Running Technique – Shoulder Pain And How To Solve It

One of the most common habits runners have is the tensing and lifting of the shoulders, which includes the deltoids, trapezius, romboids, simply put it’s your shoulders and shoulder blades. The idea is to relax and release the tension in the area. I explain more in this video. This will also help you minimize running injuries related to shoulders, down the road.

Factors Leading To Running Injuries – Flexibility And Mobility

When you run your muscles contact and expand. Hundreds of times, maybe even thousands for long distance runners.  Tight muscles and joints can lead to all sorts of injuries including knee pain, lower back pain, plantar fasciitis, muscle cramps.

 

Working on your flexibility and mobility as a runner means you will:

– run faster

– run for longer

– recover faster

– reduce the risk of injuries – including muscle cramps, pulled muscles, lower back pain, plantar fasciitis

– improve blood circulation

 

Furthermore the focus of you stretch and mobility exercises should be not only on lower body but also hips, AND upper body. Why? Because firstly running in a full body movement, second notice how your body moves in diagonal – left leg with right arm, right leg with left arm – there is a rotation in the body every time you step. Third, upper body muscles have to contract and expand just like the lower body, otherwise that rotation wouldn’t take place, it would be very uncomfortable, tight, and at risk on injury.

 

Are 10 min of stretching at the beginning and end of your run enough?

Not really. I mean come on, do you think that after running 5 km 10 min of quick stretches will release the muscles and joints? If you help every stretch for 10-15 sec, and you stretched your whole body, 10 min wouldn’t be enough.

Instead consider:

– having 2 shorter running sessions per week that begin with 10 min stretches and end with a 30 min stretch – full body

– signing up for a weekly yoga and/or pilates class

– natural movement fitness (the kind that we do here at The Merisoiu Technique Institute)

 

Remember, the whole body needs to be flexible, mobile and strong for a runner to be complete.


For coaching or advice email support@themtechnique.com or book a consultation

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Factors Leading To Running Injuries – Transition Speed

You are a long distance runner, but want to switch to interval training to get faster. I get you, it’s normal and a natural progression.

Do read the short article on Change to begin with, then come back to this one.

 

When you want to change your training regime, to transition from endurance to speed, you must remember:

1. Your nervous system dictates how long the transition will take. Force it and you may end up injured.

2. Your slow twitch muscles fibers – needed for endurance – are more developed while the fast twitch muscle fibers – needed for fast, explosive movements – are less developed. Give them time to develop. You can’t hurry the adaptation process.

3. Think of this new training regime as if you were starting from zero, as if you were a beginner – thus begin with easy exercises, practice a beginners routine 6-8 weeks and then go to the next routine, more difficult, more challenging.

 

For coaching or advice email support@themtechnique.com or book a consultation

Want to know when the next running technique workshop takes place leave your details below and you will receive the updates.