Tag: proper running form

Simple Cues To Help You Optimize Your Running Form To Run Faster and Help Avoid Injury

Posted on by Brian Hand

 

Hello Runnerrunning form image 2s,

In the last blog, I discussed the key aspects of optimal running form, especially in relation to body position, feet, arm swing, hip extension, and rhythm or cadence. In this post, I will share simple cues that you can use in order to help improve your running form in these areas. It is best to focus on only one or two of these at a time, for a few weeks, until they start becoming automatic, and then you can move on to another cue. Also, I recommend focusing on this cue for 10-20 seconds every 5-10 minutes, otherwise you will most likely be mentally exhausted at the end of your run, especially a long run! Another possibility is to focus on a cue while you are performing strides. If you are not familiar with strides click here to learn what they are and how they are beneficial.

So, here are a few cues to help you optimize your running form:

  • “Run tall”
    • Helps you engage your core, thus improving running posture, and also helps with hip extension, so that you can generate more power during your stride
  • “Imagine someone in front of you grabbing you by your shirt and lifting you up at the chest”
    • Similar to “Run tall” in that it forces you to engage the core
    • I like this cue better because it can also help with forward lean and helps prevent overstriding
  • “Extend the hips”
    • Focus on extending the hips when the knee is at its highest point until impact with the ground
    • Increases power, and thus speed, as the glutes are activated, and will create a recoil or rebound force with the ground, thus generating passive energy to propel you forward– hip extension, increases power of stride and thus speed
  • “Watch the horizon and try to limit it to a slight bounce”
    • Helps you create the right angle to propel yourself forward, so you are not moving too vertical or too horizontal
    • Helps you avoid contacting the ground too long and being too bouncy (up-and-down) with your stride
  • “Hip-to-Nip”
    • Stimulates arm swing, which facilitates coordination between the arm and opposite leg
    • Helps improve cadence and thus, running speed
  • “Think of knees as headlights that you shine straight ahead”
    • Helps engage and open hips to minimize risk of several common injuries including plantar fasciitis, IT band syndrome, patellofemoral syndrome (knee pain), which results from inward collapse of hips, knees, and ankles
  • “Put your foot down underneath you”
    • Helps prevents overstriding
  • “Leave the ankle/foot alone”
    • Helps minimize the loss of energy caused when activating the muscles of the lower leg and hamstrings
    • Activating these muscles can increase risk of injury
  • “Lean from the ankles”
    • Helps facilitate appropriate forward lean, which can improve speed

The key is to make gradual changes and to prepare for alterations in form by conditioning the body, which will be discussed in future posts.

I offer running evaluations to assess running form and can help you identify the cues that would be most beneficial to improve your running form.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

References

Cindy Kuzma. “Hips”. Sports Medicine Clinic, Boulder, CO, February 2015.

Road Runners Club of America Certification boulder, CO, May 2013.

Steve Magness. Science of Running. Origin Press, 2014.

 

Keys To Optimal Running Form

Posted on by Brian Hand

running form image

Hello Runners,

When I see other runners, I can’t help but notice their running form. In my head I will say things like, “They should relax their shoulders”, “They should swing their arms”, “They should use their hips more, so they get knee lift and aren’t shuffling their feet.”

Running form is critical to optimize your running performance and help minimize the risk of injury. This article is the first of a series of articles related to running form and how to improve it.

So how should you run? I’ve listened to and read advice from different running coaches, exercise physiologists, and biomechansists. I’ve implemented these recommendations myself, and I wanted to share with you what I have found to be the most important aspects of efficient running form.

Here are the key aspects to running form:

  • Body position
    • Your body should be upright, thus requiring you to engage the core muscles. You should think of “running tall.” To help increase your speed you should have a slight forward lean from the ankles. It is important that this lean not come from the waist.
    • Your head, face, shoulders, and arms should be relaxed.
    • You should look ahead on the horizon with you chin slightly tipped down
  • Feet
    • As soon as your knee comes forward put your foot down underneath you. You should land slightly on the outer portion of the foot and ideally land on your midfoot, close to the center of your body.
    • As you land, the ankle should be in the neutral position, not in a flexed or extended (pointed toes) position.
    • Allow the heel to settle on the ground.
    • Push the big toe down allowing it to act as a locking mechanism before the foot leaves the ground, ensuring the foot acts as one entire unit. Do not try to get any extra propulsion by pushing off with the toes consciously. Instead, forward propulsion should come from hip extension (see below), and the foot should just be along for the ride.
    • Allow the foot to come up off the ground on its own, don’t actively contract the calves or hamstrings to pull the foot up towards the buttocks.
  • Arm swing
    • The arms and legs should work together in a coordinated fashion. When the left leg is forward, the right arm should be forward and vice versa. When the arm stops moving forward and is about to reverse direction, the opposite leg should reach its maximum backward movement before switching directions and coming forward, the opposite leg and hip should be at their maximum extension backwards
    • Your shoulders should be relaxed. Your arms should be bent at the elbow to form an angle of slightly less than 90 degrees between your forearm and upper arm. Have your hands lightly cupped like you were holding a fragile object that you didn’t want to drop, but that you didn’t want to crush.
    • The arm swing occurs from the shoulders, so that the shoulders don’t turn or sway. It is a simple pendulum-like forward and backward motion without crossing of the arms in front of the body.
    • Swing the arms so that the hands brush the top of the hips on the backswing and then swing them forward to the nipple line or slightly above.
  • Hip extension
    • Your power comes from extending the hips. Think of the hips as pistons that move up and down.
    • Focus on extending the hip and then leave it alone until you would extend it again. Do not actively contract the hip and/or hamstrings to bring the foot up behind you. This is a waste of energy. Allow the elastic energy you generated by extending the hip and impacting the ground automatically bring the foot up and forward.
    • Once the hip is extended, the recovery phase starts. The recovery cycle of the leg will happen automatically. The lower leg will lift off the ground and fold so that it comes close to your buttocks then pass under your hips with the knee leading. Once the knee has led through, the lower leg will unfold and it is then runner’s job to put it down underneath them. Ideal landing is close to the center of your body and directly underneath the knee. Don’t try to actively move the leg through the recovery phase, this is a waste of energy and slows the recovery phase cycle.
    • How close the lower leg comes to the buttocks depends on the amount of hip extension. Ideally, the closer the leg comes to the buttocks the better because the leg will cycle through the recovery phase faster.
  • Rhythm
    • Control your rhythm (or cadence) and speed through arm swing and hip extension.
    • Your cadence should be between 160-200 steps per minute.
    • Breathing rhythmically

In the next post, I will discuss cues you can use to make any needed changes to your running mechanics.

Please let me know if you have any questions, or if I can help in any way.

I do offer running evaluations to assess running form. Please let me know if you are interested or would like more information.

Your friend and coach,

Brian

 

References

Adam St. Pierre. Running Mechanics presented at USA Triathlon Certification Training, 2015.

Ben Greenfield. Beyond Training. Victory Belt Publishing, Inc. 2014.

Jack Daniels Daniels’ Running Formula Second Edition. Human Kinetics, Champaign, IL, 2005.

Jay Dicharry. Anatomy of Running.

Road Runners Club of America Coaching Certification Course

Steve Magness. The Science of Running. Origin Press, 2014.

USAT Training DVD Series. The Run with Bobbie McGee.

Is It Okay To Run With My Water Bottle or Phone in My Hand While I Run?: The Importance of Symmetry and Balance on Injury Prevention and Running Performance

Posted on by Brian Hand

“It is the harmony of the diverse parts, their symmetry, their happy balance; in a word it is all that introduces order, all that gives unity, that permits us to see clearly and to comprehend at once both the ensemble and the details.” – Henri Poincare

Today was my first day of marathon-specific training for the Montana Marathon in September, with my goal to break 3 hours. I ran ~6 miles and during this run (after ~12 minutes of running at an easy pace), I performed 40-60-second work bouts at ~5k pace or slightly faster and recovered with a slow jog for ~90 seconds between work bouts. After these work bouts, I ran for ~15 minutes at easy pace, and then performed 4 10-second hill sprints with a walk recovery between hill sprints, and then ran for ~10 minutes at an easy pace.

Immediately after my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Pushups on a stability ball (10 repetitions)
  • Monster walks side-to-side and forward and backward (15 repetitions on each side and in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~45 seconds)
  • Side planks (~40 seconds)
  • Supine planks (~30 seconds)
  • Glute bridge hip lifts (10 repetitions + hold for 30 seconds after last repetition)
  • Quadrupeds (15 repetitions on each side)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)

After performing these exercises, I performed foam and lacrosse/softball rolling on muscles that are commonly tight for me.

During this run, I focused on running form and thought about the importance of symmetry when running. This reminded me of a recent session I had with a runner I coach.

To help minimize the risk of injury and optimize running performance, it is important to be as symmetrical with running form as possible. There are several aspects factors which can contribute to lack of symmetry which runners can control. This includes arm swing, muscle imbalances/weaknesses, and flexibility issues. Lack of symmetry can increase the risk of certain injuries such as IT band syndrome, as well as other common injuries that occur at the ankle, knee, and hip joint.

You should be incorporating arm swing, if you aren’t already, and the range of motion for arm swing should be from the top of the hips to the nipple line (“hip-to-nip”). Both arms should swing through this same range. This can be an issue for those who are holding an object in one hand, such as a water bottle or phone. Therefore, you should not hold an object in one hand and instead, use a fuel belt or some other holder for water, phones, fuel, keys, etc.

Drill for Symmetric Arm Swing

To help be symmetrical with arm swing, I recommend the following drill. You can perform this at any time, although I feel the best time to perform this drill is during your dynamic warmup. Here is the drill:

  • Stand in front of a full length mirror
  • Bend at the elbow so there is slightly less than a 90 degree angle formed by the forearm and upper arm
  • Alternate swinging your arms from “hip-to-nip” at a vigorous pace
  • Continue for 30-60 seconds
  • Your hands should be lightly cupped with thumb gently resting on the index finger
  • Be sure that neither hand crosses the midline of the body

If you haven’t done so already, I recommend that you have your running form and your muscular strength and range of motion assessed at the ankle, knee, hip, shoulder joints for any muscle imbalances/weaknesses and flexibility issues that can lead to a lack of symmetry.

Muscle weaknesses/imbalances can also negatively affect symmetry while you run. It is common for runners to be stronger (dominant) on one side; often the right side. Therefore, it is important to perform strengthening and mobility exercises to address any muscle imbalances/weaknesses that can cause a lack of symmetry. The exercises you perform should include unilateral exercises, which would be performed by one side of the body. One great unilateral exercise that I recommend all runners perform, especially early on in their training, is clamshells.

Clamshells

  • Lie on your side with your torso and pelvis both perpendicular to the ground
  • Straighten the spine
  • Slowly lift the belly up off the floor to create a stable core position
  • Squeeze your glutes tight like you have a quarter stuck between your butt cheeks
  • With your feet resting on each other, lift only the knee up until it’s level with the hip
  • Lower the knee down keeping the glute contracted the entire time
  • Start by performing 8-10 repetitions on each side, and over time gradually increase the number of repetitions until you can perform 20 on each side with proper form

If you haven’t already done so, go to the welcome page on Denver Running Coach (www.denverrunningcoach) to receive videos on strengthening exercises, including clamshells, as well as ways to improve flexibility and mobility for any muscles that are tight and have limited range of motion.

Although perfect symmetry is most likely impossible to attain, we should strive to be as symmetric as we can while we run. This will help make us a more efficient, and thus faster runner, while helping us minimize the risk of injury.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

Marathon Training 2019 Day 24: To Lean or Not To Lean, Goldilocks Got It Right

Posted on by Brian Hand

February 7 2019 too cold for a run! small version“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller

Brrr! With temperatures in the single digits this morning, Sam and I decided not to do our weekly run/hike. Instead, I walked my dog for about 30 minutes. Then I did the following stability, mobility, and strengthening exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Quadrupeds (15 repetitions on each side)
  • Double leg hip bridges (10 repetitions)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

After performing these exercises, I rolled my plantar fascia with a softball and did self-massage for the plantar fascia and calves.

Recommendation: Afterwards, I was thinking about the subject of today’s post and decided to give another tip related to running form. For some of your runs, I recommend focusing on leaning slightly forward from the ankles. As with the other tips I have given, I recommend focusing on this for about 20-30 seconds each mile.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This program also includes exercises to strengthen the core to help you maintain proper alignment with a slight forward lean.

Tip of the Day: There is benefit to having a slight forward lean when you run. One important benefit is that you take advantage of gravity to help pull you forward, thus conserving energy. A slight forward lean is an important aspect of Chi running. The lean needs to be from the ankles, not from the waist, hips, or somewhere else. With this slight forward lean your feet, hips, shoulders, and head should all be in alignment. If you are leaning from the hips and/or waist you will most likely be leaning too much and feel this in your lower back. You may also feel strain in the front of your knee. On the other hand, too little lean or leaning back can result in straining the shins, hamstrings, quadriceps, and calves. Therefore, in between is the best case, so you don’t feel strain and take advantage of gravity.

A drill that you can use to practice finding the proper amount of lean is rocking back and forth on your feet, and leaning just to the point of falling forward. Keep in mind that the lean will be slight.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian

Marathon Training 2019 Day 23: Keep Hips Open When Running to Help Avoid Injury

Posted on by Brian Hand

“Failure will never overtake me if my determination to succeed is strong enough.” – Og Mandino

This morning’s run was chilly and foggy. I ran ~42 minutes. At various points during my run I focused on controlling with the hips and glutes to keep the hips and pelvis area open.  More on this in the Tip of the Day. After my run I did the following exercises:

  • Leg swings forward and back with both straight and bent leg (10 repetitions of each for each leg)
  • Leg swings side-to-side with both straight and bent leg (10 repetitions of each for each leg)
  • Single-leg stand (~30 seconds for each leg)
  • Pushups (10 repetitions)
  • Monster walks side-to-side and forward and back (done with resistance band, 10 repetitions for each direction)
  • Prone planks (~40 seconds)
  • Side planks (~25 seconds)
  • Supine planks (~20 seconds)
  • Clamshells (20 repetitions on each side)
  • Y, T, I, and W (10 repetitions for each position)
  • Double leg hip bridges (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Toe yoga (10 repetitions times for each foot)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balance (~30 seconds for each leg)

Then, I spent ~10 minutes with static stretching for the hamstrings and calves, and lacrosse ball rolling on the plantar fascia.

Recommendations: At various points during your run focus on engaging the outer hips and glutes to keep your hips open. Try to do this for 20-30 seconds each mile. Over time you will automatically engage these muscles and have your hips open when you run.

If you haven’t done so, I recommend opting in on the Welcome Page to receive a fitness training program, which includes workouts similar to what I have been doing. This includes exercises to strengthen the glutes and outer hips to help you keep your hips open when you run.

Tip of the Day: One of the major causes of injuries in runners is not properly controlling movement while running, especially movement to the side when one foot is on the ground. Therefore, it can be extremely beneficial to focus more on controlling and minimizing movement with the outer hips and glutes to prevent the inward collapsing of the hips, knees, and ankles. For 20-30 seconds each mile, focus on keeping the hips open by using the outer hips and glute muscles. One of my physical therapists used to instruct me to focus on “wrapping the glutes around to the back”. That cue certainly works for me and hopefully it will work for you as well.

Please let me know if you have any questions, or if I can be of help in any way.

Be your best self today.

Your friend and coach,

Brian