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Class helps runners with form, safety

  • Published
  • By Staff Sgt. Maria Bowman
  • 375th Air Mobility Wing Public Affairs
SCOTT AIR FORCE BASE, Ill. --  To prevent running injuries, the Health and Wellness Center offers a two-part class twice a month that teaches people techniques to make running more efficient and fun.

Capt. Rett Reber, 375th Medical Group's physical therapy element chief, said, "During a lot of exercises, we train push up, sit-up or lifting techniques, but running technique is sometimes not addressed. This class addresses that. We want to make people more efficient, using less energy to move the same amount of distance."

Al Bromley, HAWC exercise physiologist, said, "During the class on Tuesdays, we discuss the principles of minimalistic running technique. We are looking at ways to change your running gait and lessen your impact. Hopefully, it will make running easier and reduce the risk of injury."

Bromley said the class on Fridays helps runners with their technique. Runners are videotaped before and after they do drills and then they watch how they run back in the classroom. This shows the runners how the exercises help with their technique.

"Friday's session is hands on," he said. "There are different running drills they can do to condition themselves better and help with minimalist running techniques. Overall, we're trying to keep things simple, making slight changes to running gait, having the body slightly leaned forward and increasing the cadence in between 170 and 185 steps per minute. This takes practice, but anyone can adapt."

Capt. Katherine Kebisek, Air Mobility Command public affairs, attended the running class and said she has already noticed improvements in her running.

"There were several things I learned in the class," she said. "The most helpful things were making slight adjustments to my form and staying within my target heart rate. My form wasn't terrible before, but after I made slight adjustments using some of the techniques we learned in class, such as making soft landings and not extending my foot too far forward, running became a lot more comfortable. Once I started tracking my heart rate and consciously kept within my target zone, I actually started experiencing the runner's high I've always heard about."

The class isn't just for beginner runners; anyone can learn something from attending.

"I think this is a great class for any runner, whether you've been running for 20 years or are just beginning," Kebisek said. "There is a lot of useful information and the instructors make it easy for you to pick and choose which pieces work for you. It's amazing how small changes can have such a huge impact."

For more information:

· Call 256-7139

· Visit https://kx.afms.mil/telehealth

·Visit www.youtube.com/user/EfficientRunner?feature=mhee

Efficient Running Principles:

Gradual change: Most people are heel-strike runners. Changing rapidly to a midfoot or forefoot strike may cause discomfort or injury. It may take months to condition your body to run longer distances with efficient form.

Train, don't strain: Run at a moderate pace and distance. You should feel ready to go again after finishing a run. Consistency is the key. Three or more easy runs per week will build your endurance without breaking your body or will.

Breathing: When running, use your belly to breathe. Avoid straining so that you use your chest and neck muscles to breath.

Posture: Stand upright and lean slightly forward, bending at the ankles.

· Upper body: Keep shoulders and arms relaxed.

· Elbows should be bent to about 90 degrees

· Avoid swinging arms from side to side.

· Spine and hips: Your back and hips should not sway side to side.

· Performing stability exercises such as planks and bridges will strengthen muscles that stabilize.

Body movement: You will use less energy if your body moves very little side to side, and up and down. This leaves you with more energy to propel forward.

Landing: Land on your midfoot and attempt to run more toward your toes. Let your heal come down after initial impact.

· Land with a soft knee.

· Do not over stride. "Striding out" forces your to land on your heal and cause a braking force that is inefficient.

Using your glutes: To extend your hip as you push through you step is more efficient. This muscle group is large and designed for running.

180 steps per minute: This is the optimal cadence for running. This rate most effectively uses your body's natural elasticity to aid in rebounding off the ground.