We don't like to pay interest when we run. Don't get wrong,
We pay interest to the essentials, like where exactly we are going and when to
turn around to get home in time to shower before work.
1. Your
Hips
I received a score of three out of three on a pushup-type
test of core stability, but a measly one out of three on a test of core
stability with a little rotation thrown in, a modification of my dear friend,
the Bird Dog. To blame is most likely "decreased activation" of my
core muscles, which boils down to having a strong core, but an unstable core,
Peters told me.
As we watched the video of my treadmill running in slo-mo (and
if you've never seen yourself running from behind, this will be quite an
experience), the team pointed out that my pelvis drops about 10 degrees on each
side. In normal, healthy runners, the pelvis drops around five to seven
degrees, they wrote in my report. An increased drop in the hips could put
runners at risk for pesky injuries, including IT band syndrome and hamstring
strains.
2. Arm
Swing
Even though I don't feel off balance when those hips drop,
apparently I course-correct by splaying my arms out to the sides. Okay, it's
not all that dramatic, but normal arm swing should be in what's called a
"hand to pocket" position, and I look like I've got wings. The longer
the distance of a run, the more energy is expended holding the arms up and out,
so it's to everyone's benefit to keep a more streamlined, speedier posture.
3. How
Quickly You Pronate
Most runners have heard of pronation and supination of the
feet -- the inward and outward motion of those bad boys -- in the context of
choosing a supportive running sneaker to avoid overuse injuries. Some amount of
pronation and supination of the feet is normal, but it turns out you don't want
to rush this process, either. The pros found that, at least in my right foot, I
pronate too quickly, and they recommended a strengthening exercise for my
arches.
4. Foot
Placement
There's a whole lot of talk about foot strike, that is, the
part of the foot that hits the ground first, and what that means about running
and risk for injuries like IT band syndrome and knee pain.
5. How
Many Steps You Take A Minute
This is what's known as cadence, and it doesn't reflect your
overall running pace so much as the quickness of your steps. Evidence suggests
that a cadence of about 180 steps a minute or above is ideal. Fewer than that
(like my 168) means there's more force on the body at the time of impact with
the road or treadmill or track, which could lead to knee pain. Taking more
steps could also help limit over-striding, Runner's World reported.
6. Your
Vertical Displacement
Allow me to get a little science-y for a moment: If your
goal is to cover as much ground as you can in as little time as possible, you
want the bulk of the energy you are expending to propel you forward. It makes
sense, then, that any energy spent moving you upward is basically wasted.
7. Your
Weight, In Relation To Your Sneakers
Most runners have probably heard the benchmark estimate that
it's time to replace running shoes every 300 to 500 miles. But according to my
report, that number changes depending on how much you weigh. Try using this
handy equation: Divide 75,000 by your bodyweight in pounds. Then divide that
number by the number of miles you run each week. Voila: The approximate number
of weeks you can wear your sneaks before they lose all their protective value.
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