Running the RIGHT Way

When we think about how to run, we tend to focus on our feet….one foot in front of the other. That sounds easy enough, right? If your running form is incorrect, you’ll end up with aches and pains everywhere! Proper running starts with your head and works its way down to your feet. Make sure to avoid these mistakes the next time you head out for a run.

Let’s start up top. How you hold your head is key to your overall posture, which determines how efficiently you run. Your eyes should be focused on the ground about 10 to 20 feet ahead of you and don’t stare at your feet. This will strengthen your neck and back, and bring them into alignment. Be sure to not let your chin stick out.

Shoulders play an important part in keeping your upper body relaxed while you run. Your shoulders should be low and loose, not high and tight. As you get farther into your run, you may notice your shoulders tense up toward your ears. Be sure to take a deep breath in and as you exhale, relax your upper torso and roll your shoulders back and down towards your pelvis. Make sure your shoulders are stacked over your hips. They should also remain level and shouldn’t dip from side to side with each stride.

Moving down, your arms shouldn’t move across your body when you run. Doing so will use up energy, tires your muscles, and prevents your body from propelling forward. Your hands control the tension in your upper body, while your arms swing in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist with your fingers lightly touching your palms. Be sure your elbows are bent at about a 90 degree angle.

The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient position that allows for optimal lung capacity and stride length. Many people refer to this as “Running Tall” which means you need to stretch yourself up to your full height with your back comfortably straight.

Your hips are key to good running posture. Proper position of your torso while running helps to ensure your hips will also be in the ideal position. With the rest of your body comfortably upright and straight, your hips will naturally fall into proper alignment.

Efficient endurance running requires a slight knee lift, a quick leg turnover and a short stride. Together these will facilitate fluid forward movement instead of diverting energy. When you run with proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact.  Be sure your feet push off the ground with maximum force. With each step, your foot should hit the ground lightly, landing 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.

If you are interested in more information on how to properly run, contact the Fitness Department at (309) 274-4209.

Feel like putting these tips into use? Sign up for our 19^th annual RUN FOR THE HEALTH OF IT 5K on Saturday, July 14^th. To register online, visit www.signmeup.com/83154 or download a registration form at www.pearcecc.com!

Stay Safe While Running in the Dark

With the summer heat in full effect, it’s hard to find a “cool” time to get your run in. Early morning and night runs are a convenient substitute for runners looking to stay away from the hottest part of the day. Safety is the main concern when going out for a run during the early morning and evening runs. Follow these tips to help you stay safe:

Find a well-lit route. It may not be your favorite route to run, but the most well-lit route is always your safest choice. Oncoming traffic and other people will be able to see you better (and vice-versa) and you will be better able to see where you are running.

Always run against traffic. It’s easier to see cars if you can see them coming. Avoid busy roads and those without should or sidewalks.

Be visible. Wear loud colors with reflective material to catch passing headlights is a must. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn’t hurt to add more. There are clip on and magnetic lights available. Wear one in front and on your back to excellent visibility.

Run with a buddy. There are strength and safety in numbers. If possible, never try to run alone. If you have to run alone, be sure to let someone know your route and approximately how long you will be gone.

Ditch your music. Make sure to leave your iPod at home. You can’t hear oncoming cars, cyclists yelling to move, dogs and other potential thread. Running at night without the help of your ears dramatically increases your chances of injury.

Don’t forget to sign up for the 19^th annual Run For The Health of It 5K TODAY! Register online at www.signmeup.com or download a registration form at www.pearcecc.com.

Running Lingo 101

Confused by what all of those “words” mean that those crazy runners keep saying? We are too but we aren’t surprised that they have a language all their own. Read up so you aren’t lost in translation at your next race!

First Things First

Form: Of course you don’t want to be “that runner,” which is why proper form or running technique is key. Keep your upper body tall yet relaxed and swing your arms forward and back at a low 90-degree angle.

Foot Stride: Make every step count. A runner should strike the ground with their mid-foot, not on their tippy-toes or heels. Try using light steps that land right under the hip for lower impact and fewer injuries!

Pace: When you hear “I run a 9-minute pace” they are referring to the amount of time it takes to run one mile.

Warm-Up: To prevent injury runners know to start each workout with a good warm-up. Getting loose for an everyday run can include five to ten minutes of walking or jogging.

Cool Down: A cool down transitions your body back into a resting state. Before you head for the shower, slow down with a series of light activity or exercise.

Work It Out

Recovery Run: A recovery run is a short, slow run that takes place within a day after a longer, harder run. This helps teach the body how to work through a fatigued state.

Interval Training: Alternating specific periods of time and specific high and low intensities is an easy way to get faster, build strength and see the calories melt away!

Cross-training: Try to squeeze in time for sports and exercise other than running into your daily routines to help improve your overall fitness and strength. Great examples of cross-training are: cycling, yoga and swimming.

Stylin’

Moisture-Wicking Clothing: Non-cotton running attire keeps sweat away from the body to prevent chafing.

Compression Socks: A post-run tradition, runners wear these socks to speed up recovery.

The Big Day

400 Meters: One lap around the track.

Mile: 5280 feet or four laps around the track.

5K: 3.1 miles.

10K: 6.2 miles.

Half Marathon:  13.1 miles.

Marathon: 26.2 miles.

Road Race: These are public races that have clearly marked courses and runners who register to participate. (You usually get a free t-shirt too!)

Bib: Runners pick up this piece of paper with their designated number before the race begins and attach it to their shirt to wear during the race.

Chip Time: Measured by an electronic chip in the sneaker or bib, this is the actual time it takes a runner to get from the starting line to the finish line.

Hardware: Wear your medals with pride, and then hang them in a place of honor!

Looking for a place to try your new lingo out at? Don’t forget to sign up for our 19^th annual Run For The Health of It on July 14. Register online TODAY at www.signmeup.com or download a registration form at www.pearcecc.com.