Today I get to talk about one of my favorite things to do: RUN!

     Running is a great form of exercise, despite how you might personally feel about it. It improves our insulin sensitivity, body composition, lowers morbidities, can be a great outlet for social and mental wellness, and is a chance to explore new places and see new things that you wouldn’t notice just driving around in a city. The American College of Sports Medicine states that we need at least 150 minutes weekly of moderate intensity continuous cardiovascular exercise to be healthy and this can be your way to get it in! The benefits of running are diverse, and as diverse as the benefits are the participants.  I once ran a 5k with a 96-year-old participant and I cried when she crossed the finish line. So why does such a great sport get such a bad rap? Using proper form, building your run wisely, and -perhaps the most import- the proper shoes will make running an enjoyable experience!

     Proper running form is essential for minimizing pain and making running a more enjoyable experience.  Poor form and function when running not only jeopardizes the integrity of your joints and connective tissues, it also uses more energy than necessary and tires you out more quickly.  Some simple form pointers from the ground up:  1) Make sure you are rolling through the foot. Strike toward the heel and push off form the toe to utilize all the muscles of the lower body to help avoid injuries that come along with being too dominant in the quads, hamstrings, or calves.  2) The knee should be raised forward at about 45 degrees from the body when running for distance, and when for speed the knee should come to about 90 degrees.  This ensures proper stride.  Be cautious not to overstride- the way to increase your speed is not with stride length but amount of foot-strikes per minute (turnover.)  3)  Keep the hips and shoulders facing forward with a strong tight core and glutes.  Twisting of the upper body takes the momentum in a zigzag motion, and we don’t want that.  This is called economy of movement:  how much energy it takes to move and when movement quality is not tight and precise we waste energy.  Keeping the shoulders forward and utilizing our arm swings helps to propel us forward.  4) Arms help move us forward- think about keeping your elbows at 90 degrees and taking your hands from hip to in front of the shoulders.  Tight running wastes energy to stay in that position.  I call this the “don’t snatch my purse” or “terrified T-Rex” arm position and it’s not great. On the other side, we need control because running that is too loose or “swatting at bees” wastes energy also. 5) Deep. Even. Breathing. Do not try to breathe with your steps. Breathe deeply and naturally so the lungs fully expand and air exchange is optimal. Rhythmic breathing is shallow breathing and doesn’t allow for proper gas exchange and delivery of nutrients.

Build your runs wisely.  Chose an area that you feel safe in and that is interesting.  A park, a trail, or a neighborhood can help to increase your joy during your run.  Running with friends helps to ensure consistency and build a social network.  Know your limits- if you haven’t run in a while don’t shoot for 5 miles first.  See how one feels, or maybe a run/walk pace to begin with and remember the 10% rule- we never progress more than 10% at a time.  So if you run 5 miles, 6 miles isn’t your next step. That’s 20%.  Using this principle will help to build form and endurance and minimize injury.  Choose music that is motivating.  Music has been proven to help us motivate ourselves for a good run.  You can even utilize intervals such as HIIT or Fartlek running to make things more interesting.  Remember- going farther isn’t the only way to increase intensity.

     Finally, proper shoes is likely the most important aspect. When you run, every time your foot hits the ground it exerts three times your bodyweight on your lower joints.  This, coupled with your running surface and running form, can do some damage.  Shoes from box stores are comfortable but are probably what your foot needs.  Those are designed as a one size fits all approach, and we know that one size fits no one.  It is important to go to a running specialty store where they can see your stride, ask questions about your goals, and fit you for the best shoe possible.  Maybe your feet roll in or out almost imperceptibly and that will go unnoticed until knee or hip pain begins and then we blame it on running.  Along with supplemental strength training, the right shoes will keep your foot where it should be and help to guide you to less pain and a more pleasant experience.  Keep an eye out on my Instagram for an IGTV all about this. I got a new pair of shoes this week from my favorite store and got to interview members of the team on how to find the right shoe, why it’s important, how to tell when you need more shoes, and the sustainability movements within the shoe industry. 

    So, find the right shoe for your run, plan a good run, and work on form and function to enjoy running!  You will soon see the benefits in your activities of daily life, your health metrics, and your mindset.  If we must get in cardiovascular exercise, we might as well enjoy it and running is my favorite method!  Be well.