HOW RUNNERS CAN DECREASE THE LIKELIHOOD OF INJURY WHAT IS PROPER RUNNING FORM?
For anyone who knows how to walk, running probably seems intuitive. However, if you’re looking to run regularly for exercise, it’s best to practice proper running form, even if it doesn’t feel intuitive. Poor running form can lead to frequent and sometimes serious injuries, so if you’re planning to run regularly, it’s best to know how to do it right. AVOID OVERSTRIDING When you run, if your foot lands ahead of your knee, you’re overstriding. When your foot lands in front of your knee, the jarring impact that your stride will have on your muscles, bones, and joints can lead to tendinitis and stress fractures if unchanged. RUN FROM YOUR HIPS Initiating your run from the center of your body, rather than your feet helps you maintain good running posture and protects you from overstriding. Then, drive your stride forward with your knees rather than your feet. DON’T FORGET YOUR GLUTES To engage your glutes while you run, tap your butt for just a second or two every now and again while on your run. This will remind the muscles to
contract. When you’re running, you want to make sure you’re maximizing the use of every muscle group.
RUN WITH GOOD POSTURE Run with your upper torso straight and your head directly over your shoulders. When you run hunched over, it causes you to overstride, straining your back and knees. Strengthening your core and upper body can help you maintain proper posture while you run. SWING YOUR ARMS PROPERLY Always swing your arms straight forward and back with your elbows close to your torso and at 90-degree angles. Keep your arms and hands relaxed. Don’t let your arms swing across your torso — that can lead your torso to become unstable, compromising your core stability. For any questions about chronic pain associated with running, or to schedule an appointment with our office, call Campus Commons PT at 916-927-1333.
TAKE A BREAK
Asparagus & Smoked Mozzarella Pizzettes
Inspired by EatingWell.com
INGREDIENTS
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1 lb prepared whole-wheat pizza dough, divided into 6 equal portions 12 oz asparagus spears, trimmed and cut into 1-inch pieces
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1 cup shredded smoked mozzarella cheese
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• • • •
1/3 cup scallions, thinly sliced
2 tbsp walnuts, toasted and chopped 1 sprig of fresh mint leaves, torn
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1 tbsp extra-virgin olive oil
1/4 tsp salt
Zest of 1 orange
DIRECTIONS
1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4. Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts’ edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.
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