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TIPS TO IMPROVE YOUR RUNNING MECHANICS
We know that the pandemic has ruined a lot, but it doesn’t have to ruin your eating habits as well! Use these simple tips to maintain your waistline. 1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track howmuch you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
3. Heel Strike. Do you heel strike while running? Approximately 80% of runners strike the ground with their heels first, while 15% strike the ground with their toes first. The remaining 5% run on the balls of their feet. In this case, the majority has it right - heel striking uses less energy than a forefoot striking or midfoot striking, which can prevent fatigue and unnecessary overexertion injuries. If you have been noticing exhaustion while running, try to ease yourself into heel striking by starting your run on the heels of your feet, rather than your toes. It may help boost your energy and help you perform better! 4. Vertical Displacement. It is no secret that technique plays a large role in running performance. Vertical displacement refers to how much your center of mass moves up and down while you run. When your vertical displacement is insufficient, it can lead to a premature touchdown of your swing leg or a low center of mass trajectory. However, excessive vertical displacement can also cause runners to expend more energy than necessary. Both of these scenarios can be corrected by changing your stride, which can be accomplished with
Are you a runner? If so, you understand the importance of maintaining proper form and technique while you’re out on a trail, training for a marathon, or simply jogging through the neighborhood. At The Fitness LAB, we want to make sure that you are performing at your optimum levels of function, so you can avoid injury and get the most out of your sport! Below are 5 tips to keep in mind when trying to improve your running mechanics: 1. Cadence. A recent study published in the National Institutes of Health analyzed the effects of cadence on a runner’s likelihood of sustaining an injury. 45 healthy runners were studied to determine how differences in cadence affected loading on the hip and knee joints. Results concluded that a quicker cadence “generally leads a runner to hit midfoot compared to runners with longer strides,” which can cause pain or injury. To improve your cadence, try making your strides longer! This will reduce loading on the hips and knees, preventing injury. 2. Base of Support. In another study published in the National Institutes of Health, several running mechanics were analyzed through video assessments, including base of support. This is an important mechanic to evaluate, as foot placement is one of the most integral parts of running. It was noted that, as a general rule, “the left and right feet should not overlap in their ground contact location.” There should always be space between foot placement, as a narrow base of support has been known to cause painful conditions, such as tibial stress fractures and iliotibial band syndrome.
the help of a physical therapist. CONTACT US TODAY!
Are you ready to run at your peak level of performance? Contact The Fitness LAB today! We can assess all the running mechanics listed above at once and figure out how your running efficiency can be increased to improve performance and reduce your risk of injury. Give The Fitness LAB a call today for more information!
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