FORM - A REFRESHER
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With so much movement happening we thought it is important to do a quick review on form. Most of these are things you are likely already aware of, but it’s all too easy to forget the basics and we all need a refresh once in a while. When you head out the door next time, try to keep these things in mind throughout the duration of your run/walk.
1. Think TALL | Try to imagine a string from the sky connecting with your head and running down through the center of your body to your feet. You want to keep your spine long and eyes up and out in front of you. That being said - lean a bit forward too. Do your best to keep from slouching - this has a big impact on the amount of oxygen you can take in and your breathing may suffer.
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2. Move with gravity | Run with a slight lean to the front (not a bend). The lean should be in a straight line from your ankles and through your body to your shoulders, as opposed to from your hips (which will actually inhibit your running).
3. Arms clip at the hips | Keep a gentle 90 degree bend in your arm. Your elbows and arms should be close to your body and move parallel to your core. Be mindful of “cross-checking” - i.e. your arms cross over the front of your body as you move – this requires a lot of effort from your body and you will tire much more quickly. Keep in mind too of a slight elbow swing to the back.
4. Shoulders relaxed | Down down down. Skale off that stress. Bring those shoulder blades down
your back. Shoulders away from your ears – down and back. Shake those arms out, Big deep breath. Repeat as many times as you need too.
5. Fingers and hands relaxed | Try to keep a lightly closed fist - find what feels comfy for you here, as long as it’s relaxed.
6. Keep your steps small and cadence high | Aim to keep your feet under your body, which will keep you from overstriding. This is especially important when you are picking up the pace and descending a hill as these are the two times it’s easier to overstride. This puts a tremendous amount of unneeded pressure on your knees and often does not end up making you quicker, but rather leads to injury. Shorter, quicker steps are more efficient and much gentler on your body. This is a much more efficient way to run
and walk.
7. BREATHE Deeply | Breathe from your belly - aim to take slow, even, deep breaths from your belly rather than your upper diaphragm (where many of us breathe from). Aim to keep your breathing as even as possible during your steady runs so that you don’t have to stop and recover throughout. Try a 2:1, 3:2 or 4:3 pattern (depending on where you are at with your running and what works for you). Breathe in for 2, out for 1 and so on. Focus on that pattern of breathing and experiment what works for you.
One last thing.
Don’t be afraid to make adjustments on the go . Often I will catch myself mid-run ( or walk) with my shoulders around my ears or overreaching in my stride if I’m in a hurry to get home. So I pause. Shake out my arms. Pull my shoulders down down down. Shorten up that stride and slow it down. Breathe deep. Repeat x however many times I need it that run. Remember - every run is different. Every run will ask something a little different from you than the last time. Be open to it. Be honest with yourself and where you are on that day. Notice how you are feeling and what you need at that moment. Walk when you need to. Push hard when you feel it. Breathe breathe breathe and keep moving.
You’ve got this.
Spring bliss runs and walks are incredible!
Much love and gratitude, Coach Jo ( 1 month until we boogie together!).
- TIP: If you find your forward lean is coming from your waist, there is a good chance it’s due to tight hip flexors and quads.
- This is a great 30 min practice to help: www.youtube.com/watch?v=0hTllAb4XGg
3. Arms clip at the hips | Keep a gentle 90 degree bend in your arm. Your elbows and arms should be close to your body and move parallel to your core. Be mindful of “cross-checking” - i.e. your arms cross over the front of your body as you move – this requires a lot of effort from your body and you will tire much more quickly. Keep in mind too of a slight elbow swing to the back.
- TIP: Imagine there is a piece of string dividing your body and your hands and arms cannot touch it or cross over it.
4. Shoulders relaxed | Down down down. Skale off that stress. Bring those shoulder blades down
your back. Shoulders away from your ears – down and back. Shake those arms out, Big deep breath. Repeat as many times as you need too.
- TIP: this is an easy one to forget during your run. Every once in a while, do a check in with your shoulders.
5. Fingers and hands relaxed | Try to keep a lightly closed fist - find what feels comfy for you here, as long as it’s relaxed.
- TIP: Imagine you are running holding a fistful of potato chips that you can’t crush or a raw egg you don’t want to drop.
6. Keep your steps small and cadence high | Aim to keep your feet under your body, which will keep you from overstriding. This is especially important when you are picking up the pace and descending a hill as these are the two times it’s easier to overstride. This puts a tremendous amount of unneeded pressure on your knees and often does not end up making you quicker, but rather leads to injury. Shorter, quicker steps are more efficient and much gentler on your body. This is a much more efficient way to run
and walk.
- TIP: Imagine you are running over hot coals - take short, quick steps, rather than long strides that put increased pressure and strain on your knees.
7. BREATHE Deeply | Breathe from your belly - aim to take slow, even, deep breaths from your belly rather than your upper diaphragm (where many of us breathe from). Aim to keep your breathing as even as possible during your steady runs so that you don’t have to stop and recover throughout. Try a 2:1, 3:2 or 4:3 pattern (depending on where you are at with your running and what works for you). Breathe in for 2, out for 1 and so on. Focus on that pattern of breathing and experiment what works for you.
- TIP: Having a hard time breathing deeply? Slow down your pace and walk to recover as needed. The talk test is a great way too - if you can’t talk, slow down - because we all LOVE to visit while running and walking.
One last thing.
Don’t be afraid to make adjustments on the go . Often I will catch myself mid-run ( or walk) with my shoulders around my ears or overreaching in my stride if I’m in a hurry to get home. So I pause. Shake out my arms. Pull my shoulders down down down. Shorten up that stride and slow it down. Breathe deep. Repeat x however many times I need it that run. Remember - every run is different. Every run will ask something a little different from you than the last time. Be open to it. Be honest with yourself and where you are on that day. Notice how you are feeling and what you need at that moment. Walk when you need to. Push hard when you feel it. Breathe breathe breathe and keep moving.
You’ve got this.
Spring bliss runs and walks are incredible!
Much love and gratitude, Coach Jo ( 1 month until we boogie together!).
