Running - Not as Simple as it Seems

Simple. Pure. Natural. And I'm not talking about bottled water. Running is so elementary - you just put one foot in front of the other - that those not indoctrinated into the cult of forward motion occasionally belittle its difficulty. Its simplicity is part its glory. Since our first steps, that mile run in gym class or just trying to catch the bus, running is universal amongst bipeds. Most anyone can do it, and you don't have to learn any rules first, you just step out the door and go.

Nonetheless, the more I run the more I am amazed at the sport's true complexity and its intricacies. This past month I have dealt with some hip and thigh pain. I saw numerous physical therapists, an orthopedic surgeon, an athletic trainer and talked with anyone who would listen about my discomfort. In the end, the only diagnosis I got was that I've been running incorrectly and have some severe muscle imbalances, likely leftovers from improper strength training.

If running is so easy, so straightforward, how the heck have I been doing it incorrectly? Well, there are hundreds of muscles and tendons and ligaments and other junk in the way that must all work together, fire at the right time and generally appease the running gods who dictate injury and health. I'm no doctor and it when people start talking about anatomy I sometimes get lost; nonetheless, with so many body parts it's easy to see how something might go wrong.

On Sunday I went to a talk sponsored by the Indiana Running Company that explored the topic of injuries and correct running form. A local chiropractor and physical therapist discussed why they have great "job security" thanks to all the runners with horrible form plugging in mile after pounding mile, step after incorrect step.

Their main message was that over the course of thousands (or millions after a few months of marathon training) of incorrect steps, the body can break down due to even the most minor of imperfections. Here are a few of their points of emphasis that I've been trying to incorporate into my running. In only a few days I have already noticed a positive change.

*Use your hip flexors and lower abs for power. The muscles of the lower leg (calves, feet, etc.) are meant to absorb force, not to propel you forward. This means that you should focus on pushing your thigh upward, almost a marching motion, instead of pulling back on the ground with your lower leg, ankle and foot. Engaging your lower abs is difficult if you are not used to it and requires practice. Think about drawing your belly button in towards your spine, bringing your hips forward and not letting your butt stick out.

*How you spend the other 20+ non-running hours of your day will affect your running. If you train your body to be in a slouched position, you'll be slouched when running. That means you can't get as much air in your lungs as possible. Poor posture also means you are not moving as efficiently as possible, both contributing to injury and slowing you down.

*Better to do less distance correctly than more incorrectly. Do four miles with your lower abs contracted and getting good knee lift instead of six miles shuffling along and your body will thank you later. If the lack of mileage drives you nuts, cross train until your core is stronger and your form good enough to run correctly as far as you desire. Runners tend to be obsessive compulsive and want to hit their mileage no matter what. If you fall into that category, think about how ugly a big fat goose egg in the running log looks when you are injured and can't run at all.

*Think about your form while running. Pick one aspect of your form and focus on it for at least 5 or 10 minutes every run, be it keeping your shoulders back and arms swinging straight, striking the ground with your midfoot (instead of your heel or forefoot), or drawing the lower abs in and lifting up those knees.

While it is always nice to loose yourself in run and not think about anything, this weekend's talk was a good reminder to me that sometimes you have to work that brain muscle too. Running is actually an extremely complicated process, anatomically, mentally, strategically. The more details you can learn, the more about proper mechanics you can integrate into your exercise, the better off you will be. If Tiger Woods can change his form and still be the best golfer in the world, each of us can take a chance and break out of our comfort zone to try something better. It is not easy, muscle memory takes time and effort. Your muscles have to study to do well on runs just like you have to study to do well on a test. Consciously think about it for each step for at least a small part of each run, especially at the end when form is most likely to break down. Running may be natural, but injury-free running requires a some supernatural effort!

Stride on friends.