
Use gravity to pull you forward-
Using your legs to push yourself forward will rob you of energy faster
than anything. Try to relax, bend your knees, and lean forward at the
ankles, rather than the waist. As you lean, gravity pulls you forward.
Your feet will begin to come down underneath you, rather than in front
of you. Your foot should never hit the ground in front of your body, as
this puts maximum strain on your knees. Essentially, the runner's
center of gravity should be directly over the foot.
Posture-
Focus on maintaining good posture. Keep your hips, shoulders, and
ankles in a straight line. Good posture builds strong core muscles and
allows the body to move more efficiently, using less energy overall.
Relax your body- Relaxing your leg muscles, in particular, lessens their resistance to forward momentum as you run.
Breathe- Inefficient
breathing forces the body to work harder to meet its oxygen
requirements. Breathe naturally and fully from your diaphragm, instead
of shallow chest breaths.
Forward movement- Forward
movement should not be muscular. It should happen by itself, because
of gravity. When you have the proper form, gravity will carry you
forward, allowing for an enormous reduction in energy output.
Running
can be a sport that is done up until your final days if practiced
correctly. Taking the time to learn about running is no different than
learning golf, football, or any other sport. If you put in the time to
learn, your runs will be fruitful, enjoyable, and your endurance and
stamina will increase over time.
