Facts about Running

You should care about how you run. 

Like most sports there are bad ways to run and better ways to run. Poor running technique wastes energy, can cause injury, and may even take the fun out of running.

Running is fun by association.

Some people say running isn't fun. Running is fun or people wouldn't do it. Some people run to socialize which is fun. Some people run to gain fitness or lose weight because gaining fitness or losing weight can lead to fun things. Therefore, running is at least fun by association.

Running is dangerous.

If it hurts, stop. Seriously, does that not make sense?

The right way to run is as follows:

1. Your shoes shall not be thick or padded. This makes it too easy to land on your heel and have overall poor form. When you run correctly, you will not need much, if any, additional padding than what your foot naturally offers.
2. Keep your back straight and head up. Look where you are going, not where you are. This helps breathing and balance.
3. Keep your hips directly beneath you. This may feel like you're pulling your hips unnaturally forward. You aren't. Rather than putting an arch in your lower back, it will allow the spine to remain neutral preventing lower back pain.
4. Land on the balls of your feet first. Let your heel lower until it touches the ground. This is the shock absorption. These 3 inches of spring built into your feet outdo any amount of foam or air cushion you could have in your shoes.
5. Keep your arms bent and thumbs held near your nipples. Swinging your arms is a waste of energy for distance running.
6. Take 4 steps for each full breath. Ie. breathing in... left right... breathing out... left right...
7. Don't gasp for air. Focus on fully exhaling.

That's about it.

Past and Future

Starting in January 2012, I worked with my coworker and friend Joe to bring him from a "non-runner" with running-induced knee pain to a minimalist runner who completed his first ever half marathon in October 2012 in under 1 hour 40 minutes, without knee pain. This ten month experiment along with others has lead me to believe that this is one of the better styles of running. In subsequent posts, I will detail the training strategies and techniques we used to get from slow and injury prone to fast and pain free.

Joe and I after completing the 2012 San Jose Rock 'n' Roll Half Marathon, on our toes. Pain free except for sore muscles and some blisters.

Action:

On your next run, get up on your toes for 1 block. How did that feel? Frickin' weird right? Your calves feel destroyed; your knees, hips, and back are thanking you. Good. Muscles can be strengthened.


Finally, you must use this advice at your own risk. Some advice will go against conventional wisdom and doctors' advice. I am not a doctor and do not claim to be smarter than a doctor; I am a coach.