Archive for February, 2015

9 Mistakes Runners Make
February 17, 2015

Mistake #1, Over Striding:
The optimal cadence for a runner is 85-90 hits/foot/minute. To check the cadence, set a timer for a minute and count how many times the right or left foot hits the ground while running in that time. The 85-90 stride means the foot is striking the ground directly under the hip.
Mistake #2, Leaning Forward from the Waist:
Leaning forward at the waist increases the curve in the low back, increases forces to the spine and jams the joints. It is best to turn on the core by gently bracing the spine and lean forward from the ankles while running.
Mistake #3, Improper Arm Use:
Crossing the arms mid line while running creates rotation of the body, increases injury and decreases efficiency. The elbows should be between 90-120 degrees and the arms should swing from the shoulders while pumping forward.
Mistake #4, Head Bounces Up and Down Too Much:
The head should barely move so imagine a ceiling is right above the head.
Mistake #5, Upper Back Hunch:
Running with a hunched upper back can increase headaches and neck pain while decreasing lung capacity. Make sure to run with the head back comfortably and keep the back straight.
Mistake #6, Asymmetry:
Take note if one knee lifts higher, one foot slaps more, the arm swing is uneven or if anything around the waist keeps inching over to one side. Find and fix the asymmetry.
Mistake #7, Crossover Stride:
When the feet strike under the crotch and look like one is running on a balance beam, this increases pronation and rotation of the lower leg. To prevent this pretend there is a dowel between the knees while running. This can indicate weak gluts and hip muscles so do one legged bridges. Lay on the back, lift the strong leg in the air, then squeeze and lift the weak glut a few seconds on and off about 10 times. Switch to the other side.
Mistake #8, Wrong Running Shoes:
There are three kinds of shoes to choose from. a.)Motion Control, are heavy and stiff for over pronaters. b.)Minimal/Vibram Style are light weight and can help those with chronic knee pain. c.)Stability Shoe, is middle of the road and best for most everyone. Try on 5 or 6 different stability shoes to see which is most comfortable before purchasing.
Mistake #9, Stretching Incorrectly:
Prime the joints with circular movements before running. This includes shoulder rounds, chin to chest, chin to ceiling, turn head left and right, wrist circles, ankle circles, hands on hips then bend left, right and twist left, right. After running hold the following stretches up to a minute. Standing calf, hamstring and quad stretches, bend neck left and then right, hold hands behind back and gently arch back, keep hands behind back and lean body forward, finish by touching the ground with knees relaxed and chin to chest.
*1-8 are from Dr. Jon Mulholland’s lecture series “Bio mechanical Issues with Running”. The Gate Guys and Ideal Athlete Chiropractic on Face Book are helpful resources.