Running is one of the most versatile ways to stay in shape. Get on the right track with the latest running techniques and trends.
From long distance road warriors to weekend sand joggers, running provides millions of people with inexpensive and highly effective exercise. However, while some people love it, others loathe it, claiming it causes injuries and is too hard and boring. If your run is lacking in fun and running out of steam, the correct preparation and technique may be just the thing to get you back on track.
Technique
Proper technique can help minimise injuries and make running seem a little more effortless. While some people go as far as a full biomechanical analysis in a sports science lab to improve form, there are characteristics of a good runner that remain fairly constant from person to person and are accessible to the average jogger. Just a few of these include:
• Run tall and avoid hunching over
• Run soft and light to minimise vertical bounce or pounding with the feet, which should land in the direction you are moving rather than at angles to the side
• To counterbalance each other, the shoulders and hips should twist only slightly in opposite directions by keeping core muscles active
• Arms should be bent at about 90 degrees, swinging close to the body but not across it.
‘Lean running’ has become very popular. Some of its features include use of a forward lean to allow gravity to pull you along and landing on the mid or forefoot under the body, rather than on the heel out in front. Styles such as Chi Running and Pose Tech are two examples of this from the United States, both using variations of the method.
Certain physiotherapists and podiatrists can technically analyse and improve your run, as can tertiary qualified exercise professionals. Local running clubs often have suitably trained coaches for more practical help.
Corrective exercise
Body maintenance and improvement of its mechanics have become major elements of health, fitness and running. Like cars, our bodies require parts to work as they were designed to and need regular upkeep – joints aligned correctly and muscles balanced in strength and flexibility. If not, performance is impeded and, just like a car, the body can break down through injury. Corrective exercise rectifies this by spotting movement quirks and imbalances, then restoring healthy function of the muscles involved.
Shin splints demonstrate why corrective exercise is important for runners. This sharp pain in the lower leg is actually not the shinbone but one of the muscles along it becoming aggravated. Shin splints can be caused by one of the gluteal (butt) muscles not doing its job or tight calf muscles limiting normal ankle movement.
A corrective exercise program designed by a physio-therapist or qualified exercise professional can identify these causes and help prevent a return of the problem.
Art of running
One recent evolution of running is le parkour. Also called free running, it is a blend of running with gymnastics, rock climbing, even break-dancing. Its essence is efficient movement. Parkour removes the ‘get from A to B’ mentality and weaves artistry into the fabric of running, connecting the athlete with their surroundings – the architecture of the body meets the architecture of the streets, buildings and environment. For many of us parkour is not really practical (it’s high impact), but by adopting its attitude and keeping in mind a stronger sensory relationship with surroundings, running can be made infinitely more interesting.
A barrier to running being seen as an enjoyable mix of leisure and exercise can be competitiveness. Many people suffer from negative childhood sport experiences, associating it with competition and pressure to meet standards. (No doubt still trapped in the memories of those torturous school cross-country runs!) The perception that stopping to walk when exhausted is weak and falls short of some benchmark needed to achieve fitness is a classic example of this. Running with walk intervals is actually a highly effective means of burning calories – it’s a natural reaction and helps reduce injuries. Running doesn’t always have to be a race.
Gadgets
If you’re less into art and more into technology and numbers, there are plenty of options to fuel your running fire. Heart rate monitors to accurately gauge intensity have been around for years, and those with a cadence (rate of steps) measure have also become popular as they allow you to observe your pace. GPS watches such as the Garmin Forerunner are the real hot ticket, allowing a mapped view of where you are, have been and are going – distance, speed, heart rate and other figures all available in one wristwatch.
Then there’s the online world, with websites such as the Nike running club, complete with USB wristbands, as well as iPod shoe software which provides constant workout data and allows you to listen to your favourite power songs.
Ultimately it is true that some people’s injuries and health conditions make running unsuitable for them. However, if minor problems and motivation are your only issue, finding a combination of running type, location, technique, attitude and equipment that suits your individual needs will help make it a permanent part of your exercise lifestyle. bella
