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Whether you've participated in races or just watched runners go by while drinking coffee at the cafe, you've seen all sorts of running form. Now that we've discussed a few tips about your lower leg, let's review what happens at the trunk. Here are a few tips:
Lean forward a little. This "leaning" should be the entire trunk and NOT just your back. This forward momentum engages the force of gravity to help propel you forward. If you're leaning too far forward you may be putting undue strain on your back. If you're leaning too far back, you're fighting gravity and are slowing yourself down... which may be due to other reasons such as muscle weakness, injury, etc.
Maintain a level pelvis - no excessive swaying side to side. As much as I hate running on a treadmill, it is good for watching yourself in the mirror to check your form. Excessive lateral sway is unnecessary motion (often due to hip weakness) which ultimately decreases your running efficiency.
Don't excessively curve of your low back (anterior pelvic tilt). Keep your abdominals engaged throughout the run. As fatigue sets in it's easy to forget this aspect of your form, but it's important to keep your abs tight while your run (yes, you have to consciously think about it). This will help keep your pelvis relatively neutral to minimize injury.
IRON PT WOD - 8/30/2012.
Rest. Carbo-loading with the kids (pizza) and cigar time with a good neighbor buddy.
IRON PT WOD - 8/29/2012 9:13 AM - Hill run at the park
6.41 mi; 8'49" pace; 754 calories
Minutes/mile: 9'47", 8'40, 8'02", 8'16", 8'40"8'50"
If I could give you one piece of advice to reduce or even prevent pain, it would be to improve your posture while sitting.I can’t tell you how many times I’ve walked in the house to see my wife sitting on the couch, laptop resting on her knees, neck craned forward, shoulders rounded and eyes looking down. She would work like this for hours and then be baffled as to why her shoulders and neck hurt so much.
TIPS TO IMPROVE POSTURE
Here are the strategies I most commonly recommend to patients:
1. When your mother told you to “sit up straight”, she was right. Think about a string pulling you up so that your ears, shoulders, and hips are aligned. Also squeeze your shoulder blades down and back.
2. Keep your rear, upper back and head all the way back on your seat to help you maintain proper alignment. If you don't have enough lumbar support on your chair, you can purchase a mesh support for just a few dollars.
3. Remember to keep your feet flat on the floor. Crossing your legs or tucking one foot underneath you can place added pressure on your knees and hips.
4. Use a hands-free device when talking on the phone. Just this week, I got one for our front staff . You might be an expert at balancing a phone between your ear and shoulder, but your neck is not impressed.
5. Only work on your computer when you’re sitting at a desk or table. Logitech makes a great stand to keep your screen at eye level (http://amzn.to/yv3aLO)
6. Follow my 20/20 rule - For every 20 minutes you sit, get up and walk around for 20 seconds. Set an alarm on your phone to remind you when it’s time to move about the cabin.
THE CONSEQUENCES OF POOR POSTURE
Maintaining proper posture takes focus and work, but it's well worth it. It helps keep our bodies loose, strong and balanced which can help keep us stay injury free and even improve athletic performance.