Stefanie's Shoes

I will continue with my running tips.

1. Stretching


2. Listening to your body


3. Breathing


4. Running form


5. Eating right


6. Hydration


7. Running shoes & clothing

Today I will discuss what is an appropriate running form to get that optimal performance out of your run and minimizing any undue stress on your body.

RUNNING FORM:
First I would like to emphasize the importance of your body posture while running. There is one lady that I see running most days that lives by me but who has such poor running form. I feel like telling her how much better she may feel after her runs and how much she can improve her runs with good body posture. Ok, so what is good posture?

You will want to run with your upper body being straight up so as to lengthen your air canal. This will allow you to breath fully. Keep your head up, allowing you to breath better. This is especially important when running up hills. Focus your eyes on the top of the hill. It is natural for your eyes to revert to the ground in front of you on hills, but keep those eyes on the prize (i.e., getting to the top of the hill). Don't let your shoulders fall inward toward your chest. Keep those shoulders back.

Also make sure to keep your arms down. A common mistake is to pull your arms in toward your chest. Open up your chest! Let your chest be for breathing. You need to use your arms muscles when running. Pump with your arms. Think about bringing your arms down toward your hips and then pumping them. This is also especially important to pay attention to when running up hills. You will want to help prevent your leg muscles from getting fatigued. One way to do this is to take some of that pressure off your legs and to put it into your arm muscles. Pump your way up that hill!

Next, I want to discuss your lower body running form...from your hips downward. For distance training, it is important to strike the ground with the back portion of your foot (i.e., your heal). For speed training, switch it up and run on your toes. It is important not to over-extend your legs while running. I used to get shin splints every year in high school when track would roll around. My dad gave me some of the best advice to prevent shin splits. He too used to be a runner. He said to strike the ground with your heals. I had to pay attention to my running form for years until it became second nature for my feet to strike the ground heal first. Believe it or not, it worked! I have not had shin splints since my senior year of high school, which was nearly a decade ago.

To see how you are striking the ground, look at the bottom of your shoes. You may be able to see where they have become woren down. If you legs are two different lengths (which is more common then one may think), then you may want to see a doctor or athletic specialist before jumping into any long runs. One of my legs is a half-inch longer then the other, however, this is not statistically significantly different for my height. If you see on the bottom of your shoes that you are pronating more to one side or the other then you may want to consider getting orthotics that you can easily slip into your shoes. I run with orthotics. Orthotics may also help prevent getting ITBS (which I have discussed in previous blogs).

Here's the thing about orthotics...they are expensive. Typically to get customized orthotics, they can cost around $300. Some health insurance companies with cover some of the cost of orthotics. To find out, just call your health insurance company. It will likely be considered durable medical equipment. The health insurance that I had at the time covered 80% of the cost. To get customize-made orthotics you will need to visit a podiatrist (i.e., a foot doctor). If your insurance doesn't cover it and you don't want to spend the money then there is another option. You can buy gel orthotics from your local pharmacy (like Walgreens) or sporting goods store. You can cut these to feet into your shoe, but they are different than the ones the doctor will make you. The orthotics I have are solid. Molds were made of my feet so that they fit the arch of my foot. They basically work to level out your feet so that you strike the ground better when running. The orthotics that your doctor will give you can last for years. I have had mine now for about three years and they are wonderful! I don't know if I could have done all this running without them, at least successfully. One more thing about orthotics...you may have to cut the soles that are in your shoes so that the orthotics can fit in there comfortably.

Pay attention to your body when running. Your body will strike the ground over and over when running, so if even one part of your body is not aligned properly, then you could cause yourself injury. This is why orthotics can help with your lower body. Get the most out of your run by making your body work as one. Pump your arms when running, keeping them down by your hips. Focus on where you are striking your feet when you hit the ground. Lengthen your airway and pay attention to your breathing.

FUN RUNNING!