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Exercising intelligently for running

The London Marathon is fast approaching and many people are training hard in preparation for it.Our question here at Move Three Sixty is

‘Are you training intelligently and correctly for your specific skeletal frame?’

Far too many people or trainers are copying very generic exercise programs without actually assessing the runners needs. There is a huge misconception that to run a marathon or a distance you need to run for training. What about strength training? Strength training is very important to ensure that forces traveling up the foot, ankle and knee converge within the core muscles as the weight of the head upper limbs and upper spine travels down. This energy needs to be dispersed within the core muscles as this is the bridge between the two. If there are any imbalances in the body injuries are inevitable. When people jog there is around 4 - 8 times their body weight going through a single leg. Consider if you have flat feet. Where is the spring in your step coming from?

The body is designed to move and not designed to break down. So you must look at why some people suffer from knee pain, shin splints, ankle pain, hip pain or back pain. The simple answer is everyone is structurally different. Just like some diets work for some people and not for others. Chemically, physically and mentally we are all different. 

At Move Three Sixty we have seen and treated many clients with running complaints. Running technique is very important too. People forget this as like walking, running is simply a ‘do’ exercise. Yet all other exercises have techniques involved or else it is detrimental to the body. When running technique is applied in conjunction with strength training there is only one outcome. Healthy movement and the sparing of joint wear and tear. 

The next time you go training in the gym by yourself or with your trainer ask yourself why are you doing this particular exercise and will your running benefit from it? Will the exercises you are doing slow you down or knock time off you PB? Does the exercise simulate running? Is the speed of the exercise inhibiting your movement? Is this exercise correct for my skeletal shape? Is my trainer considering my old or current injury?

At Move Three Sixty our highly qualified Trainers and Therapists have the ability to assess the client as an individual. Proper clinical testing that will pick up any subclinical injuries waiting to happen, any joint restrictions or skeletal deviations will be found and corrected. 

Consider this. If any joint whether the ankle, knee or spine is malaligned and you go for a run just three times per week. That particular joint you will be loading will be taking 4 - 8 times its body weight, the cartilage will be taking a beating, the nerve structures compressed or stretched. This is a fantastic way to getting closer to having an arthritic joint!

Your posture is very important too. If you have a healthy upright posture then breathing won’t be a problem. But a slightly forward bent upper spine can decrease your ability to inhale and exhale correctly and optimally. That is the last thing you’d want when you’re running a distance! Poor breathing also overloads the neck muscles which creates tension and tightness which then creates poor posture! Its a never ending battle. Move Three Sixty can assess faulty breathing and correct poor posture that will enhance not only running but  your lifestyle too.

Next time you go for a run try these top pointers to improve your running posture and decrease your chances of injury. 

• Relax your shoulders and arms

• Keep your head steady

• Shorten your stride/step but maintain the same speed. Imagine your pelvis gliding rather than dipping each side with each heavy step

• Keep your chest lifted for healthy lung capacity

• Land softly and quietly on your feet!