(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
On Tuesdays and/or Thursdays, I will do my best to give one simple fitness, triathlon or running tip, trick or piece of information that will provide some value to in either helping you to become more efficient, prevent injury, increase performance, have more fun or at the minimum give a review of knowledge that might not have crossed your path in a some time.
I find myself observing other runners while running and sometimes just hanging out here in Tampa. Due to the weather here lending itself to year-round training, I have no shortage of material to choose from.
My #1 Most Important Run Tip
My coaching practice’s number one priority is form, technique and injury prevention, so I routinely use other runners, with my clients to reinforce the form training I have provided. (Sorry, Tampa runners. If you happen to pass by me with a client, most likely you have been observed and surveyed for comparative analysis.)
With all of my observations, the number one issue that I see are runners that sit in the bucket. Of course, the question most people ask is what does sitting in the bucket mean?
Basically, it’s when the glutes(or bum) are not in line with the torso. The body looks like an “L” from the torso to the hamstrings. Natural running which when learned is much easier, more efficient and greatly reduces impact on the joints. The torso hips, glutes and ankles form a straight line.
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The interesting thing is, that running should be instinctual right? Unfortunately, not anymore. Sociological factors have played into our bodies to a point where most Americans, cannot just decide to take up running without going through periods of injury.
For example, sitting at a desk all day will tighten the hip flexors so that it becomes extremely difficult to push the hips under the torso. The same thing is evident for playing video games on the couch for long periods of time.
The figure on the left is actually still a lot better than I have noticed out and about. The torso is still tall and the chest is still has a little bit of lean to it causing forward motion. A lot of runners I notice, sit in the bucket and lean back. What is this doing? Basically, gravity is working against the runner. The objective is forward motion but the glutes and the torso are sitting back, so in essence, the body and gravity are working against itself.
Another perception you will see is the heel strike of the runner. When that heel strikes the ground the impact reverberates all the way from the ankle through the legs, spine, neck shoulders and head. This is where most of the injuries take place.
By simply starting to incorporate, tilting the hips under the torso and leaning from the ankles instead of the waste, the body will start allowing gravity to be used instead of the legs as the sole source of momentum. Suddenly, the feet are striking the ground underneath the center of gravity and only the calf down to the metatarsals absorb the majority of the impact from the ground.
I continue to instill in my clients, running is powered by the core, not the legs. Use gravity as momentum and allow the legs to just go for the ride. To remain consistent, the core must be strengthened and hip flexors stretched to keep the glutes from returning to the bucket.
There are many techniques to help modify the behavior to allow for an efficient, safe and effective change of form. All it takes it the will to want to change and get better and you will.
The #1 tip – get out of the bucket.
Are you running in the bucket?
Did this information shed some light on any area of your running that might be in need of improvement?