Running Right

"We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."
-Jesse Owens

Running is a natural movement. It's one of the most basic and easiest ways to exercise, and besides a good pair of running sneakers, you don't need anything but the ground. A good, hard run helps to burn calories, improve cardiovascular function, increase your coordination and balance, and it can even be a fantastic stress reliever after a hard day at the office.

The problem is, not many people do it properly with good form and good muscle activation. Case in point: The next time that you go to the gym, take a moment to watch the "Afternoon Crew " sweating it out on the treadmills. Specifically, watch the movements of their legs and hips: I doubt that you'll see anyone producing a full hip extension during their run, where the "power leg" is extended behind the hips at a 45 degree angle, propelling the runner forwards with a stiff core and good thoracic rotation, like this:

Instead, you're more likely to see a very leisurely jog without any power in the stride and a stiff thoracic spine (upper back) while running, like in the example below (matching pink outfit and pink headband optional, of course):


This can be caused by a number of things: shortness or stiffness in the hip flexors, usually from a combination of a sedentary job/lifestyle where sitting is the main activity, weakness in the glutes and hamstrings (the other result of sitting too much), or even from the leisurely pace of most hour-long treadmill marathons itself (where the additional effort of a full stride isn't needed, and is typically avoided).

All of this can add up to what you see above: a lack of hip extension and power during the running stride, which can easily lead to a further weakening of the glutes and hamstrings, which can in-turn eventually lead to a number of back, hip, knee and/or ankle orthopedic issues. In the picture, our pink-armored gym warrior is using knee flexion in compensation for hip extension because she already has weakness in her glutes. You should actually be able to see this by evaluating the muscle bulk in her quads vs. the rather flat looking back of the thigh/hamstrings and glutes.

The road to Hell is paved with good intentions, and Miss Pink Hot-Pants is happily jogging along that road. Running can be a great form of exercise, but poor running is going to end up getting you nowhere fast. When you engage in an activity, whether that's running, weight lifting, sports, etc, make sure that you are actually doing it correctly! Consulting with a qualified coach to evaluate your running form and help you to improve your mechanics can make all of the difference in the world...and your hips, knees and back will thank you for it!

By the way, the black-and-white picture above (the 1st picture) is of Wilma Rudolph. She was diagnosed with Polio at the age of four years old and walked with braces until she was 12. Wilma endured not only the early struggles of her condition, but the daily suffering of segregation in her home state of Tennessee during her youth as well. Despite these obstacles, Wilma persevered and went on to represent her country in the 1956 and 1960 Olympic Games, winning a Bronze medal in '56 and three Gold medals in '60. She was named the winner of the James E. Sullivan award for top amateur athlete in the United States following her miraculous achievements.

Wilma Rudolph has inspired countless female athletes of every color, heritage and condition looking to fulfill a dream and to fight for what they believe in. Running can change your health, but sometimes, in that rare instance, running can also change the world.

Do something special today, everyone.

-Jonathan