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,
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.
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.
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
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
Guthmiller recommends imagining a low ceiling just over your head as
LAUGH THERAPY
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INGREDIENTS Crust •
• • • • • • • •
2/3 cup packed light brown sugar
3 cups all-purpose flour
1/2 cup honey
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1 cup cold unsalted butter, cubed
1/4 cup all-purpose flour 1/4 cup melted butter 1 tsp ground cinnamon
3/4 cup powdered sugar
1 tsp salt
Filling •
1/2 tsp salt
4 eggs
1/2 tsp ground ginger 3 cups chopped pecans
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1 cup corn syrup
DIRECTIONS 1. Preheat oven to 350 F. Use baking spray to grease a 13x9-inch pan before lining with parchment paper. 2. In a food processor, blend crust ingredients until a crumble forms. Press mixture into pan. Bake until light golden brown, about 20 minutes (crust will have cracks). 3. In a bowl, whisk all filling ingredients (except pecans) together until smooth. Stir in pecans and pour over crust. Bake until set, around 30 minutes, then let cool completely in pan.
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