Running (and Walking) Posture Cues

RUNNING POSTURE

I get this question a lot with my running clients.  "How am I supposed to land and hold my body when I run?" (PS - totally applies to Walking, too!) 

This is a complex discussion, but luckily, there are a few simple things that can start you in the right direction! 

1 - Look UP!  Simple as that.  I bet it's not your normal default, though. So, give yourself time & grace to make the change. Looking up (with your eyes... not by over-extending your neck) will help keep your center of mass from being too far forward. 

2 - Focus on Your EXHALE. So much attention is on the inhale... Where should it go? ... How do I get more? But, the first step to getting more air in is to get all the air OUT first.  Plus, when we hold too much air in, it keeps our front lower ribs flared.  This keeps your center of mass too far forward.  Try it when you're NOT running.  Blow ALL AIR OUT and feel your weight shift back. 

3 - PULL the Ground Underneath You.  This is a mind-trick, but it works! Often, running (and walking) is pictured as pushing the ground away through our toes.  This encourages early toe-off, an upward force (vs forward) and underuse of our big, powerful hamstring & glutes.  Instead, imagine the ground is a "stuck treadmill" or one of those rolling logs and use your WHOLE FOOT to pull the ground underneath you.  This will keep you grounded, activate more of the larger muscle groups and match up your footstrike with your center of mass. 

Want more tips? Lucky you!😊 I've created a FREE Top 10 Tips for Runners document that is sure to be different than tips you've heard in traditional forums! 

Get it Here: Top 10 Tips for Runners

"Set yourself up to run 'til your LAST days, by what you do TOday." 

 💗, Kristen 

Comments

We Are ALL Asymmetrical - Why it Matters

Have you noticed a harder time with your front splits on one side? Or maybe it’s always been a struggle for you to get your turn-out on one side? No matter how much you stretch and strengthen, you will not achieve symmetry without compensation (which leads to injury). Here’s why … Our bodies are NOT symmetrical! Take a look at these images of different systems in our bodies. Notice how NONE of them are exactly the same on the left as the right. Illustration from Anatomy & Physiology, Connexions Website. Photo credit – Khan Viqar blogspot.com http://cnx.org/content/col11496/1.6/ , Jun 19, 2013. The diaphragm inserts, on average, 1 full spinal segment lower on the Right (L3) than on the left (L2). The Diaphragm - Actions - Innervation - TeachMeAnatomy The difference in the diaphragm dome height and attachment sites make every human better at inhaling into our left lungs and better at emptying our right lungs. These underlying asymmetries tha

Those "Tricky" Hamstrings (Part 3)

So far, we have discussed the consequences of OVER STRETCHING and the role of the NERVOUS SYSTEM in treating and preventing hamstring injuries. Now it's time to dive in to the ROTATIONAL component of our hamstrings. We cannot treat the hamstring group in just one plane of motion. Look at the diagram and notice that there are some hamstring muscles that attach to the inside (medial) side of the knee, and others that attach to the outside (lateral) side of the knee. When working together, the medial and lateral hamstrings will act in a coordinated manner to bend the knee and extend the hip. Individually, the medial hamstrings turn the thigh inward (Internal Rotation or IR) and the lateral hamstrings turn the thigh outward (External Rotation or ER). This means that the hamstrings are also a crucial player in side-to-side and rotational movements. On the same lines, the hamstrings will act at the upper attachment at the pelvis. The medial hamstrings will pull the p

SoftWave Therapy - The Latest Technology in Regenerative Medicine

There is a new "secret weapon" hitting the Medical and Performance industries - SoftWave Therapy. It is the latest technology in Regenerative Medicine and has been tested extensively in Europe for the past decade. Recently making it's way into the U.S., SoftWave is quickly taking hold. We have been seeing exciting results with this device in our office over the past months, both immediate and long-term. Read on for a summary of what makes SoftWave so unique and effective! What is SoftWave? Softwave Therapy essentially “tricks” the body into thinking a fresh trauma has occurred. A series of pulses are applied to painful areas, which thin the cell membranes and alert the brain. This kick-starts the natural healing process without actually causing trauma . This response includes releasing RNA, attracting Stem Cells, increasing circulation, modulating inflammation, releasing growth factors involved in tissue regeneration, and forming new blood vessels

PROSPER Performance & Physical Therapy

Search This Blog