As many of you know, I have started running. Obstacle course racing has really made me realize this deficiency in my fitness and I am trying to correct it. I am still learning so found a cool article on form in Runners World online. I summarize it below but the full article can be found here.
The Perfect Form … its the name of the article, I am not commenting on the subject runner!! 😉
Head Tilt – look at the horizon and not your feet.
Shoulders – Shake out your shoulders to release tension if they creep up toward your ears.
Arms – Don’t clench your fist and don’t allow you arms to swing across the front of your body.
Torso – Run tall — stretch yourself to your full height when running.
Hips – “When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.” I have no idea what this means…
Legs/Stride – “slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement” Foot should land directly below your body.
Ankles/Feet – “land between your heel and midfoot–then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.” For what that is worth.
I have been trying to improve my form, concentrating on the shorter strides, tension in the shoulders, and running tall (i.e. the ones that make sense to me). Saturday I ran over 5 miles.
Afterward, the top of my left foot hurt… a lot. It felt like the bone between my big toe and ankle was bruised or something. I stayed off it on Sunday. On Monday, I did an upper body P90X2 routine to try to protect it. It was feeling a little better today so I went for my run (well on the treadmill, but that still counts, right?). It ached the first mile or so, but feels better now. I read somewhere that it was caused by tying your shoes too tightly and your feet swelling. I kept them really loose today.
Has anyone else experienced this?