broadway @ yew chiropractic

Running Series (Part 2)

Running is the most natural form of exercise known to us. It is simple: almost anyone can pull on a good pair of shoes and go for a run any time they feel like it. Yet running has the capacity to cause a variety of injuries, as noted in Part I of this series.

Part of the reason for this is that most of us run just the same way we did as kids; no consideration of good form or technique, we just "go for it". Unfortunately as we age we become heavier, less flexible, and we tend to become "heel runners" thereby pounding our ankles, knees, hips, and pelvic joints with multiples of our own body weight upon each stride. Almost inevitably injuries crop up in the same way as if you drove your car with no suspension; eventually it would shake itself to pieces.

If you are constantly battling running injuries, if you find that it takes you longer to recover from your long runs, if you are expending more effort and getting slower, you may wish to consider changing your running technique. It isn't as hard as it sounds.

The single most important aspect of good running form is posture. Establishing good posture will allow you to lean forward, engage your body core (abdominal) muscles, move your feet up and down, and feel as though gravity is pulling you forward. Note that you don't propel yourself with the strength of your legs. You run with your legs relaxed, effortlessly gliding forward not bouncing up and down. Effectively you are falling forward but moving your feet so that you don't fall down.

Imagine looking at yourself from the side. There should be an imaginary line passing through your ear, shoulder, hip, and ankle. Engage your abdominal muscles and feel the front of your pelvis (pubic bone) tilt up. Tuck in your chin a little bit, you should be able to glance down and see the bows of your shoelaces. Lean forward from your ankles while holding this posture. At some point you will tip forward at which time you move your feet to keep from falling down, your feet landing on the flat of the sole, neither the heel nor the toe. When you learn what the "sweet spot" feels like you will experience a sensation much like gravity pulling you forward. While doing this you maintain a constant cadence, or turnover rate, of 85 to 90 strides per minute (each side). You adjust your speed not by running harder or changing cadence but by more forward lean for faster, or less lean for slower. Your body position is your gas pedal.

With a bit of practice this style of running will feel as natural as anything you have done before. Once you have mastered good running form you should experience less injury and more pleasure from smooth, effortless running.

This is a greatly simplified description of a comprehensive program known as Chi Running, available on the internet (we do not have a financial interest in Chi Running). Other running technique instruction is also available; the purpose of this article is to get you to consider changing your running style for the better, to stay fit, to stay healthy, and get more out of life.

For more information please contact info@vancouverbackpain.com