Jes Reynolds…Your Fitness Coach

Running is an important component in almost every sport.  Whether it be for training purposes or actual performance, knowing how to run effectively and correctly is key to reducing the risk of injury, achieving maximal performance, and fun!  When I first started running for exercise in high school, I had absolutely the worst form possible.  I ran with my pelvis tilted forward and my shoulders slumped forward.  It was like a lazy person’s running form.  And the result…multiple lower back strains and a continual battle with knee pain and shin splints.

When I finally learned to run with proper form and technique, it alleviated all back pain and dramatically improved my speed and performance.  This in turn lead to improved athleticism and an overall better feeling about my capabilities as an athlete and runner.  The video below gives a brief and simple summary of what you should focus on when trying to achieve good running form.  Take a look….

See!  I am not the only one obsessed with posture!  Anyway…Let’s review a couple of the important elements discussed in the video.

Common Running Form Mistakes
-over striding
-heal striking
-bad posture (anterior or posterior pelvic tilt; slumped shoulders, etc)

Simple Elements of Proper Running Form
-moderate strides
-mid-foot strike
-neutral posture

An important point to remember is that you will be challenged differently when running on a treadmill as opposed to running on the road.  The treadmill’s moving belt pulls your leg back once you make the foot strike which can cause you to unconsciously adjust your form as you fatigue.  Fatigue related changes in stride can also happen when running outdoors but the risk isn’t as great because there is no moving belt.  To avoid injury, stay mentally in tune with your form especially when you start to fatigue.  Be aware of your environment (treadmill vs road) and if necessary make adjustments to correct form.

Another point to consider is that imbalances in leg strength will affect both the bio mechanics of your stride as well as your stride length.  A sound weight training program that pays attention to hip, knee, and pelvic alignment will benefit both your stride and performance.

For those of you who train with me you may have noticed in the video the expert suggests that you lean forward during your run and shift weight onto the balls of your feet.  While this may seem like a disparity for the way I teach you to lift weights, it is actually completely correct.  The 60-40 heal/toe weight distribution prevents using leverage during weight training.  In contrast, form used during performance oriented activities such as running and sports should include leverage as it gives you to the utmost advantage to perform at your best.  If you would like some tips on how to improve your running stride and develop balanced leg strength, contact me about personal training at jes@jesreynolds.com

In my last two posts, I talked about different aspects of functional training and how it pertains to both fitness results and sports performance.  In this post I will demonstrate a simple yet challenging technique for training functionally: directional treadmill training.  

At first glance, directional treadmill training is somewhat counter-intuitive.  Instead of walking or running in the obvious forward direction, you manipulate the speed of the treadmill to allow yourself to move forward, backward and sideways (side step).  Since forward movement is the most natural type of human movement, it seems somewhat odd to include sideways and backwards movement in your exercise or sports conditioning routine.  But as you have learned from my previous 2 functional training posts, training in many directions (while maintaining appropriate form) is part of a well-rounded fitness routine.

When someone asks you to step sideways or backwards on a moving belt it can be scary, even if you’ve done many other types of athletic movements before.  You should always start out in the forward position, get yourself warmed up, and then slow the treadmill down really slow before changing directions.  To get started walk briskly at 3.5 mph in the forward direction, then slow the treadmill down to about 1.0 mph and put both feet on either side of the belt grasp the handrail on one side of the treadmill and begin side stepping.  As you get more comfortable with the movement you can move into the appropriate position (squat position with a straight back), and then increase the speed and let go of side-rail as you improve and feel comfortable.

Once you’ve gone about 30 seconds facing left and 30 seconds facing right, you should turn back to the front and walk again for about 1 minute at 3.5 mph.  When you feel ready, slow the treadmill down to about 2.0 mph and again put both feet on either side of the belt.  Grasp the handrails and turn around, placing both feet on either side of the belt (you are now facing backwards on the treadmill).  When you feel ready, start walking backwards on the belt while grasping both side-rails.  As you get comfortable and improve, you can let go of side-rails and just try to balance while walking backwards.  When you get more comfortable you can manipulate both the speed and incline of the treadmill.

As you can see, when you get totally comfortable moving in these various directions, you can have a lot of fun with this type of training.  Learning to move both sideways and backwards while holding appropriate posture transfers not only into real world situations, but into athletics as well.  This type of conditioning will allow athletes to move both laterally and backwards with more confidence, precision, and speed.

As always, I’m available professionally to help you learn to incorporate this type of training into your routine. I offer both in person training and online training packages that can help you move to the next level with your functional training.

Personally, I incorporate functional movement into almost all my workouts and it allows me to continue to improve my athletic performance even at a recreational level.  I also use these same theories with all of my clients, no matter their age or athletic ability, and it allows them to progress forward no matter what their starting point.  If you are a do-it-yourselfer when it comes to working out, I recommend reviewing my site or sites such as Perform better for information and tips on functional training and fitness results.

What is Functional Training?
Functional training is a method of training that is based on preparing the body for real-world challenges such as balance, stability, turning, bending, and lifting.  Having the ability to perform these types of tasks using the proper form and biomechanics is the key to maintaining health, continually challenging oneself during workouts, and remaining injury free.

As many of us have experienced, when performed incorrectly anything from getting out of bed or standing up from a chair to moving furniture or climbing stairs can cause knee damage, back aches, tightness in the neck or even worse herniated disks and days without being able to move freely or workout (NOOOO).  Using a functional training regimen at the gym, you include practicing balance by using a bosu ball or performing a single leg exercise with control, stability, and form.   Mastering these movements within the gym then translates into real world situations, the gym is perfect place to practice everyday movements because it’s a controlled environment.  For example, by practicing balance in the gym one would be more prepared to catch themselves and prevent injury if they fell or slipped on ice.

Functional Training & Fitness Results
The first steps to functional training involve controlling your own body weight, improving balance and developing core stability.  As you learn how to perform movements correctly, you activate the appropriate muscle groups, develop balanced musculature, and challenge yourself more effectively during workouts.  This in turn translates into better mobility, safer workouts, and better overall fitness results.

Without using proper form or learning body control, you often take advantage of leverage and momentum during strength movements.  By using momentum and leverage, exercisers can unknowingly compromise joint health, develop imbalances, and completing less total work during a workout (fewer calories burned).

Do you ever wonder why you see some people walking backwards and sideways on the treadmill?  I often see people doing this type of training and wonder if they realize the benefit they are giving themselves.  Directional training is a component of functional training that allows the exerciser to train their body in different directions, improving balance, body awareness, mobility, and strengthening muscles, ligaments, and tendons by placing a different type of ‘load’ upon them.  If you ever attempt this, you should attempt to maintain appropriate posture and start at very slow speeds.

Functional Training & Sports Performance
A well planned sports oriented training protocol includes movement that mimics what the athlete will be doing on the field, court, or ice.  Training often includes components of speed, agility, strength, power, and endurance.  While each of these elements is important to training a well rounded athlete, functional training also deserves a place on the list.

A good functional training plan teaches the athlete to perform all movements with proper biomechanics & body control.  Functional training also trains the nervous system to utilize core strength with every movement.  The combination of training with proper biomechanics & body control while utilizing core strength translates into improved ability to generate speed, power and therefore increases an athletes overall ability to perform.

In this post I have discussed functional training and its benefits for both exercisers and athletes.  In my next post I will demonstrate some simple techniques for improving body awareness, lateral & backwards movement.  If you have questions or comments, leave them here and I will try to answer quickly…Thanks for reading!