How to Run - Lesson #2

The next few lessons we will be working on running most efficiently and saving as much energy as possible while covering the distance. There are a number of ways to “distribute” the energy expended and not wear out and pound on one body part while others are not utilized.


Tip #1 - Chin Back, Everything else forward.
While running forward, be sure to be always looking ahead of you, and not watching the pavement under your feet. By looking forward you will keep your head more upright which will in turn keep your body upright and in good posture. The goal of this technique is to use your hamstrings and glutes on the back of your legs just as effectively as your quadriceps and shins on the front of your legs.

To look forward and pull your chin back, imagine there is a helium balloon attached at the back of your head and pulling it up.  You will want to push out your chest in a very proud posture while keeping your knees forward in front of your chin. Finally, push or tilt your hips forward. Again, pushing these body parts forward will engage your hamstrings and glutes much more and take the pressure off of your quadriceps.

All these techniques are attempts to keep your legs directly under you and not have you bending over while you’re running. By pulling your chin back and pushing forward your chest, hips and knees, you will notice an immediate difference and efficiency in the way your run stride feels. Not only will you run more efficiently, it will help detour running injuries like shin splints and knee pain.

More to come on running your Personal Best.

How to Run - Lesson #1

You’ve completed your first 5K this summer or are training for your first Half Marathon and are interested in how to be more efficient with your running. Will it ever become effortless? To a degree it will, but that just takes time on your feet and practicing techniques while running. I wanted to spend some time on the running biomechanics and give some tips that may save you some energy in the long run (so to speak).

Keep in mind, these tips are for the runner who is planning on distances of a 5K or longer. Running sprints at a track meet or for sport such as football or soccer wold require different techniques and philosophy, but to be an efficient runner for general fitness, there are some drills that you can practice while on your jaunt.

Tip #1 - Run Forward.
While running, one can spend a lot of extra energy by letting their arms and knees sway from side to side. I swear I’ve seen some runners weave so much that they actually complete about 14 miles within their 13.1 mile race. Let your arms move forward and back in a relaxed motion and don’t let your hands cross your midline or belly-button. Let your thumbs point the way you want to go…forward.

At the same time, makes sure that your knees are running forward and not buckling inward with each stride, or pointing outward. Let your knees point you to the direction that you are headed. You will prevent a lot of IT Band issues and knee problems by “keeping your knees running over top of your ankles.”

During your next run, practice these drills for 2 min at a time. Run with your arms staying to your side for 2 minutes and then return to your relaxed run. Then think about your knees running forward to 2 minutes. Practicing these running efficient drills will eventually turn them into habits that will increase your endurance and keep you injury free.

More to come on running your Personal Best.