By Gena Crenshaw
Stillwater NewsPress
STILLWATER, Okla. —
We are now about five weeks away from the “Remember The 10 Run.” I hope you’re keeping up with your training schedule and staying motivated. This special event is definitely a run to remember.
You may be discovering different methods and postures that work to your advantage while running. There are many different variations in running style and form.
This article explores one of the safer running techniques, which can reduce the impact on your joints. Normal joggers have a ground impact somewhere between three to five times their body weight. By reducing impact you may also reduce the risk for injury.
Here’s how to practice this safe and easy technique. When you pay attention to your form, you may find out you are already practicing this technique.
First, jog slowly allowing your lower body to warm up, and follow your normal warm-up routine. While jogging, slowly keep your hip and leg joints aligned by running with your feet parallel.
After reaching a comfortable pace for you (remember this is a jog not a fast jog or a sprint), start to pull your foot up so you are landing on your heel. Your toes will be at a 45-degree angle to the ground as you land. This angle produces a smoother landing than regular jogging. Think about the way an airplane lands with the rear wheels touching the runway first, followed by the front wheels.
Once you have landed on your heel, roll all the way to your toes before pushing off for the next step. This method should help you spend less time airborne while allowing you to hit the ground with less force. This is normally called a heel-toe strike.
Pay attention to your arms, too. Make sure you keep them nice and relaxed. Keep them comfortably bent at your sides and swinging back and forth in a rhythmic sequence with your legs. Your arms are very important in maintaining your running form when you start to get tired. They also propel you forward.
Good luck with improving your running form. I am glad you chose to live a healthier lifestyle this year. Remember to stay within an exercise program that is best suited for your current abilities, and always ask a physician before you begin an exercise routine.
Have fun and, however you chose to participate, I look forward to seeing you at the “Remember The 10 Run” on April 17.
Gena Crenshaw, Stillwater, is a registered and licensed dietitian with a master’s of science in nutritional sciences and an emphasis in exercise from Oklahoma State University. She is also a NETA certified personal trainer and NAFTA certified power cycle instructor. Each year she competes in multiple marathons, triathlons and other running and cycling events. She has qualified for and completed the 2009 Boston Marathon. In addition to working as a clinical dietitian, she does individual personal training and nutrition counseling and is a nutrition instructor for Tulsa Community College.
