Column by Kym Klass
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I am getting older.
I'm only 39, but the body has been doing things to me that I've had to do something about.
Lately, the body has been hurting. Hurts more after hard runs, and it is forcing me to pay attention to consistent stretching, and to proper warm-ups and cool downs.
If I want to keep running, I have no choice but to slow down, tune in, and listen.
So when an ongoing nagging hamstring/glute issue finally forced me to stop running for several days a couple of months ago, I knew I had to take a different path. My own stretching wasn't helping at all, so I visited Anthony Allegro at Hands on Healing.
Anthony focuses on pain management and for three visits has worked on balancing my pelvis. Sounds weird, I know. But it's working.
He said when balanced, the pelvis functions better. If there is any disorganization in how the legs are used, the pelvis would be out of balance. So we've balanced. And the hamstring issue is better because of Anthony's work, and because I did my homework -- the stretches he assigned me. Did I do them religiously? I noticed differences when I faithfully did the stretches. And I notice the difference when I didn't.
To help with my overall balance and stretching, I visited Dru Sandy at Metro Fitness this week for a one-on-one yoga session. It was my first try at yoga, and above all, the stretching was great. I had a one-hour session with her, and I'll admit, the next morning I felt loose on my run and more relaxed than I have in weeks and I was able to really feel the difference.
Most important to me, though, was that Dru taught me how to relax and breathe.
Every day, I have noticed how tense my shoulders get, and about 100 times a day find myself relaxing them. Tense, relax. Tense again, relax. This happens while I walk, drive, sit. I'm realigning my body and relaxing. Both Dru and Anthony have called it "retraining the brain."
Between Anthony making me more aware of my body position and alignment -- standing straight and not at an angle with one hip pushed out -- and Dru helping me become cognizant of releasing tension, it's been a good week.
I've learned how to embrace this new day-to-day way of living -- I've learned to accept what I have to do. I accept age and its challenges through running.
I've lately been told, "Wait until you're 40!" -- Ha. As though it gets worse.
The (Perfect) Running Form:
Head Tilt: How you hold your head is key to overall posture, which determines how efficiently you run. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment.
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Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.
Arms: Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle.
Torso: With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length.
Legs/Stride: Efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy.
Ankles/Feet: With each step, your foot should hit the ground lightly, landing between your heel and mid-foot, then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step.
Source: Runner's World
For more information:
* www.handsonhealingal.com
* http://metrofitness.com/
Klass is an avid runner, R3 member, and a metro reporter for the Montgomery Advertiser. Follow her workouts at www.runkymklass.blogspot.com
