Running Tips from Jennifer Myers

Hello all,

There are some basic techniques you can learn to make your running more enjoyable. Below are some running tips from my future Adventure Boot Camp instructor who will be starting my newest location in Chandler later this year. Her name is Jennifer Myers and she is also a certified running coach. I asked her if she would like to share some running tips with my campers and anyone who reads my blog and she said she would love to! Enjoy! Thanks Jennifer!

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Dawn,

Thanks for the opportunity for me to "chime in" on running form and technique. Running is clearly an acquired skill. And just like any other skill, it can either be poorly performed or perfected. As a running coach, I teach a running method called "Pose" by Dr. Nicholas Romanov. The Pose method of running maximizes the energy found in nature (gravity) and minimizes human energy so that we can increase speed and endurance, and at the same time reduce injuries. While the Pose method of running is fairly simple, it takes some time to perfect and be comfortable using it - after all, we've all had our own running style since we were children!

Chances are you know a lot of people who stopped running because their bodies simply couldn't take the pounding. Or perhaps you have done the same, having frown tired of constant soreness and pain, the shin splints, the aching knees, the bruised heels or even the dreaded plantar fasciitis. The key is to stop pounding the pavement and start passing lightly over it.

• The knees always stay slightly bent, to fully absorb any road shock. The foot strikes the pavement only at the forefoot (ball of the foot) and stays on the ground for the minimum amount of time possible. And most importantly, the foot strike comes directly from below the body and not out in front.
• Listen. Instead of thud, thud, thud, you now near tap, tap, tap. Focus on tapping.

RULES OF GOOD RUNNING TECHNIQUE

• Keep your body as a whole leaning forward from your ankles.
• Keep shoulders, hips and ankles along one vertical line.
• Always keep your knees bent.
• Keep your support and body weight on the balls of your feet.
• Change support quickly from one foot to the other.
• Pull the ankle from the ground straight up under the hip by using the hamstring muscles during the change of support.
• Don't push off or toe off, lift only.
• Don't land on the heels or put weight on them while on support, they can only slightly touch the ground.
• Don't move your weight to the toes; pull your ankle up when weight is on the balls of the feet.
• Don't increase your stride length or range of motion to increase your speed; they are a function of speed.
• Keep knees and thighs hanging down and relaxed during swing.
• Don't fix on landing, just lifting.
• Your legs should land themselves without any muscle activity, just by gravity pull, stretch reflex and momentum.

BREATHING

Breathing while correctly using the Pose method is a natural task. When you use gravity as your means of energy, your muscles do not have to work to move your body.
Now we all now what happens in Dawn's Boot Camp when we use our muscles - our heart rate starts to increase and we start to breath faster. This is the body's natural reaction to get oxygen to the muscles that we are using. But what if, while running, we didn't have to use any muscles (or very little muscles)? That would give us more endurance because our oxygen is not going to the muscles - its going to our lungs where we need it the most.

Currently, there are different breathing techniques while running that can be used. Though not everyone agrees on the same principle of breathing, some concur that it is generally considered good practice to breathe through both the mouth and nose. The act of methodically breathing through both the nostrils and mouth can result in more oxygen through the airways. Oxygen should come from the diaphragm and not the chest. If done correctly you should feel your stomach contract in and out. Improper use of this technique may add extra strain to your shoulders, resulting in a tighter feel in the upper body. This can of course have adverse effects, making your run a shorter one.

Another widely accepted practice of breathing techniques while running is maintaining what is known as a breathing ratio. A breathing ratio of 3:2 can help keep a healthy supply of oxygen circulating in the body. Keeping the 3:2 ratio means that for the first three steps you’re inhaling, meanwhile exhaling for the next two, alternating between steps. A 3:2 ratio is most commonly used for a light jog. If running exceptionally fast your body may instinctively switch to a 2:1 ratio. That means for every two steps of inhaling you only exhale for one step.

I know that I have thrown a lot at you about running and I definitely don't expect anyone to perfect the Pose method of running on a FUN RUN. But with practice and an open-mind, running can be an easy, natural form of exercise for everyone.

Be on the look out for a FREE running clinic in the next several months. It would be a great opportunity to learn the basics of the POSE method with a certified running coach and get a glimpse into what an EZ8 Running Camp can do for your speed and endurance - plus it's fun!

To your health,
Jennifer Myers
Lifestyle and Fitness Coach, CPT