RY Coaching

Efficient form comes from complementary muscles working together. Coordinated muscle movement brings an ease to running and softens the impact on the body. Several things can be done to make running enjoyable and successful. It starts with body awareness.

The body is constantly taking in data and adjusting accordingly. Any tightness or pain and the body will do what it needs to protect itself, meaning it will make subtle changes to alter form without awareness. These alterations affect natural body mechanics and create an imbalance, which if not corrected, increases wear and tear within the body.

Correct running form starts with full hip rotation. The muscles located around the hip are often tight due to sitting and standing throughout the day which keeps the hips in a locked, inactive position. Tightness weakens the core muscles making it difficult to sustain correct posture.

To compensate for poor hip movement while running, more energy is demanded from the legs. Running power may seem to come from the legs, but coordinating hip movement with upper body movement creates an energy that propels the body forward. The arms and legs are a prop to keep the body from falling over.

The second pitfall to correct running form may come from running shoes. The cushioning in running shoes was designed to help prevent injuries but may actually be increasing the incidence of injury. The body has a built-in shock absorption system starting with the feet. Highly cushioned shoes alter foot mechanics and keep the body from softening and absorbing the impact when the foot strikes the ground.

A foot strike with minimal contact with the ground creates less friction and resistance which conserves energy and increases speed. Shoes created for support and stability tend to increase the amount of time the foot has contact with the ground. High concentrations of nerves on the bottom of the feet communicate adjustments needed to maintain correct form, but heavily shod feet impede nerve feedback.

Developing the skill to listen to the body is a valuable tool to avoid injury and increase running efficiency. Integrating body awareness techniques with exercise creates a model for life-long wellness and achievement.

Angela Ewari, owner of Running Yogini, is a certified running coach in Parker. More information may be found at RunningYogini.com or by contactingangela@runningyogini.com or 303.963.5993.