Run Long, Run Healthy — June 6, 2024
Stop Leaning Forward; The Most Important Training Lesson; Zone In On Your Best Paces
PLUS: A training strategy with a “2 for 1” payoff; Two simple exercises that test your injury risk; Beware of sports nutrition claims
Stop Leaning Forward
Many runners have had friends and maybe even coaches tell them to “lean forward more” while running. This is usually followed by some sort of logic like: “When you lean forward, gravity helps you run faster.”
Gravity is a real thing, and it can help you achieve many things. Like, for example, smashing your face to the ground. However, if your goal in running is to continue moving forward smoothly and efficiently, you need a more nuanced understanding of the best biomechanics.
That’s what several California researchers explored in a recent experiment. They asked 16 young runner-subjects (half female) to run on a laboratory treadmill with 5 different running postures. The 5 postures were: 1) upright; 2) slight forward lean from the hips; 3) maximal forward lean from the hips; 4) slight forward lean from the ankles; and 5) maximal forward lean from the ankles.
