USA Fit :: Seattle :: Marathon and Half Marathon Training Programs

Anatomy of a Workout and Proper Form

by Tory Klementsen

Running Form

Stand along the sidelines of any race and you'll see a variety of running forms. So which form is right for you? Fortunately this week's seminar addresses running form. In the meantime, here are some suggestions for getting the most out of your workout by using good form.

At this point if you're new to running, you're probably more concerned with just getting out there and doing your run than anything else. Your body will adapt to your own "style" of running, and for the most part it will do a good job creating its own form. There might be a few things you can tweak, however, to get more out of your run and reduce wasted energy. While wasted energy may not mean much on a 30 minute run, when you're out there for 2-5 hours wasted energy can be the difference between finishing strong and just finishing.

Your workout should consist of a warm up, the run, a cool down, and stretching. Implementing these will give you a good, holistic workout that will result in a more satisfying and beneficial training.

Warm Up

The warm up is to prepare your muscles to do their job. Some people stretch before a warmup, but many coaches warn against doing more than light, preliminary stretching. Why? Stretching a "cold" muscle can result in injury, so warming up before stretching not only is easier, but helps keep you from unintentionally straining a cold muscle.

Start out on a brisk walk or light jog. If you're using a heart rate monitor, keep your heart rate within zone 1 or 2.
Run for 5-10 minutes slowly increasing your speed and "feeling" your body.
After you're warm, this is the time to stretch out anything that your body is telling you needs a little extra attention. Are the hamstrings (muscle on the back of the upper leg) tight? Stop and do some hamstring stretches. Give your calves (gastrocnemous) a light stretch. Relax your shoulders if they're tight by shrugging them up high around the ears, then pulling them down, and relax.

Workout

Here is where you do the bulk of your training. Here is also where you want to pay attention to how your body is positioned as you run.

Running Posture: While you don't have to run with a book on your head, good posture will help you conserve energy, and give you the flexibility to react to hazards on the road such as potholes, dogs, or children on skateboards. Your posture should be relaxed with back straight. Chest should be out with shoulders back, but relaxed. Leaning too far forward will put strain on your back, knees, and hips. Too far back and your stride will "over-reach" and will stress your heals as you land "heavily" on the heelstrike.

Keep your entire body relaxed. While most of us don't think much about what our jaws or toes are doing during a run, clenching any muscles wastes energy. I do a "body inventory" on every mile of my runs, especially during marathons. It's kind of a systems check. I start at the head and move down to the toes checking to make sure everything is relaxed and noting if anything hurts or feels uncomfortable. If I feel discomfort I evaluate my position; am I tense? Leaning too far forward? Hitting too hard on my heelstrike? I adjust as necessary.

There are other running forms that a number of runners have adopted. One that is gaining popularity is called "chi running" based on the tenets of running and tai chi. I have read up on it and find it intriguing, and have even adjusted my form into a "chi" form when running and my back starts hurting and have found that it released some of the tightness in my back. Look for links at the bottom of the newsletter that lead you to resources for different running forms.

Walking Posture: Most of us know how to walk, but we're talking about sustained walking here, so good form will allow you to finish the race feeling as good as when you started. Okay, almost as good.

Stand up straight and walk tall. Remember that old adage of pretending you have a string running through your body and hooked to the ceiling? Well imagine that this string is pulling you up. Elongate your spine and stand up straight, but not rigid. Allow your arms to swing naturally with your shoulders relaxed. If you find that while you walk you feel a burning between your shoulder blades, you're not relaxed. To fix this, scrunch your shoulders up around your ears, then push down, then relax. The arms should be at about a 90 degree angle. If you walk with your arms straight you'll find that your fingers will swell and you'll have numbness and tingling; quite bothersome on the race!

Pay attention to where your behind is. Yes, I know…it's right where you left it. But is it sticking out or us it tucked under. Walk with your hiney tucked in slightly so you don't end up sway backed. Sway back will cause lower back pain.

What kind of shoes are you wearing? Walmart specials? Walking shoes are just as important as running shoes! Be sure to have quality running shoes that fit well and don't pinch. Keep track of the mileage, too. A good running shoe will last 400-500 miles, but after that the inner-workings will start to break down and you'll be rewarded for your thriftiness with knee or foot pain. Pinch a penny elsewhere, but not when it comes to shoes.

Since you've found your hiney, now look for your head. Is it forward? If it is, pull that chin back and straighten up! Just like while running, do a "body inventory" every few miles and check to see where everything is and how it's feeling. Are you relaxed? Is your head square on your shoulders? Back straight? Bottom tucked?

Cool Down

The cool down is as important as the warm up. It allows your heart rate to return to normal. It helps your muscles to "flush" the toxins that build up as a natural result of training. It also uses the muscles in a slightly different fashion so that the muscles you've been using can relax slightly while some of the supporting muscles take over. It is also am important factor in how you feel when you're finished. Running hard then stopping will often result in feeling nauseous, lightheaded, and dizzy.

Cool down by slowing your pace and walking/jogging for 5-10 minutes. During that time feel your heart rate return to normal. Again, take body inventory and be aware of what you need to stretch when you finish your run.

Stretching

I can't emphasize enough how important a post-run stretch is to keeping your muscles in tip top condition. After our runs on Saturday the temptation is to sit down and rest, chat with others, or jump in the car and head for home. Your muscles will rise up and call you blessed if you do this! Stretching helps to return your muscles to a relaxed state. It helps to work out any cramps resulting from your run. It also enhances your muscle's ability to work more efficiently. Most importantly, it can be the difference between "feeling your run" or being downright sore the day after a long run.

Stretch to the point, but not behind, of "feeling" the stretch. You should feel tightness, but not pain. Hold the stretch for 30-60 seconds.
Breathe deeply as you stretch. With each exhale let your body relax a little deeper into the stretch.
Stretch one leg, then the other. Do uniform stretches the same amount of time on each side.
If it hurts, ease up. Do not stretch an injured muscle. At most flex or lightly rub it.
DO NOT BOUNCE! Your muscles grow through the repairs of small tears and rips that happen while you run/work out. Bouncing can take normal wear and turn it into a tear.