Do you want to run better, faster and without any injuries?
Then make sure you read this incredibly important blog as I’m going to give you my 3 top tips to run better, faster and without any injuries. Want these running tips in an amazing free handout? Just comment RUN below and I will personally send them through plus answer any questions.
I love running. Just you and the rhythm of your feet hitting the ground.
In recent months I’ve seen an explosion of people out there running and making the most of the beautiful weather. It truly is great seeing people out there getting active.
Unfortunately, as a physio, I also see the other side of it. People with heel pain, achilles pain, shin splints, knee pain and so on. These poor people are just trying to get active but are hit with the blow of all these pains stopping them in their tracks.
The big problem is that they then usually rest for a few weeks and the pain will settle but then as soon as they go back… BAM they get hit by pain all over again.
Eventually, many just give up and stop trying.
Now let’s get into it.
Don’t worry if you have had niggles or pains from running – the problem often lies with the fact that no-one actually ever teaches you how to run. Running is quite technical but thankfully with these 3 simple tips you can not only help with the aches and pains but it can actually make you run further and faster.
Running Tip Number 1:
The arm swing.
I did a video on this last week but honestly, arm swing is the most important thing. The wrong arm swing makes you run slower and fatigue quicker but it predisposes you to ankle sprains, shin splints, knee pain, ITB syndrome, hip pain and even get back pain and headaches from running.
You need an effective arm swing that propels you forwards not side to side. You want your elbow to stay bent at the same angle the whole time. A 90 degree bend is comfortable for most people.
Then you want to make sure both arms move the same distance and the same way. I always tell patients to go from hand on hip to hand at head height. You need to make sure you maintain that same elbow bend and don’t get smaller when coming up or bigger when going back.
You also need to ensure that your arms stay the same distance away from your midline.
Running Tip Number 2:
Running softly is the key to running for life. When you run softly you use more muscles and that in turn protects your joints from sudden spikes in loading. I often tell patients that you want to run as quiet as a burglar and not like a stomping elephant.
But it’s not easy.
Some tips to get you started is to concentrate on lifting your knees a bit higher or to try and land with your foot under your knee. Both prompts achieve the same outcome of forcing you to use your hip flexors more which will make you land softer. The flow on effects of this is that you will use your quads less and thus decrease how forcefully your knee cap is squashed into your thigh bone, stop you from over striding and decrease load on the heel and foot by having a smaller heel to toe moment when you land.
Running Tip Number 3:
One mainly for the ladies – widen your stance.
So, unfortunately, our lovely hips make us more prone to running injuries than our male counterparts. We start wider at the hips and then have our feet still landing relatively close to our midline. This positioning makes it really hard to use your glutes so instead you will rely on your ITB down the side of your thigh and peroneals down the side of your calf. Unfortunately, this then leads to hip pain, knee pain, ankle sprains and potential shin splints.
So ladies… Please try to run with your feet a bit wider so that they are landing more under your hips. A hot tip I always say is to imagine that you are running over a row of tissue boxes running lengthwise and make sure you don’t stand on the boxes.
So guys, I know I’ve already asked you 2 times, but if you want to run better, faster and injury free and would LOVE a free handout, comment RUN below so I can personally send you this amazing free handout I just created plus help you out with some extra advice.
I honestly really want you to help you stay strong and running for life.
The big thing is… YOU DON’T NEED TO PUT UP WITH RUNNING NIGGLES. When neglected these niggles lead into other issues and all of a sudden you are stuck on the couch watching everyone else go for a run.
If you’d like to get these results too then click HERE to book online or give us a call on (07) 4999 9773 so we can get you back to doing what you want to do and what you love.