Chapter 11:
My experience in doing running form evaluations for over 10,000 runners, backed by research, is that your body will naturally adapt to an efficient motion if you run naturally. This means that you should not try to run the way someone else runs, or force yourself to run in a way that is not natural.
Strategic walk breaks will help your body make a form efficiency adjustment. Extra walk breaks can often allow for adaptations to avoid aches or pains. When the walk breaks are made often enough from the beginning, you can reduce the normal fatigue buildup. Each walk break allows you the conscious opportunity to monitor the continuous buildup of stress on foot, leg, muscle, joint, etc. If there are problems during the walk you can adjust stride, foot placement, posture, and walk-break ratio to stay energized without pain.
Most runners I’ve worked with run better and reduce pain by running upright: head over shoulders, over hips as you touch the ground. But if you are one of the few that naturally lean forward when walking or running (and don’t have back or neck pain) you should run the natural way for you. Back and neck pain are often decreased significantly when one maintains an upright posture.
Good running posture: Visualize that you are a puppet on a string.
Efficient running: Keep your feet low to the ground with a short stride and a light touch.
Stay low to the ground: This allows the ankle to do most of the work, significantly reducing muscle fatigue. When the ankle is the primary running mechanical component, wear and tear on knees and hips can be reduced significantly. Muscle fatigue is also reduced.
Shuffle! The resulting running motion is a shuffle. The ankle is an amazingly efficient lever that can keep you running forward with little effort. A shorter stride with the feet directly underneath stimulates a reflex action in the ankle with consistent propulsion.
Stride: A short but natural stride also activates the ankle, significantly reducing aggravation on other orthopedic units. When the ankle is the primary mechanical component, wear and tear on knees and hips can be reduced significantly.
A stride that is too long: Most of the aches, pains, and even injuries that result from the mechanics of running, have, in my experience, occurred due to a stride that is extended beyond one’s natural range of motion. Biomechanical studies show that as runners get faster, the stride shortens. Reducing stride slightly, with feet directly underneath, stimulates a reflex action in the ankle with consistent propulsion. This allows the body to keep adapting as you move forward.
Feet and legs low to the ground: The more you lift your legs off the ground, the more effort required and the greater the chance for aches and pains. Again, a natural and efficient motion of the feet can reduce exertion, allow for better recovery between run segments and let the body adapt and repair. You’ll also find it easier to transition between running and walking.
Light touch of the feet: Some people naturally run with a hard pounding motion. If this is not causing aches and pains, natural motion can prevail. But if you are experiencing any aggravations that could be linked to the heavy foot landing, work on a lighter touch. This is usually associated with a shorter stride, with feet low to the running surface. Those who make some pounding noise during a run can try to improve by doing this drill: During a 30-second segment of a run, listen to the sound of your feet for the first ten seconds. During the next twenty seconds try to reduce the volume by making form adjustments. Between each noise reduction segment, walk normally. Do four to eight of these during one or two runs a week.
No aches and pains: As your body adapts to a smoother running form using the right Run Walk Run® ratio, aches and pains are reduced and often go away. Walk breaks stop the cycle of stress on the weak links and speed recovery. If you experience an increase in aches, pains, or fatigue, drop back to shorter run segments and more walking.
Ease into a walk break, and then ease back into the run segment: In the chapter on drills, you’ll discover two simple exercises that can help you run more efficiently and smoothly. You’ll naturally transition into each walk break and then gradually get the body running again. This will further reduce the chance of aches, pains, and injuries.