| Running injury free is something that concerns distance | | | | move. |
| runners of all skill levels. I can count myself among | | | | Once the posture is stable, the next focus is a |
| the unlucky who have had his share of frustrating | | | | forward lean. This contradicts most runners' view of |
| injuries ranging from shin splints to strained leg muscles. | | | | how they should move. The lean is done from the |
| After running for nine years I was ignorantly not paying | | | | ankles while maintaining a perfect posture. In my view |
| much attention to form. Then, basically by accident, I | | | | this was the most difficult learning obstacle to running |
| found a book called ChiRunning in late 2008, which | | | | injury free, as I had the tendency to bend slightly at the |
| changed my entire running style. The author's name is | | | | waist and lose the energy of my engaged core |
| Danny Dreyer, an ultramarathon runner. He has fused | | | | muscles. |
| his knowledge of T'ai Chi with a common sense | | | | The main reason for shin splints and other running |
| approach to running style. Running injury free has | | | | related injuries is not weak muscles. The barrier to |
| been a reality for me since reading this book. | | | | running injury free is poor technique. When the foot |
| The new techniques that I learned this past year focus | | | | falls on the ground in front of your center of gravity |
| on excellent posture, a forward lean, and relaxed limbs | | | | and the muscles are tight, it is inviting injury. The flexed |
| and joints. The main premise is that distance running | | | | muscles are being stretched unnaturally when the heel |
| does not have to be difficult in any way and that it is | | | | hits first and the foot snaps down. |
| not necessary to build up leg muscles to be good at it. | | | | With a forward lean, gravity is pulling you forward. |
| If you take a look at the top marathon runners in the | | | | Your legs are working to merely keep you from falling |
| world, their legs are thin because they run efficiently. | | | | on your face. Your feet are either landing directly |
| As in T'ai Chi, posture is one of the keys to running | | | | below your center of mass or slightly to the rear of it. |
| injury free. When I run, I focus on a straight and upright | | | | As a result, you land on a flat foot. If your posture is |
| body. My shoulders, hips, and ankles are all aligned. My | | | | still correct, your spine and pelvis will twist slightly and |
| pelvis is parallel to the ground and my head is slightly | | | | your engaged core muscles will absorb the energy. |
| lowered. The work is carried out by an engaged core, | | | | Your limbs will be relaxed and you will be running injury |
| not the legs. Running injury free is a natural result of | | | | free after some practice and time to develop a strong |
| this because it is how the human body is meant to | | | | core. Happy running! |