Below is an instructional video on midfoot running (or at least what I consider to be midfoot running) that was put together by Newton Running. It is important to note that I am not promoting a particular shoe brand with this video. I simply feel the video gives a concise overview of midfoot (which they refer to as forefoot although I would consider this to be running on your toes) running and its benefits heel-strike or running on your toes.
As stated above I am not endorsing Newton running shoes as I have never owned a pair - although stay tuned in the coming weeks I hope to review a pair of Newton shoes to test the companies claims stated in the video.
Monday, January 23, 2012
Saturday, January 21, 2012
Running Form
As I have gotten back into running for recreation & sport I have started to research the basics of proper running technique and form. I began to think about this as I remembered from my previous time spent running before my daughter Stella being born that my knees and ankles would bother me from time to time. This is not to say that I suffered serious injuries but it did leave me feeling more pain and soreness than I thought necessary.
In my search to discover proper running technique and running I have have come across four components that are part of various experts discussion on how to minimize pain and soreness, while protecting yourself from serious running injuries. Furthermore, it will assist you in being a more efficient, faster runner.
These include:
Posture - This deals specifically with how your body is positioned while running. The important things to remember here is to keep your toes point forward, keep your head up, and to look forward (not down) while running.
Midfoot Strike - I had never thought about how my foot struck the ground while running but it appears that this is a major factor in the pain, soreness, and injuries that many runners experience. Commonly runners strike heel first which can lead to unwanted stress and pressure on your joints (knees, ankles, hips, etc.). This also leads you to not run at full speed as it has a braking effect. On the flip side of this is the forefoot strike (landing on front of foot) which can have equally negative effects by straining your muscles (calf's and achilles). Midfoot strike will help in preventing serious injuries and minimize pain and soreness. Note: This does not mean you will not experience soreness at all. In fact as I have been practicing midfoot strike in my running form I noticed I was actually more sore than usual at first but don't worry as this will lessen as you become more comfortable and familiar with landing midfoot.
Cadence - This deals largely with the rhythm of your run. It is important to not "pound" the pavement as you run as this can also lead to injury. Rather you want to run lightly and keep a steady, comfortable pace. While some experts suggest a certain cadence it is my belief that it will vary for every runner as many of the experts don't agree 100% in regards to specifics in this regard.
Lean - It is highly recommended to lean forward at ankles (not waist) to help gravity work for you. This will allow you to not overexert your muscles which generally happen when runners use toes to spring forward.
Below is a simple graphic that illustrates these four components to proper running form.
In my search to discover proper running technique and running I have have come across four components that are part of various experts discussion on how to minimize pain and soreness, while protecting yourself from serious running injuries. Furthermore, it will assist you in being a more efficient, faster runner.
These include:
- Posture
- Midfoot Strike
- Cadence
- Lean
Posture - This deals specifically with how your body is positioned while running. The important things to remember here is to keep your toes point forward, keep your head up, and to look forward (not down) while running.
Midfoot Strike - I had never thought about how my foot struck the ground while running but it appears that this is a major factor in the pain, soreness, and injuries that many runners experience. Commonly runners strike heel first which can lead to unwanted stress and pressure on your joints (knees, ankles, hips, etc.). This also leads you to not run at full speed as it has a braking effect. On the flip side of this is the forefoot strike (landing on front of foot) which can have equally negative effects by straining your muscles (calf's and achilles). Midfoot strike will help in preventing serious injuries and minimize pain and soreness. Note: This does not mean you will not experience soreness at all. In fact as I have been practicing midfoot strike in my running form I noticed I was actually more sore than usual at first but don't worry as this will lessen as you become more comfortable and familiar with landing midfoot.
Cadence - This deals largely with the rhythm of your run. It is important to not "pound" the pavement as you run as this can also lead to injury. Rather you want to run lightly and keep a steady, comfortable pace. While some experts suggest a certain cadence it is my belief that it will vary for every runner as many of the experts don't agree 100% in regards to specifics in this regard.
Lean - It is highly recommended to lean forward at ankles (not waist) to help gravity work for you. This will allow you to not overexert your muscles which generally happen when runners use toes to spring forward.
Below is a simple graphic that illustrates these four components to proper running form.
From my personal experience I have found that utilizing and improving upon these four components of my running form have assisted me in feeling better, before and after, running and I have seen an improvement in my mile pace. There are many products on the market, especially running shoes, that claim to assist with proper running technique. It is my hope in the future to review these items to determine, in my opinion, if there is any truth to their claims.
Until next time happy running!!
Monday, January 16, 2012
Tale of a Texas Runner
Howdy!
As the title this blog I am a resident and runner in the state of Texas and it is my goal through the medium of blogging to share everything that I have learned about running and am continuing to learn about running. You may be wondering what does this mean? Simply put I hope to design a forum to share my thoughts and opinions about all things running including running techniques, training, nutrition, and products designed with runners in mind. Through disseminating this information I hope to assist runners in their progression, encourage others to start running, and even learn myself from more experienced runners that subscribe to this blog.
My own journey began over ten years ago when I started to run in an effort to stay active and healthy. I ran steadily until January 2010 when my beautiful daughter was born but after almost 18 months away from running I began to feel lethargic and decided in August 2011 it was time to get back out and run - not only to be healthy for myself, but for my daughter! It was with this in mind that I set a goal for myself and that was to run my first 10K race in late October 2011. I started slowly running a mile from my house, walking for a short period, and running a mile back home. Over this two month period I started to build my stamina and speed and was able to run my first 10K in 53 minutes 9 second (8:34 mile pace) and qualify for the Houston Marathon in 2013. I then set another goal to run my first half marathon, which I accomplished in December 2011 with a finishing time in 1 hour 46 minutes 17 seconds. My journey is not over...or will it ever be as I continue to learn as time goes by...and it is this insight and knowledge that I hope to pass on to those who subscribe to this blog.
This blog will be updated on a weekly basis, if not more, and as time goes by and it continues to evolve it is my goal to be able to expand to assist you in your running journey!
As the title this blog I am a resident and runner in the state of Texas and it is my goal through the medium of blogging to share everything that I have learned about running and am continuing to learn about running. You may be wondering what does this mean? Simply put I hope to design a forum to share my thoughts and opinions about all things running including running techniques, training, nutrition, and products designed with runners in mind. Through disseminating this information I hope to assist runners in their progression, encourage others to start running, and even learn myself from more experienced runners that subscribe to this blog.
My own journey began over ten years ago when I started to run in an effort to stay active and healthy. I ran steadily until January 2010 when my beautiful daughter was born but after almost 18 months away from running I began to feel lethargic and decided in August 2011 it was time to get back out and run - not only to be healthy for myself, but for my daughter! It was with this in mind that I set a goal for myself and that was to run my first 10K race in late October 2011. I started slowly running a mile from my house, walking for a short period, and running a mile back home. Over this two month period I started to build my stamina and speed and was able to run my first 10K in 53 minutes 9 second (8:34 mile pace) and qualify for the Houston Marathon in 2013. I then set another goal to run my first half marathon, which I accomplished in December 2011 with a finishing time in 1 hour 46 minutes 17 seconds. My journey is not over...or will it ever be as I continue to learn as time goes by...and it is this insight and knowledge that I hope to pass on to those who subscribe to this blog.
This blog will be updated on a weekly basis, if not more, and as time goes by and it continues to evolve it is my goal to be able to expand to assist you in your running journey!
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