I want to share some advice on proper running mechanics to avoid overuse injuries such as ITB syndrome, shin splints and plantar fasciitis.
Let’s start from the ground up!
Feet – Everyone’s foot strike is different, but the main thing you want to avoid is hitting the ground with your heel or running on your toes. A good mid foot strike under your center of gravity will help prepare for the push-off phase.
Knees/Shins – Your knee should be in line with your midfoot and the shin vertical during foot strike. This cannot occur if your stride is too big.
Hips/Torso/CORE – Your torso is slightly in front of your hips however, the weight of your torso should shift over your weight bearing side. This will maximize the energy during mid stride. Maintain a lengthened torso keeping the spine tall. Strong core muscles help with balance, breathing efficiency and posture.
Arms – Keep your arms close to your side maintaining approximately 90 degrees at your elbows. Your hands move toward the eyes on the up swing (but not crossing the body’s midline) and toward the hip on the downswing. Keep hands relaxed with thumbs up. If you clench your hands, your shoulders and neck muscles will automatically contract.
Shoulders – Shoulders stay relaxed and pulled back directly under the ears. If the shoulders are rounded too far forward, the chest will not expand fully which can lead to shallow breathing.
Head- Your head is upright with forward gaze towards the horizon. Chin stays level with the ground and ears in line with the shoulders.
Finally, BREATHE. Find your rhythm of inhales and exhales breathing through your belly to maximize oxygen uptake.
Post Run Tips:
Roll it out and stretch!! 10-15 minutes of stretching is important in maintaining flexibility of muscles, maximizing symmetry of gait and preventing injuries.
There are several multi valid studies out there that demonstrate self rolling (using foam roller, massage stick or therapy ball) shows significant lengthening of muscles.
If you are looking for a foam roller, massage stick and therapy ball, the attached kit contains all three!
