We don’t want to force a certain running posture or cue, but sometimes a slight shift in our form can help us to connect better while running. Here are some tips to explore.
1. Stack ribs over pelvis and be tall: Helps connect with your core and naturally lift your lower abs and pelvic floor without over-engaging. Sometimes this can be as simple as imagining someone pulling you up by the back of your head.
2. Forward lean: This helps you engage your core, limit over-striding, and find your glutes. Just make sure you are maintaining tip 1.
3. March in place: Strive to have your foot contact the ground here while running to use elastic energy.
4. No chicken wings or flailing arms: We want some thoracic rotation to help with our cross connection while running, but excessive or no arm movement often means you’re missing thoracic rotation.
5. Run with intention: When people try to run more carefully, they may fall into a lean-back or lose some pep. With a bit more speed, you’ll naturally be more connected in your core, get an athletic lean, and use your glutes and elastic energy to propel yourself forward. You might fatigue more quickly, but that’s okay. Take a break and walk until you can repeat it again.
6. Push the ground away: Feel yourself being pushed forward by your glutes and calves rather than pulled forward by your hip flexors.
7. 360 degree inhale: Your breathing speed will increase as you exert yourself more, but keep working for a 360, top-down inhale and bottom-up exhale. Don’t hold a constant kegel! This is particularly important if your neck is sore or you get ab cramping while running.
As you apply these tips, you might need to do intervals instead of a longer run. If you find yourself forcing these tips, you might need to break down the individual components in your strength training first to give you the tools to help your form and running economy. Just because you “can” run doesn’t always mean you should.
Running takes strength, power, and endurance! Tying it all together can help keep you safer from injury and out on the road.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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