The Importance of Well-Aligned Running
Do you know where our runners are?! A lot of our usual pupils regularly run on the road, in nature, or on a treadmill. Running is an excellent way to exercise that is easy to do and provides a full-body workout. It enhances your cardiovascular condition and helps you build physical endurance. We highly recommend adding running to your weekly exercise regimen.
It is not advisable to stick to a single form of workout on a daily basis; instead, a mixture of workouts should be incorporated weekly, with each workout complementing the other. If you plan on running a mile or participating in a long-distance race such as the Richmond Marathon, we have some Pilates principles and tips that can help enhance your performance. Specifically, we suggest paying attention to alignment during your running to maximize your performance. Safety and efficiency are the key components of alignment. By following proper alignment techniques while running, you can derive more benefits from your runs and also safeguard your joints and muscles for long-lasting results.
How to Align Your Running Posture
From top to bottom, let’s analyze your running posture.
To begin, focus on your gaze: Maintain a forward-facing position, possibly tilting your eyes upwards. This will alleviate the strain on your neck and spine, resulting in enhanced mobility and post-run comfort.
Once you have aligned your head, take note of your shoulders. Proper shoulder positioning will open up your chest, making breathing easier and improving your flexibility. Ensure that your shoulders remain relaxed and in their sockets, and avoid either lifting them up toward your ears or pushing them down.
During walking or running, your thoracic spine, which is your ribcage area where your ribs are attached to the vertebrae, should rotate in sync with your stride in an effortless manner. As you move your right foot forward, you can permit the left ribcage and thoracic spine to rotate naturally from left to right, which will cause your left elbow to move forward while your right elbow moves backward along with the rotation.
Improving running performance is possible with a well-positioned core. Avoid body collapse during running by spacing out your ribs and hips and breathing deeply. Reset your gaze, refocus on your shoulder posture, and elongate your body to maintain proper alignment.
As you run, try leaning forward slightly, as though you’re about to fall and your next step will catch you. This shouldn’t be done too dramatically, but rather as a sensation of forward momentum.
During cardiovascular exercise, the number of breaths you take per minute naturally increases and it’s important to ensure that you’re breathing properly. Both oxygen and carbon dioxide are essential for distributing vital elements to your muscles, making it crucial to have balanced inhales and exhales. It’s common to feel fatigued during cardio and exhale too frequently, but you’ll notice physical and mental improvements by focusing on even breathing. To achieve this, try matching the length of your inhales and exhales to your cadence; for example, inhale for 1, 2, 3, 4, 5 steps and exhale for 1, 2, 3, 4, 5 steps. This method not only enhances the rhythm of your runs, but also provides a meditative experience.
To enhance your running, include rotational workouts.
If you want to enhance your running posture while not on the pavement, concentrate on rotational workouts. Such routines will fortify your core and steadiness as well as improve power transmission between the upper and lower segments of your body, eventually resulting in enhanced running capabilities.
Integrate exercises for balance into your routine.
In almost every class at Niche, Reformer Footwork is included in our warm up to enhance the strength of your feet, ankles, knees, and hips.
Stretching correctly can also improve your running performance.
When you run, your body’s muscles are largely exerted and your joints experience intense pressure. However, this type of resistance is beneficial for your body as it promotes endurance and vigor. Nevertheless, the constant motion involved in running may lead to harm, which can be prevented by stretching. Additionally, stretching can enhance your flexibility, enabling you to run with greater ease in the future.
We particularly enjoy a handful of stretches that are especially effective in stretching the hips and back, such as figure four, pigeon, standing forward folds, child’s pose, and cat-cow.
Niche offers a program for improving flexibility and range of motion called Stretching and Mobility.
For enhancing your workout routine and enhancing your running skills, visit Niche and utilize our machines for stretching before or after the class. The reformer enables you to target muscles and achieve a safer and deeper stretch compared to doing floor exercises alone. If you require personalized training based on your body type, you can book a private session. Moreover, we have a vast collection of stretching videos available on Niche On Demand.
Poor Alignment and Posture can lead to a number of issues:
- Headaches/Migraines
- Decreased mobility
- Sciatica
- Fatigue
- Discomfort
- Reduced range of motion
- and more
Not only can spinal misalignment result in sore muscles or discomfort, but it can also have an effect on your general well-being. Individuals with an uneven spine may encounter:
- Frequent illnesses
- Digestion issues
- Respiratory issues
- A slower metabolism
- Interrupted sleep
To avoid the negative effects of misalignment, it is crucial to be cautious. Begin by examining your alignment, and if you suspect it’s incorrect, utilize the tips provided and schedule a chiropractic or medical appointment.
Causes of Misalignment
What is the root cause of misalignment in the body? You may assume that you are safe if you do not engage in sports or exert excessive pressure on your body. However, it is possible to become misaligned due to a variety of factors, such as stumbling and wrenching your knee or hip while stepping off a curb. Although you may not feel the adverse effects immediately, your body will gradually begin to shift. These are some of the everyday occurrences that can result in misalignment.
Engaging in a sedentary way of life, that is to say, spending long periods sitting or being inactive, can result in muscle weakness and cause the body to lose its natural alignment. There may be muscular imbalances and postural problems due to insufficient movement.
A helpful suggestion is to either invest in a standing desk for your workplace or remember to take a break and engage in movement every 30 to 60 minutes.
Bad ergonomics can cause your body to be in unnatural positions, leading to misalignment over time. This can happen from an incorrect office workstation setup, improper lifting methods during workouts, or ill-fitting shoes.
Suggestion: Abide by the guidelines provided here to ensure correct posture while working at your desk.
It’s important to ensure that your shoes are fitting properly. If you require extra support, which most of us do, consider adding an insole to your work or workout shoes. This will help you maintain a stable foundation while exerting yourself.
Insufficient core muscles can significantly impact body alignment, as they are responsible for maintaining it. Inactivity, inadequate exercise, or insufficient attention to this region can result in weakened core muscles. Poor posture is often linked to a weak back or core, which can lead to instability and poor alignment.
Suggestion: It is advisable to regularly perform the Plank Pose.
Begin by holding this pose to develop your core and upper body strength. Check out the following pointers to begin.
- Your hips shouldn’t be too high or sagging too low. You should be able to make a diagonal line from the crown of your head to your heels.
- To get into plank pose, come to your hands and knees with your shoulders directly over your wrists. Tuck your toes under and straighten your legs.
- If you’re a beginner, you can drop your knees to the floor as you build strength. Hold the pose for as long as you can while breathing evenly.
Physical Trauma: Sudden or gradual misalignment of the body can be caused by accidents, falls, sports injuries, or repetitive strain injuries. Consequently, such events can lead to muscle imbalances, joint misalignment, or postural irregularities.
It is important to take note of any discomfort you may be experiencing. While a bit of tenderness is to be expected, persistent or intense pain warrants a visit to your physician.
It may require some dedication and persistence to correct a misaligned body, but it’s crucial to prioritize this effort. If you’re encountering inexplicable discomfort, tense muscles, or migraines, begin by assessing your base. Guarantee you have a solid foundation and harmonize your professional, personal, and leisure pursuits.
