So, in the last post I discussed why it's important to move properly and how you can't really expect to train at full bore unless you do. Without functional, basic human movement patterns as your foundation, you will be running and training on dysfunctional movement patterns. That doesn't sound good, but what does that mean exactly?
First, You Need To Move Well - Pt. 1
A new client came in the other day and was interested in running better. But when we talked it became clear that before we could help him run better, he had to regain “running eligibility”. He was constantly caught in an injury cycle and was desperate for a solution. He was frustrated that, just as his fitness was close to an all-time high, knee pain threatened his every stride. Hold on. Running eligibility? Huh?
Yup, you gotta earn the right to run.
But we're Born To Run!
Yeah, you WERE. But you aren't anymore. Thanks to that desk job. Thanks to that car. Thanks to that special occasion meal every couple of days.
The bottom line is that you've likely lost your basic ability to move PROPERLY. When you try to run, you are equally likely to be running on one compensatory movement after another. How do you think that's going to play out?
Well, if you run at the typically recommended 180 strides per minute, you're going to accumulate a lot of strides → impact → tissue stress.
In fact, here's a formula that reliably predicts injury risk:
Injury = [Number of Repetitions X Force] / [Range of Motion Amplitude X Relaxation]
Basically, in running, we have a lot of repetitions and a lot of force (2.4-2.6 times bodyweight). At the same time, we have very little range of motion and, since everyone wants to train for a marathon these days, very little relaxation!
So the formula predicts that we are playing with fire by choosing to run. Crap.
But wait... “I love to run and I'm not gonna stop!”
So, ok, I finally have some good news. You don't have to stop running. You just have to understand one basic fact.
Your ability to move properly makes it possible to train for running.
Remember how the ball coach used to preach fundamentals, fundamentals, fundamentals? Well, we need to have basic human movement fundamentals down pat before we, uh, train for a marathon!
I educated my new client about movement, took him through the Functional Movement Screen (FMS) process and identified his weakest link. We were now on the road to recovery. Turns out he needed help re-learning hip separation. I gave him drills that improved his hip mobility within a few minutes.
He must practice these simple, proven movement drills in the morning, before running, and at night. This is what it will take to make lasting improvement in his movement quality. In fact, one of them is soooo simple: breathing properly. More on this later...
In the next installment, we'll discuss why focusing on mobility before stability is critical when reprogramming movement habits.
Core Confusion
At the conclusion of the weekly Lululemon Run Club run I lead everyone through a brief series of simple core exercises. I'm pretty sure most of you know that training your core is important, but I just want you to know WHY you're doing it and WHAT the "core" actually is. Let's focus on what the core actually is. I recently read a great post on visualizing the core and the author likened the core to a balloon. You can read the post here. The take home point is that just like a balloon, your core is more complex than a 6-pack, low back, and obliques. You aren't a series of parts. What you do to one part of your core will affect what happens to another part.
Press into a balloon and the rest of the balloon expands. Hollow out the front of your abdomen and the lower back starts to bulge outward and/or your diaphragm can't function properly...
So, since you aren't a series of parts, it's time to start training that way. This means choosing exercises that train your core in the same way that you rely on your core during movement. And since we run, I'd like to pose a question:
When, during the running movement pattern, do we round our spine and 'crunch'? I mean, besides running to the sink to hurl or something, you shouldn't be running while looking like a hunchback!
So no more crunches, K?
Now we use exercises that challenge us to PREVENT spinal movement.
In other words, we want to choose appropriate plank exercises that challenge us to maintain a neutral spine position -despite gravity trying its best to pull us out of that position. Don't be tempted to try a more intense version of an exercise unless you OWN the beginner version. Can you keep your head/shoulders/tailbone in alignment? Or are you sagging at the low back? Has your head begun to sink?
A strong core means you can transfer power from your arms to your legs efficiently. Jog in place. Now pump your arms really fast. What happens? Yep, your legs move faster. They have no choice because you are not a series of parts. Everything is connected and if your core is strong then you'll use less energy to run the same pace. Cool, huh?
And hopefully in the final 100m of your next race, you'll be the one who is maintaining form all the way to the finish, pumping those arms furiously and transferring all of that power to your legs.
You won't be injured due to form breakdown and you'll pass that annoying guy that was threatening to take your glory for the last 1/2 mile.
Although, I gotta give it to the girl in the video. Never Give Up!
Form Matters
Rough stretch of weather, huh? I slogged through two tough workouts on the treadmill for the first time in a year and intervals seem to be the ONLY way to go for me. Some people enjoy just zoning out on the mill, which is great, but I prefer to take my easy/steady state runs outside ;)
Here's another tip that makes use of the treadmill while promoting good running form. Use this as a warm-up during your next session.
- Start jogging IN PLACE @ while the treadmill is preparing to start. Count your right foot and make sure it lands 15 times in 10 seconds. Check again to be sure. Most people will tend to bounce slowly from foot to foot when jogging in place. Don't do this!
- Maintain that exact same sensation in your feet/body as the treadmill roars to a speed of ... 1 mph.
- Run at 1 mph for 1 minute. Check your stride rate. Give your dreadmilling neighbor a thumbs up. “One mph is where it's at, baby!”
- If you can maintain that stride rate (15 steps every 10sec), then increase the speed to 2 mph.
- Run at 2 mph for 1 minute. Still have that light-on-the-feet sensation?
- Continue to increase the speed 1 mph every minute until you can no longer maintain that original sensation of being upright/tall, light on your feet, quick stride rate, etc.
Concentrate on maintaining the original feeling (especially in the feet) you had while jogging in place. Do not let your mind drift to the negativity spewing out of the cable news channels or the latest celebrity gossip.
It is crucial that you are mindful of your body during this warm-up drill. We are trying to establish a new pattern of movement. It's gonna require a little work!
If you try it, let me know how it goes. How fast could you go before you reverted to your old running technique?
Did you feel like you were running differently than before?
Did you like it better or worse?
Did it feel awkward?