Tag: Train like an athlete

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Running Technique – Running And Lower Back Pain

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Lower back pain is very common and many cases are due to poor use of the body (i.e. poor alignment, posture, weak key muscles).

If you are running with lower back pain you should consider finding the source of your pain before you continue. While there are many reasons your lower back pain may hurt, such as weak core muscles or gluteal muscles, there can also be reasons related to your running technique, the mechanics side of running.

In the video I mention 3 aspects of the running technique that may contribute to your lower back pain.

1. THE HEAD

The head should not be tilts forwards or backwards. Instead is should be aligned with the shoulders, hips and front of ankles.

2. THE SHOULDERS

Shoulders should not go out of alignment with the ears and hips. Crossing the arms in front of your body will pull your shoulders forward, closing up your body, and causing your body to lose posture and good form.

3. THE HIP

a. The Bucket of Water

Imagine your hip joint like a bucket of water. In its strongest, stable and aligned position it is slightly tilted forward. However, the tendency is to tilt the hips too much forward (spilling water forward out of the bucket) or tilt backwards (spilling water backwards).

Keep the hip join in a position where you don’t spill water, neither forward, or backwards.

b. Heel strike

Heel striking when running is the perfect way to tilt the hips forward and throw them out of alignment. This put a lot of pressure on your lower back and makes the whole chain become unstable and weak.

 

Watch the video below and if you wish to attend our dedicated running workshops email support@themtechnique.com

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Running Technique – Body Alignment And How It Affects Performance

Posture and body alignment are 2 topics you will hear me speak about very often. Why? Because a body out of alignment is weak. In the video I used 3 pots to make my point.

If any part of the body is out of alignment the body is an unstable and weak position. That being said the body is a moving system, so there will be movement, you cannot stiff up when you run either. However, movement and misalignment are different.

 

The correct body alignment, even if you lean slightly from the ankles (using gravity for forward movement) your body should be aligned, possibly at an angle, this way:

Imagine a STRAIGHT LINE from EAR to SHOULDER to HIP to ANKLE (in front of the ankle). 

That is what you want to keep throughout your run, walk, and pretty much anything you do. Again, there will be a slight movement of the joint, obviously, because the body is not glued together. In the same time you also need to relax. Having good alignment by stiffening the body will not be any better.

Sure your head won’t fall off as in the video, however you can clearly see how unstable the body is when out of alignment. When the body is unstable muscles will compensate for others which are not doing their job, joints will be put through more pressure than needed, injuries may take place in time and energy will be wasted.

Check out the video below and if you wish to attend our running workshops email support@themtechnique.com

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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

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

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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

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Factors Leading To Running Injuries – Posture And Body Alignment

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If posture is essential to prevent lower back pain and sore shoulders, why is it an element runners seldom, if ever, think about? We, runners, all know it’s important, but we just know, it’s there, it’s important….and that’s about all the attention posture gets, from many runners.

Posture is THE first element you need to look at in all areas of your life, not least your running technique.

Well aligned runners will have fewer injuries. Why? Because your body is meant to be aligned, to move in alignment, it will always seek alignment. When we don’t give what it needs then things go downhill. Slow, it may take a few years, but we get there.

Furthermore your alignment throughout your regular daily activities will impact your running alignment. You can’t have a poor posture 90% of the time, and expect to have a good posture when you run. Sure, it’s alright to forget your posture sometimes, we all do, but not most of the time.

Poor posture and alignment in running can (and does) lead to:

– lower back pain
– knee damage
– ankle injuries – a poor posture does put a lot pressure on the feet and ankles, they are your base of support afterall
– foot injuries
– sore shoulders
– shoulder and neck injuries
– tight neck and shoulder muscles
– reduced flexibility and  mobility – in legs and trunk as well – which can lead to pulled muscles

These are only some of the effects of incorrect body alignment and posture. Other include other area of your health such as digestion (yes, poor posture – poor digestion).

What is the correct alignment for running you ask? According to POSE Method Of Running there should be a straight line ear – shoulder – hip – ball of foot (which is the support and point of contact with the ground; ball of food is not toes or heel).

Alexander Technique is similar, with the only difference the straight line end just in front of the ankle. Since in Alexander Technique we look at standing and walking, alignment is a littler bit different, ever so slightly.

I will write another article on the topic.

Need coaching? Email support@themtechnique.com of click here to book a consultation.

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Factors Leading To Running Injuries – Change

Does running regularly mean you will end up having to pay physios for life? No, not necessarily. Although, like with virtually any sport, even swimming if you swim often and aim high, you will suffer some injuries. How bad, how often and for how long, now these are variables that can be changed.

Change is one of the causes of sport related injuries. And when we talk about running injuries we refer to:

– foot injuries – including plantar fasciitis
– ankle injuries
– shin splints
– knee injuries
– hip injuries
– lower back pain

These are very common injuries and pains in runners who run regularly and push themselves to make progress.

Change is one of the elements that can cause there types of running injuries. Change in terms of:

– speed
– distance
– running frequency, but also
– different shoes (watch out minimalist/barefoot runners when transitioning to minimalist shoes), and different technique
– training type – i.e. from endurance training to interval training

No matter how much you try to progress fast, you are directed by your NERVOUS SYSTM. Until the nervous system adapts to the change, any attempt to push beyond it’s adaptation time frame can lead to injuries.

Thus, my advice on any changes you wish to make:
– make change slow
– have patience
– make the correct changes
– make the changes correct
– get a coach to direct you so you do things the right way, especially if you are a beginner

Need coaching? Email support@themtechnique.com or click here to book a free consultation.

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What Can You Learn From Athletes

I’m not sure why I thought about writing this article. People look up at athletes, they admire them for their talent, abilities, and their fitness and physique. This perfection we see seems very far and difficult to reach as us. Yet….the truth is….they are no different than you.

They have 2 legs and 2 arms just like you. A brain, skeleton and muscles just like you. Yet, what makes them so talented that they can achieve what other can only dream of? And what can you learn from them to achieve your own aspirations?

Talent counts for very little, maybe 20%. The rest is sweat, tears and sometimes blood.

Do you think athletes “feel like training” all the time? Top athletes train for hours every day. They have dietary restrictions, have to sleep a certain amount of hours every night. They have specific goals and training plans and more. Above all this:

 

1. They are committed

They commit to master one thing and one thing only. They may train in other sports but THE ONE is the one they master throughout their career.

Jumping from one sport to another within a few years will not get you anywhere.

You might think 12 months of consistent training is enough. Nope, that’s just the beginning of your journey.

 

2. They are consistent

For year and years, not 5 or 6, but 10 or 20. They seldom miss a training session. There are athletes who have families and jobs, but they don’t come with excuses not to do their training.

 

3. They keep going no matter what

When they fall they get up. When they fail they try again. If one thing doesn’t work they try another, and another until they find the one that does work.

How many times did you give up because you haven’t seen results in 3 months, or massive results within 12 months? Many athletes train for years and years before they enter some competitions.

They also train for years to compete a few minutes and…..they lose. Someone has to be on the first place and it’s not always you. Still, they keep training.

 

4. They have coaches

When the tough get tough who has their back? Their coach. Don’t think coaches are reserved only for athletes. If they, who know so much about their sports, have a coach, so should you.

 

5. They sacrifice

Sounds tough but that is the truth. There are a lot of sacrifices, but the rewards are worth the sacrifice.

 

Next time you see someone on a podium, don’t forget they started from zero and worked their way up. Also remember talent can only get someone so far, hard work over long periods of time will get you where you want to be.

Questions? As always you can contact me any time.