Very excited to start a new feature here on the blog, exercise of the week. Each week you get to check out some of the best moves that we are currently training.
Since it is Summer everyone is either trying to get shredded (burn fat to show off that Summer time body) or in the middle of the best part of their running calendar. This move will strengthen the core, lower back, hamstrings, glutes and calves and help your legs
How to perform: Place heels firmly in TRX (or other suspension trainer) handles. Press hip up. Drive heels towards butt, squeezing hamstrings, glutes and calves. Return to starting position with control.
If you want to lose weight running is one of your best choices for burning a lot of calories quickly. The first thing many folks ask me about running is…
How do I run without hurting my knees & shins? Isn’t running bad for your knees?
Here are 5 things you can do to help you avoid injuries & run without hurting your knees.
1. Get new shoes
The first thing to check is your shoes, if your shoes are not running shoes they will not support you properly and are likely to contribute to injury. If you have running shoes they might still be part of the problem. Even good running shoes have a life expectancy. Usually that life expectancy is between 200-300 miles after that, and sometimes before that, they will begin to negatively impact your health. Visit your local boutique running store and have their staff analyze your running stride and needs. Big box sporting good stores won’t offer this type of service but a small specialized running store can. Shout out to my favorite Marathon Sports.
Poor running form on the left, proper form on the right
2. Run with your hips on top of or in front of your feet
When your feet land in front of your hips you are landing on your heel. Think of this as stepping on the break. Landing on your heel shoots impact from your heel through your shins up into your knees, hips and back. By landing with your feet below your hips you greatly reduce impact. Running with improved form can reduce stress and pain associated with shin splints and knee problems.
3. Land mid/forefoot & Lean forward at the ankles
When you land mid fore foot this helps your knee have an appropriate amount of flexion while making contact with the ground. If your landing with your leg straight you are landing with maximum impact. A bent knee stops the chain of impact at the joint. By leaning forward at the ankle (as opposed to leaning forward at the hip) you keep your momentum going forward while reducing impact on your joints.
4. Run tall
Running tall means running with proper form. This includes your head being positioned above your shoulders, shoulders above your hips, hips above your feet. No slouching your shoulders forward, no sticking your butt out, no leaning your head forward. Run with a relaxed & balanced position and watch other form problems melt away.
5. Tighten your upper body form
Any upper body or arm motion which moves side to side and not straight back and forth is taking away from your forward momentum. If your arms are coming across the front of your body you are sapping energy without any reward. When your shoulders are back and your arms are able to move easily forward and backward they become an asset to your running economy and help propel you forward.
For more tips check out the Good Running Form website or contact me for a personalized training session.