April 27th, 2010
When it comes to running form, bad race photos tell all. I’m grudgingly grateful for the information they provide, despite the cringe fest.
As a lifelong sloucher, the pushups & chinups I’ve been doing this past year have helped quite a bit, but I still tend to fold at the middle when running. It varies by degree and might not even occur when I’m fresh, but it’s there in most of my race photos. I’ve read enough articles and books on running form to know that slouching isn’t just ugly, it inhibits your breathing and distributes weight where it shouldn’t be, which in turn affects your speed and endurance. Major bad stuff.
To fight it, sometimes while running I make a point to pull my shoulders back and straighten my spine but that tends to tire me out since I lack the basic strength to hold it there. So when I mentioned in the last post how I wished my back was as straight as the Up With People guy (or anyone I’m ever photographed running next to, for that matter) Ewen made a smart comment that it’s not my back so much as a bent core. Uh…wow, lightbulb moment.
I’ll be honest, I never do core work because my abs look good and I figured core work was all about doing sit-ups. Instead, I’ve always blamed my bad form on my upper back and shoulders. But the more I look at all the Boston race photos, I realize I had it wrong, it’s not the top of my body at fault, it’s a weak middle letting the upper body fall forward.
This is a very cool discovery because it’s fixable and the payoff in running improvement could potentially be big. As for my plan of action, Jim led me to a great article with some simple core exercises for runners from Greg McMillan that takes only 15 minutes 3 times a week. Totally my speed.
I figure by Fall, I should be in excellent fighting shape with yet another solid training cycle under my belt and a more upright form to go with it. Sure, I will still despise bad race photos and am guaranteed to have many more in the future, but for now, the bad ones are worth their weight in gold.
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Good luck with the core work. I think you will be quite surprised with the results!
Thanks for the reminder, Flo. I have plenty of dvds and know about the McMillan exercises. Maybe I’ll even get to the gym. As always, thanks for inspiring me! Now, if only I can take action!!
i try and do core work a bunch of times each week too. mostly because i’m vain and am trying to get a six pack
but after taking some time off pre and post-race i’ve been so lazy with it!
Yup, we’re always going to have poor race photos, but that’s part of life. I like how McMillan’s routine uses no equipment. Enjoy!
Thanks so much for the core strength link. I have known for some time that my core could use some strengthening to become a better runner, but never knew where to start.
On a related note, something that has helped my hips tremendously (and my ITBS, since it’s the hip girdle muscles that stabilize the pelvis on footstrike and even it all out) is the MYRTL routine. If anyone wants to take a look, you can google “youtube myrtl coach jay” and it’s the first result. In case everyone knows this already… WHY didn’t you tell me sooner?!!
I started doing core work in ashtanga yoga. My weak core and form were jacking up my left knee. I worked on form, including leveling my pelvis, with a coach & slowly the core is getting stronger and the running actually feels easier and more fun too. Btw your race pics looks great. So is the training cycle for the Philly full?
Just did the workout for the first time. Love it! First 3 exercises weren’t too hard at all but the planks…wow, tough. Which makes sense since they involve the lower back and that’s where my weakness lies. I’m even sitting better in my computer chair right now (which’ll last 20 more minutes at the most, but still…every bit helps!)
Jim, agreed, love the fact that they don’t require any equipment.
Joe, ha ha, I can see you’re never going to tire of marathon jokes.
I still love you regardless.
Yup. The plank lift is a toughie, with the down leg working real hard. That’s the Iliopsoas (thigh lifters) getting worked,
Another favorite: the Palloff press.
http://competitor.com/2009/11/sports/running/monday-minute-palloff-press_3783
I’m betting you’ll see a form pay-off in a month or two. I like all those exercises, and as Jim says, no equipment required. A tip with the planks is to keep your head/neck/spine aligned (don’t let the head drop). Also, try and maintain what they call in pilates “neutral spine.”
Ewen – Neutral spine? Meaning straight?
Jim, neutral spine is a pilates term. Roughly, say you’re lying on the floor, you can just squeeze a hand under your lower back. In other words, the spine is not flattened on the floor, or arched. So, when you’re doing exercises, try and hold that neutral spine position.
I just noticed your website link for your voiceovers. Very cool! I’ve def heard so many of those things…i also like your picture
Thanks cutie. Heard through the grapevine (ok, Facebook) that you won’t be running this weekend. Hope it’s only for the heat and you’re healthy other than that. Everything ok? Gonna be a hot one out there, for sure.
I fell down the steps 2 weeks ago and messed up my leg pretty bad aka can barely walk but it’s getting better. I’m still going with my sister and christi to show my support and have fun
OMG, that’s awful! Sheesh. Well, you couldn’t have picked a better weekend to not race. :-) I’d be a DNS, myself with that forecast. Those gals have balls. Have fun cheering them!
I’m glad you posted this. I was in need of some core help too!
And you are so right about race photos… they can tell you so much about yourself and your day!
Hey Flo, sounds like you found some good advice. Glad of that, because I don’t think I could have added anything, staying upright has never been a problem for me
Thats nice to run whit a group runners, but i also like you a solo runner!.
But sometimes it is fun and you can learn about the runners.
Have fun this run weekend.
Rinus.