Running Injury Free- A New Posture
Most people are capable of running injury free because the human body is designed for it. As we grow older, though, we punish our bodies in a multitude of ways. Can you reckon back to the stunts, falls, and injuries of your childhood? For me, it is incredible that I am able to walk around today without a limp or any signs of brain hurt (I reckon).
The point is that running injury free is a matter of relearning the form you used as a kid. When children run around, their technique is perfect. Their posture is in line. They are leaning forward. Their legs are extending out behind them and they are laughing, having a fantastic time.
If you have had your share of frustrating, sidelining injuries from running, then you should consider developing the form of a child who is running injury free. It doesn’t make any sense to heal your body for a couple of weeks only to run exactly as before.
A lot of focus is required to master this form for running injury free, but the basic points are intuitive and simple to grasp.
1. A solid base is the key to running injury free, just as with anything. Position your feet about hip width apart and pointed straight forward. Most pain to the inner part of the knees is from running with your toes pointed outwards slightly. In this instance, your ankles roll slightly inward and the knee follows, which is not natural.
2. The next aspect you should focus on is your upper body alignment. When most people reckon they are standing up straight, in fact they are either bent forward at the waist or leaning backward. To remedy this, place a flat hand below your belly button and a flat hand just below and between your collar bones. Straighten your abdomen by forcing your hands apart.
3. Now take the index finger of your top hand and point it upward. When your chin touches this finger, this is where your head should be.
4. At this point, your pelvis may be tilted forward. Place one hand on your tailbone and one in front of you at the waistline. Tilt your pelvis so that it is level to the ground. Next, slightly bend at the hips, not your waist (which is about 3 inches higher). If you peer down you should be looking at your shoelaces.
5. You are now in the perfect posture for running injury free. You should be feeling your whole foot flat on the ground. With your entire column engaged in this way, you are extremely stable and your core can absorb the impact forces as you run.
The next step in the process is to simply allow yourself to start to fall forward. Your legs will catch you as you go. Running injury free is a matter of harnessing gravity to your advantage. Your feet are merely there to catch you as you glide through your runs.
Jared Broker has been a distance runner since 2001.
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