Running- is there a correct way to do it?
Did you know that there is a "correct" way to run?
I didn’t. I just thought I was not meant to run. It always felt hard, heavy, and I was always slow.
Fast forward several years and a few kids and now I love running!
I would not consider myself a “runner”, but I do enjoy it. I go through phases in my life when I run 3 times a week to time that the only running I do for weeks is after my children.
I have learned to love running since having kids as it is a fast way to get my mental, emotional, and physical energy out.
Running can be for EVERYONE! It might look different for everyone. One person might have a 14 minute mile, while another person might have a 7 minute mile. Your speed and distance don't matter. Your enjoyment while doing the activity DOES matter. If you don't like running try walking.
One thing I love about running is the price. Running only costs how much a pair of shoes cost and then the rest is free. I also love how you can do it anywhere.
Before you start running, make sure your body is ready and capable of running to help avoid injury.
Running is basically a bunch of single leg jumps. Can you jump on one leg?
First, start with standing on one leg. Can you balance on one foot without loosing your balance and needing to hold onto something for 10 seconds? If the answer is no, start with that task. Start with holding onto something and then slowly progress to being able to do it hands free. Master this for 10 seconds on each leg before moving onto the next task.
Second, can you hop on one leg? If you can do a single hop on one leg without falling or holding onto anything, master hoping 10 times on each leg before moving onto the next task. If this is difficulty, try starting with hopping on 2 legs, then progress to one leg while holding onto something. Then move to hoping on one leg without holding onto something
Third, can you leap/bound (yes, leap. Like you did when you were a kid) without any pain, leaking, or loosing your balance? This is a good test of your flexibility, coordination and strength. If you have a hard time with this, start by taking a large step forward then back. Repeat this 10 times on each leg. Work up to 10 leaps (5 leading with each leg).
There are a few more exercises you can do to work up to being able to run while feeling light. Yes, your body can feel light while running if you strengthen the muscles needed to support you.
Your running form can help make your running experience more enjoyable. Lean forward while running rather than running in a straight up and down position. When you lean forward it helps use your momentum to continue moving your body forward. It also takes pressure off of your pelvic floor. Running up a hill is the easiest way for your pelvic floor to support you while running. Running up hill automatically puts your body in a forward position.
Landing on the ball of your foot will also help to take pressure off of your pelvic floor, back, and knees. When you strike the ground with your heel, all of your joints take the pressure of landing rather than your muscles. The type of shoe you wear can help you land on the ball of your foot. Running with a shoe that has a large difference from the toe to the heel will automatically cause you to land with your heel first (putting all of your weight through your knees, pelvis, and back). Get a shoe with a low heel to toe ratio to help encourage your body to land with your ball of your foot first.
If you are recently postpartum, be sure to wait 12 weeks before returning to running.
