Running Form

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While many athletes aren’t specifically runners, I wanted to add in a few thoughts on one of the most common forms of cross-training – running! It’s easy to overlook running form, as we’ve all been running since we could walk, but it makes a huge difference from an efficiency and injury standpoint.

A recommended read on running form would be from the book “Chi Running” by Danny Dreyer. Some general tips are as follows:

  • Cadence: 180 steps per minute (use a metronome or app on your phone). You can also find a playlist with music at 180bpm.
  • Foot strike: Land of the forefoot/mid-foot, do not overstride/heel strike (fixing cadence will help with this) which puts all of the impact on your knee
  • Remember: “Fall and Pull”
  • Eyes: look forward, not down, keep your shoulders relaxed

My stride is far from perfect, but I’ve definitely seen major improvements since my boxing days where I just thought all running was the same.

Beyond form, I’ll also make sure to be mindful of:

  • Recovery: Rest, ice baths/infrared sauna, normatec compression, Joov Red Light, Diet.
  • “Load management”: I keep my mileage relatively low for a marathon runner, and peak when necessary, but also quickly adapt my training/mileage if need be.
  • Shoes: I prefer to alternate between shoes of varying support, building strength in my feet and not becoming too reliant on shoes to protect me (Form first, shoes second)

I ran my first marathon in 2017, and have now run 9 marathons and 1 ultramarathon. With time and the mindfulness of my body, I’m noticing less of the repetitive use injuries that I did before. I hope to be doing this for a long time!

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