December 3, 2015: Running Technique

"I tell a student that the most important class you can take is technique. A great chef is first a great technician. 'If you are a jeweler, or a surgeon or a cook, you have to know the trade in your hand. You have to learn the process. You learn it through endless repetition until it belongs to you." - Jacques Pepin


I never ran much for fitness until I was in college. Admittedly, my motivation for running was to get to know a girl I was dating (and happy married to now). She always tells the story of my bad form and fitness from those days. I kind of enjoyed running after I got in better shape and started doing some road races. My progress increased dramatically after I learned proper technique in running. Today, I'd like to share a couple resources about running technique with you.

I discovered the Pose Method, which teaches an efficient method of running. Once I started incorporating this, I had less injuries like shin splints, Also, I felt better running and got faster. I felt stronger when I ran instead of weak. Overall, I enjoyed running more. As opposed to it being a chore, it become enjoyable and relaxing. 

Below is a video that helps explain the technique (and there are follow up videos that go further into it):

Besides these videos, here is an article by the pioneer of the technique, Dr. Nicholas Romanov. Try incorporating this into your running. The major changes I made in my form were shifting away from heel striking as well as "falling" forward and allowing gravity to help propel me forward.

Besides using the Pose Method, I also did a few other things to help my running.

• I engage my core, so that my upper body doesn't work against me when I'm running - which also helped cure lower back pain, which I used to get a lot when I first started running.
• I keep my head in a neutral position - not tilted too far back or forward. Think about a bowling ball connected to your neck and how having it flop back and forth would affect your running.
• I control my breathing. For the most part, I time the breathing with my strides. When I'm running hard, I may inhale for two strides and exhale for two strides. When I'm sprinting, I inhale for one and exhale for one. I find it helps my rhythm, although I know other runners who do not pay attention to their breath and do very well. I say experiment with it and find what works for you.
• Increasing my overall strength. I attribute some of my current progress in running to a well balanced fitness program. Exercises like the squat and kettlebell swings strengthen the back, hips, glutes, quads, and hamstrings. My training in martial arts and jump rope work strengthen other muscles including the calves which contribute to my overall ability to keep my form. 

I hope you will consider looking at your technique in all of the exercise you do, whether it be running, rowing, swimming, weightlifting, or kettlebells. Good technique makes your exercise safer and your movements more efficient, meaning that you will go further and lift more with less risk of injury. Also, by keeping your mind engaged on proper technique, you are exercising your mental focus and attention as well. Enjoy your workouts and God bless you.

December 3, 2015 Workout

Warm-up: I warmed up by running slowly and walking in the first half mile of the run.

Run: Conley Loop (3.28 miles) in 38:19.
I wanted this to be kind of an active recovery day while going for this goal. I enjoyed the run, and I did throw a few "faster paced" segments into it. It was not a hard run, but I got a good sweat going and I was breathing hard. This is something I don't want to do too often, but it was better than taking the day off and helped me cross off a goal! This is the most I've run in one workout since my knee surgery. For the next couple months, I'll be focusing on Rowing because of my rowing challenge, but it was good to get this in.

Planks: 40 seconds followed by 20 seconds rest x 3 sets
These started out easy, but the last set was difficult. I will keep it at this intensity for a while.

Stretching and Foam Rolling: 15 minutes
Had a little time today, so did some extra foam rolling and stretching.

Additional Notes

I was feeling a little twinge in my SI joint, which I had an injury a couple years ago. This is right near where the spine meets my hips. I am sure this is from rowing. So I want to keep an eye on that, and make sure to prioritize proper form over intensity until that feeling goes away. It feels fine right now, and a little stretching and foam rolling helped a lot. I didn't feel it at all during the run, but I think my body is giving me a tiny warning to keep an eye on my technique.