Performing a basic exercise can assist you in maintaining the same level of stability while running as you do while standing.
It’s easy for the majority of us to maintain balance while standing up. Assuming a stable posture, which is comparable to the mountain pose (tadasana) in yoga, is not typically an arduous task.
Although standing upright may seem easy, making a small alteration can drastically increase the difficulty. This demand is amplified when running, as it requires maintaining proper alignment while traversing uneven terrain one foot at a time. Once you develop the skill of balance in an upright position, your running performance will improve, particularly during the latter stages of a race or workout.
Discovering this equilibrium is a simple task that can be practiced anytime without requiring any specific equipment. It initiates by locating a neutral stance that originates from the point where your feet meet the ground. Ideally, your feet ought to face forward and your second toes aligned approximately in parallel. Nonetheless, considering anatomical and functional variances, you may want to try different stances to determine the ideal one for you. Keep your feet in the position they would be in during running, with an estimated distance of a fist between the big toes. This placement should line up your hip points, kneecaps, and feet.
Direct your attention to your pelvis, and recognize that it should be in neutral position, without being tilted forward or slumped backward. The hip points and pubic bone work together to form a triangle that should run at a perpendicular angle to the floor when you stand in a balanced position. If you find yourself slightly tilting forward in your pelvis, your lower back may experience discomfort. In order to correct this, attempt to lower your tailbone towards the ground. The transversus abdominis muscle, which forms the deepest layer of your core, should be slightly engaged. In addition, your lower ribs should fold inward towards your spine, your shoulder blades should rest low, and your neck should be elongated with the chin tilted slightly downwards. Throughout the entire sequence, your spine should maintain its natural curvature.
Making it a bit more challenging, are you? Give it a shot by elevating yourself onto the balls of your feet. What changes need to be made? It’s likely that your pelvis and spine must be readjusted: pull down your tailbone, suck in your belly, and bring your chin down. Make it a habit to practice lifting onto the balls of your feet and realigning until it comes naturally.
Observe how the position of your arms alters your posture. If you think it doesn’t make much difference, commence running and begin to swing your arms. You’ll experience the activation of your core muscles to maintain your alignment. Knowing how to stimulate these muscles aids in preserving balance and optimizing your gait by avoiding excessive rotation. Initially, try holding your upright and neutral stance while practicing to swing your arms.
As a final step, attempt to raise one leg at a time in a running motion and take note of how this divided stance impacts the arrangement of your pelvis and spine. Keep in mind to keep your tailbone pointing downwards, your abdomen contracted, and your chin lowered. Discover your personal prompts that will help you maintain this stable stance and revisit them during your exercise routine. These prompts will aid you in becoming a more stable runner.
3 Core Strength Training Drills to Learn Proper Alignment
BREATHING WITH YOUR DIAPHRAGM:
Test this technique: Alligator breath. Lie on your stomach and concentrate on expanding your stomach, not your chest, as you inhale to about half of your full breath. Hold for a second to feel pressure in your midsection, then exhale all of your air. As you improve, you should notice your lower back rising with each breath. Complete a minimum of 10 reps. This technique can be used to activate at the start of a session, but it’s also an effective way to calm the sympathetic nervous system after a workout.
RIB ALIGNMENT:
Give the 90/90 Breathing technique a go: Lie down on your back with your feet resting on a wall or box, and your hips and knees bent to a 90 degree angle. Ensure your lower back is pressed flat against the floor. Take a deep exhale, completely emptying your lungs. This will lead to the contraction of your upper abdominal muscles and ribs. While maintaining this position, continue breathing with your diaphragm, filling up your midsection. Initially, try taking short breaths to prevent your ribs from lifting during inhalations. You will feel your lower back filling up with air, pressing against the floor. After practice, aim to expand your chest and upper back without involving your abs. Repeat the technique 5-10 times during your workout to benefit from its effects.
POSTERIOR PELVIC TILT:
Give this a shot: Achieving a proper tilt is simple with a fundamental hip bridge. Lie on your back with bent knees and feet grounded. Apply pressure to the spine and use your breath to align the ribs, subsequently raising the hips. Focus on the pelvis rolling toward the belly button while keeping the ribs closed. Strongly activate the glutes with little to no contraction of the spinal erectors. Do 5-10 repetitions or cease when your technique becomes compromised.
It’s essential to practice the pelvic position as it is commonly required in strength lifts and static holds. To perfect this posture, I prefer to include numerous drills using the half kneeling stance.
Give this a try: Begin by placing your right knee on the ground and bending your left leg with the foot on the floor in front of you. Ensure that both the hip and knee of the left leg are at a 90 degree angle. To initiate a posterior tilt, concentrate on drawing the front of your pelvis towards your stomach while utilizing a line on the ground to align your right knee and big toe. Though this may destabilize you, it is a positive sign that your body is utilizing proprioception to enhance stability. Gradually, progress to an in-line lunge by advancing your left foot towards the line as your balance improves.
