Running seems so simple. We put on shoes and go out for a run. Nothing could be easier. In my job at the running store, I see people run all day long. I can tell you that there many ways people run. Unless we are in a training program, or an elite athlete, very little attention is paid to our running form.
Last year Christopher McDougal created quite the firestorm with his brilliant book, "Born to Run." I have commented on the book previously, so no need for me to go over a review of the book, but I do think it is a must read for runners. Mc Dougal details a form of running, most people call "barefoot running." He argues that with the advent of the modern running shoe, the way we run has changed, and more injuries have been a result of this change.
It would be very easy to blame the shoes. McDougal makes quite a case against the shoe companies - Nike in particular. What is missing in all of this talk is our form. Shoes only work as we use them.
Yesterday I participated in a clinic on a minimal form of running, called Good Form Running. The clinic was taught be a team led by Curt Monson of Playmakers. Monson teaches that in order to be a better runner, we need to be a more efficient runner, much like our running ancestors. He breaks down this good form into 4 simple steps: Posture, Midfoot, Lean and Cadence.
1) Posture. So many of seem hunched over as we run. Before you run, and even as you run, it is a good idea to "reset" your body. This is pretty simple. Raise your arms over your head and hold them there for a few seconds, then bring them down to a 90 degree angle. Now your body is in good alignment.
2) Landing on the midfoot. Here is where the shoes could be part of the problem. With raised and thick heels, it is easy for us to run more heel to toe. When you land firmly on the heel and move forward, you are actually making an awkward step. It is a jerkier motion, and in some cases looks like we are moving back as we run. Landing midfoot means you are landing more forward on your foot, which will propel you forward. The combination of this and....
3) Leaning forward from the ankles. With our good posture, you don't want to mess things up by leaning from the hips. As an exercise try standing after you "reset", then begin to lean forward at the ankles to the point you think you may fall, then take a step or two forward. That is the motion which gets you going on your run.
4) Cadence. Monson says the goal of our cadence should be near 180 foot strikes per minute. Too few means you are over striding. Too many and you are under striding. This will also help you run lighter on your feet. You won't feel like you are pounding hard on the ground.
During the clinic we were video taped running with our shoes on, and then barefoot. Most people showed radical difference from shoe to foot. I will tell you I am a midfoot striker to start with. I just need to work on my posture, lean and cadence.
Now, there are shoes being made for a more minimal shoe. Many people know about the Vibram Five Finger Shoes and the Nike Free. Monson will tell you, as I do on a daily basis, these are great strength training products. I would not recommend marathons in shoes like these. Monson told us that we should be able to do this good form with any shoe, even one with stability.
I have been talking with many customers over the last month who want barefoot shoes. I am happy to talk about them, but I don't want people to think that the shoe is going to change how they run, it is form. Monson told us at injury clinics at his running store, many people are coming in with injuries from running in the Nike Frees and Five Fingers. You need to work slowly on your form.
I noticed yesterday I was using muscles I normally don't use, and felt tired at the end of my run. So I understand that while these are 4 simple steps, this is a process you need to develop. You need to do drills and practice. Once you have it down though, the running is much easier, and you look more effortless.
I ran 4 miles after the clinic, with the steps in mind, and I noticed some positive changes. While some muscles felt tired, overall I did not feel tired. I could have gone another couple miles.
For more information on all of this go to www.goodformrunning.com.
Charlie
