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Inside This Issue
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Dr. Scott Takes a Serious Look at Heart Health
2 2 3 3 4
Keep Yourself Safe While Traveling Alone
How Dr. Scott Restored a Patient’s Vision
The Power of Your Referrals
Honey-Pecan Chicken Breasts
Injury-Free Running: The Key Lies in Form
Running is one of the most effective cardiovascular exercises, but it’s also among the most likely to cause injuries. However, many problems runners face aren’t inherent to the sport — they result from bad form. Improper running form can put unnecessary stress on your joints, spine, and neck, potentially causing long-term damage. Here are some of the most common errors that can lead to injury — and how to correct them. OVERSTRIDING Many runners mistakenly think they’ll improve their speed by increasing their stride or making each step bigger. But your body has a natural stride length, and extending your legs too far in front of your center of mass is one of the fastest paths to an injury. Overstriding stresses your joints unnecessarily, so focus on shorter, quicker steps instead. You’ll feel lighter and run more efficiently. BOUNCING Running should move your body forward, not up. Many runners push themselves off the ground and into the air, producing a bouncing motion that sends them up and down. It’s bad for your legs and will make
you feel tired more quickly. To correct this problem, physical therapist and running coach Dr. Casey Guthmiller recommends imagining a low ceiling just over your head as you run. You aim to avoid bumping your head by maintaining a consistent distance from the ground. HUNCHING Many people have bad posture, so it’s no surprise it carries over to their running form. But it’s a problem worth correcting. Hunched shoulders and leaning forward while running make breathing harder and prevent proper hip extension. It’s also bad news for your back. Dr. Guthmiller urges runners to imagine a string pulling their spine toward the sky. At the same time, avoid standing too straight. Proper posture involves a slight lean with a straight spine and squared shoulders. Developing proper running form takes time, and no one eliminates all errors immediately. But you’ll reduce your risk of developing an injury and see more progress if you can reduce your mistakes. Try to focus on one part of your form at a time — you might be surprised how much better you feel.
INJURY-FREE RUNNING: THE KEY LIES IN FORM
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