Running Form....I Run, Because...

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You mean you don't just throw on shoes and run? While some of you might have perfect form, others of you are wondering what it's supposed to feel like, and if you look like a "real runner". A question you are sure everyone is asking, especially all of those cars that pass you while you are out pounding the pavement. Admit it, you secretly critique the runners you see while in your car right?? 

WHAT IS PERFECT RUNNING FORM???

Let's start at the top......

HEAD: How you hold your head is key to overall posture, which determines how efficiently you run. Let your forward gaze be your guide. Let your eyes look ahead of you naturally. Try not to look at your feet, instead check out the horizon. This will straighten your neck and back, and bring them into alignment. Pull your chin back and in, don't get stuck with your chin sticking out forward.  

SHOULDERS: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run (which most of us do), don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

ARMS: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works along with your leg stride to drive you forward. Keep your hands in an loose, unclenched fist, with your fingers lightly touching your palms. I imagine carrying a fragile flower in each each hand without crushing it. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.  This release feels so good when you start to feel the tension build up.

TORSO: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

HIPS: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

LEGS/STRIDE:  While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

ANKLES/FEET:  To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

I Run, Because.......

All of the talk about running gets me thinking of why I run in the first place. I remember the first time I ran for "fun", it wasn't really all that enjoyable. But what kept me tying up my laces over and over again was the incredible feeling I had after the run was over. I had NO IDEA there was such thing as a runner's high. 

Since the realization that I really enjoy running, I have run for many different reasons. At first, I ran so I could see how fast I could run with out dying. Then it turned into a distance thing. My friend dear friend Katie DeJong nudged me to sign up for my 1st half marathon. I found out there that I could hang a little longer before wanting to pass out and die. What next? A marathon!! As scary a thought that was for me to entertain running 26.2 miles, I was excited and up for the challenge. A lofty goal of mine was to qualify for Boston. I will never forget reaching that goal, crossing the finish line of my first marathon, and every one after that. There is some crazy thing about the whole marathon training and racing that keeps me coming back for more.  

So again, why is it that I run you ask? Maybe one day it would be because I enjoyed a few too many sugar cookies or cinnamon bears. Then again maybe I am in need of "me" time. No other place than out on the road or trail to sort out your thoughts, add some clarity to your day. It's refreshing to come back home and it's almost as if my brain is nice and clean, and my face has nothing on but a smile. My heart and lungs just helped that head of mine to settle in and be present for whatever the rest of my day requires.  That is one of the main reasons why I run. To let go of what I need to, so I can be there for my husband and my children. 

Let me finish with a few fun ones...More reasons why I run....And then I want to hear yours.

I like dessert, I like food, I LOVE new shoes, I see amazing places when I run on vacations, my husband has taken me to Boston these past few years in April,  I get to run my first NY marathon this year, duh...new workout clothes, PR's, I want to be a healthy example to my children, I love the runner's high, I love to run with my friends, I enjoy meeting new running friends and talking about what runners talk about...the good the bad and the ugly:) My life changed for the better when I became a runner.

Now that you have heard just a few of my favorite things about running...

Why do you run, walk, ride, swim, dance, lift, box, crossfit, train, sweat?

What/who motivates you to do what you love to do?? What makes you come back for more?