Training longer, harder and more frequently are what runners typically do to increase their speed and strength. You can supplement before and after a run and implement strategies to aid recovery, but what about while you are running. Are you conscious of what you are doing while you are running or are you trying to get from point A to point B as fast as you can, no matter what it takes? If there was a way to train smarter and not harder but still develop stronger muscles and improve your performance as a result, you would probably be interested right? Well there is a way and I’m going to tell you how.
The first thing that you need to focus on is body position. Many new runners start slow, and by doing so they run vertically in an upright position rather than with forward lean. A forward lean is beneficial because running is really just a controlled fall. As your body position falls forward your leg extends to bring your feet (base of support) under your center of mass. By utilizing a forward lean you will let your body weight work in your favour to reduce energy expenditure and overall fatigue.
Once you have mastered a slight forward lean, it’s time to focus on step number two which is stride length. Typically new runners have long strides that can be a burden on the body. Not only is it more taxing on your energy systems, it forces you to hit the ground with the heel of your foot. Hitting the ground with your heel sends a jarring force of up to three times your body weight, up your leg, and into your spine where the impact force is dissipated. Shortening your stride will not only decrease the jarring force and help prevent injury, it will help develop the final piece of the puzzle in your perfect run posture.
Now that you are comfortable with the first two changes the final area is foot strike. As mentioned in the previous paragraph striking the ground with your heel sends a bone rattling force through your body. Since you have shortened your stride length you have the first step down, the second is striking the ground with your midfoot. Your midfoot is just behind the ball of your foot. By landing on your midfoot, the force is not jarring and the majority of it is absorbed through the muscles rather than through bones and joints. A side effect of midfoot running is strength development of your quadriceps and calf muscles. An easy way to test if you are doing this is by doing a sound test. Run on a treadmill and if you are striking with your midfoot it will be much quieter than when you used to strike with your heel.
Just like posture in your daily life, running posture is important for your body to perform at its peak and to maintain healthy function which thereby limits aches and pain. Changing your body’s structure is hard work while sitting or standing and it is just as hard while running. This process takes time and effort, so be patient and slowly develop your optimal running posture and reap the benefits!
Have fun and stay healthy,
Dr. Adam Markew, DC
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