4 Common Running Injuries and How to Avoid Them

If you’re a runner of any distance, you’ve probably already experienced your fair share of aches and pains in various parts of your body. Some of these aches, like sore abs or a little tenderness in your muscles after a tough run or a hard strength training workout is perfectly normal and is probably a good sign that you’re pushing yourself within your limits.

Is Your Ground Contact Time Slowing You Down?

When watching professional and elite athletes run, one thing you’ll notice, aside from their incredible speed, is that their running form makes them look like they are effortlessly gliding through the air. Look carefully and you’ll see that many of them have impressive stride lengths, very little bounce, and smooth transitions from foot to foot.

A Better Way to Run Faster

In a previous post, we discussed the dangers of overstriding and how it is one of the most common faux-pas of running form, as well as a very common cause of injury for many runners. The solution there was to increase your cadence to reduce stride length, which also affects your other running biomechanics like bounce and braking — both measures of running efficiency.

Everything You Need To Know About Pelvic Rotation

When we think of running form and improving performance and efficiency, historically our focus has been on foot strikes: forefoot, midfoot, or the controversial heel-strikes. There’ve been many studies and debates around the topic of the best way to contact the ground, and how “we’re all doing it wrong” in terms of preventing injuries, running faster, etc.

What Is Running Biomechanics and Why Is It Important?

Running biomechanics refers to the mechanical laws relating to movement and structure of our bodies when running. In other words, it looks at how we run through focusing on aspects like how our muscles and joints function during running. These include things like foot strike patterns, pelvic movements, ground contact time, etc. It is basically a deep-dive measure of your running form.

How to Improve Your Running Posture

 How to Improve Your Running Posture

Carrie Siu-Butt Head of Business Operations

Carrie Siu-Butt
Head of Business Operations

Here at LUMOback, we spend a lot of time talking about the importance of good posture when you’re stuck sitting at your desk or standing around while schmoozing at cocktail parties. But it’s equally important to have good posture while you’re in motion.

I love running and have always looked for new ways to improve my running – lighter shoes, compression socks, you name it! Since I started working at LUMOback and focusing on my posture, I’ve been amazed by how much of an impact good running posture has had on my ability to run further, faster, and more easily. Today, we’ll focus on the best running posture and teach you how to run more efficiently with a few tweaks to your running posture.

 

What is Ideal Running Posture?

1)    Run Tall: Keep your body upright and straight, with a slight forward lean. Keep your chest open, and hold your head up so that your chin is parallel to the ground. Avoid common mistakes like jutting your neck forward, dropping your head, or hunching your back.

2)    Square Up: Remember to square your hips and keep your entire body facing forward. Your torso should stay stable, so avoid unnecessary movements such as swaying or twisting your body, moving your head around, or pointing your knees or toes inward.

3)    Relax: One of the most important things is to relax and have fun! Avoid clenching your face, neck, shoulders, or hands, as this creates unnecessary tension. Smiling is a great way to keep your facial muscles loose and remind yourself that doing something good for your body can and should be fun!

Why is Running Posture Important?

1)    Efficiency: You always want to run as quickly as possible, right? Poor running posture can reduce the efficiency of your stride and slow you down. Sticking your head forward, pointing your feet inward, and swaying your body can all make you less aerodynamic and slow you down. And where is the fun in that?!

2)    Breathing: Personally, I’ve always had trouble getting the correct breathing patterns while I run without feeling like I am gasping for air. Now that I’m more aware of my posture, I run taller and keep my chest open, allowing me to breathe easier. Better breathing allows me to run faster and keep going for longer periods of time.

3)    Injury Prevention: While running is a great workout, it can undoubtedly be hard on your body. Numerous studies have shown that roughly 50% of runners suffer from a running-related injury in any given year. While good running posture can’t guarantee that you’ll avoid all pain and injuries, it’s definitely a great foundation and minimizes your risk.

Running has always made me happy, but now that I’m running longer and faster, thanks to my improved running posture, I feel like a true athlete! Start focusing on your posture during your next run and you may be pleasantly surprised by how much of a difference it can make.

Let us know how posture has impacted your running in the comments section below!

Improve your running form with Lumo Run

Lumo Run measures lab-grade biomechanics data for your running form including important measures like cadence, bounce, braking, and pelvic movement on all three axes. The Lumo Run app provides insights into your running form during and after each run, coaching you to become a better, more efficient runner to improve performance and reduce the risk of injury. Compatible with iOS/iPhone. Free shipping, 30-day money back guarantee and 1 year limited warranty.

Learn More

 

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