Good morning!
As I enter my final down week from running, I am excited about getting back into my Saucony Kinvara’s! My time out of my shoes has been mainly focused on strengthening functionally, for both my running and my posture. Actually, improved posture is just as important for my running as strengthening my hips and other more obvious running related muscles. Rightfully so, much of functionality for running starts at the feet and moves up the kinetic chain. This helps me as a running coach when I am trying to evaluate running form using our gait analysis system or conducting a functional screening. Ideally, we would like to combine a functional screening with a professional gait analysis to provide the greatest amount of detail about a runner’s mobility and stability.
“Overuse,” is a typical diagnosis as a cause for many injuries and is also frequently misunderstood. Many believe that running is bad for our knees, because we “overuse” their intended function. That is not accurate based on the anatomic structure of the knee. The knee is a stable joint, composed of multiple ligaments that allow for motion primarily in two directions forward (extension) and backward (flexion) and the knee also has cushioning pads (meniscus) that are intended to absorb traumas created by impact. IF, we have proper mobility and stability throughout the kinetic chain, our knees in most cases would function flawlessly. However, if we lack stability (strength) or mobility below or even above the knee, and add a repetitive motion, something will most likely suffer (overuse). The knee is a popular victim for poor stability or mobility somewhere else! Not fair, I know.
Earlier I mentioned posture and that it is equally as important as the more obvious running related muscles. If you observe runners during a race, you will see various running gaits (form) and some that run with not so good posture. We spend a lot of time focusing on the importance of our core and that is important, but we often neglect those muscles that are not easily seen. Thanks to our lifestyles, we have come to neglect muscles such as: rhomboids, trapezius, and deltoids. All muscles that support our mid to upper back. In fact, many like me have put to much focus on abdominal muscles and pecs (chest), that it created kyphosis (hunching). This is not only bad for posture and long-term stability but can impact running. Running or any activity done regularly will adversely react to anatomic flaws. The problem we often encounter is that we treat the symptom (the knee), rather than address the flaw (posture).
The past 3 weeks away from running has helped me to focus on strengthening my calf muscles, but also work on my posture muscles. Both will require long term attention for strong and healthy running, as well as overall health.
Have a great week and stand up straight!
God Bless!
Mike
Coach Mike’s Running Tip
Throughout the day, stand up and stand on one foot for 30 to 60 seconds. Focus on balancing from the core and hips not the foot.
