The Benefits of Optimism

I can't tell you how many times I have heard non-runner friends tell me: "I can't run because, my knees always hurt" or "I always get shin's splint when I run" or "my feet always hurt when I run", or this or that hurts.  These complaints come after trying to run for the first time or after several years of not running. These "future runners" give up after only the first run because of their pain. From their perspective, the fact that their legs or body experiences pain when they run means that they can't.  This is far from the truth. Their are several factors that need to be considered when starting any kind of running program. Pain or muscle soreness is one of them. You put a lot of stress on your body as part of the building up phase. Muscle tissue breaks down during a run and new stronger muscle fibers build up during the recovery phase. Soreness after a run is part of the muscle breakdown/buildup phase. Running form also has quite a bit to do with staying injury free. 

Sometimes we tend to underestimate the importance of proper running form when running. As a triathlete, why are we always working to improve our fit and aerodynamic form on the bike - is it to try to become a more efficient cyclist? Why are we always working to improve our swim stroke technique in the pool - is it to become a more efficient swimmer and avoid wasted energy? But, when it comes to running, we slap on our running shoes and we go out the door for a run.  Fast or slow - it's always the same old running form.

Proper running form is just as important as an efficient swim stroke technique, or proper form on the bike or even a perfect golf swing. Don't underestimate what good running form can do for you on your run. Below are just a few basics on proper running form.  Just like breathing on your left side when swimming may feel awkward or maybe keeping your head down and your eye on the ball on your golf swing, some of these running techniques may feel awkward to you. But practicing the basics will eventually become part of your normal running style and lead to a more efficient runner and injury free running.  Becoming a more efficient runner means you can run longer so the wall doesnt' come at mile 20 it comes at 26.2 miles.

Proper Running Form

• Hold your head still and keep your face relaxed
• Look at the ground, about 15-20 yards ahead of you
• Don't make a tight fist with your hands. Keep your hands in a very loose relaxed fist.
  
• Keep your elbows loosely bent approx 90 degrees -- your hands should be about waist-high
• Keep your arm swing going straight forward & back -- don't let your arms come across your body
  
• On longer distances, your arm swing should be about 12 inches
• Your stride turnover ratest for long distance runs. Optimum 180-200 strides per minute.
• Breathing pattern should be inhaling on two strides and exhaling on two strides.
• Your feet should strike the ground on the outside middle (not the heel), and your weight should then immediately roll forward toward your toes.
• Try to keep your abs slightly tightened but relaxed. Sticking your stomach out puts excess stress on your back.

These techniques will require some time to get used to.

Think positive and think fast times.