Supplementing Your Summer: Walking and Running

In this field, as in any field, I am not an expert.  In fact, of all the topics I've covered, I probably know less about this one than to I do about any of the others.

Some tips for walking from my own experience:

Start by just standing - and remember to stand tall.  Now, if you're like a great deal of the population, you stand on your heels.  But maybe you don't if you're a dancer or you've practiced "walking on the balls of your feet."  Feel where your weight is while you're standing.  Put your hand on something to make sure you don't lose your balance (although that's something you should work on), and lift the balls of your feet.  If you can do that without rocking the rest of your body backwards, then you probably stand on your heels.

Go stand in front of a mirror and stand tall (as always) with your feet straight and slightly apart.  Look at your full profile.  You look straight, right?  From head to toe.  But now lean forward (right from the ankle, don't bend at the waist) until you're about to fall over (notice that the weight has left your heels).  Now lean back - but not all the way!  Just until your heels are resting on the floor and are supporting you, but you aren't leaning on them.  All the weight should still be in the balls of your feet.  If you were to go from "heel standing" right to "ball standing", the difference would be about an inch really - but it feels like a lot more.  If you look back in the mirror, you're still straight!

From what I can tell, this takes the brunt of your weight out of your lower back, knees, and calves, and into your thighs.

Now start walking with this stance in mind.  It gives you a kind of forward propulsion.  By now, you should be walking with amazing grace - so to speak.

Actually, if you read the following article on About.com about running, it gives you great tips even for walking!

I should mention that when articles such as this say not to tuck your pelvis or to "keep it neutral", they don't mean to ignore it.  Quite the contrary.  It's one thing to jam your hips by tucking it under or to let it stick out in back, and quite another to hold it under you (mainly with your abdomen).

Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced risk of injury. Follow these tips to work on perfecting your running form.

Look Ahead

Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

More: Tips for Running Safely

Land Midfoot

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

More: Which Part of my Foot Should I Land On?

Keep Your Feet Pointed Straight Ahead

Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries.

Keep Hands at Your Waist

Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.

Relax Your Hands

As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
More: How to Avoid Tension While Running

Check Your Posture

Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

Relax Your Shoulders, Too

Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

Rotate Arms from the Shoulder

Your arms should swing back and forth from your shoulder joint, not your elbow joint.

Don't Bounce

Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. Take short, light steps, as if you're stepping on hot coals. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.
More: How Do I Avoid Bouncing When I Run?

Keep Arms at Your Side

Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it. Video - Proper Running Form: Watch this video to see what your running form should look like.

(Click on any part of the above article to be redirected to it)

So there you go - some great tips, eh?

If you have any further tips or need my to clarify something, just comment!

Next we'll discuss sitting down....
~Meggy


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