Since 2008, I have written well over 700 articles for EFI.
Even with those 700, I have about 84 that are in draft form and have yet to be published.
This is one of them. I wrote it about two years ago.
I tweaked it a bit but the points that I highlight are relevant for right now.
Rick Kaselj, MS
I was out running with my dog and son yesterday, and if you’re a runner you understand the feeling of a good run and a poor run.
Today was a poor run. I was feeling flat. I was feeling heavy, and I was really having to work when I was running.
If you’re a runner, you understand the feeling of a good run and a poor run. It feels great when you have a good run. Things are effortless. You’re out enjoying the outdoors. You’re having fun. You’re exercising and it’s a great experience.
It’s frustrating when you have a poor run, where you’re having to struggle through the run, you’re having to work to get through the run. It is painful. You have low energy, and your body feels heavy.
I wondered why I had such a poor run so I looked back at my day and the day before to see if there was anything that I might have done that led to a poor run. I found three things that I did during the day that had led to a poor run.
All three things that I did related to posture.
Let me share with you the tweaks that I am going to make next time so I avoid a poor run.
#1 – Avoid Standing for Too Long
When you stand for a long period of time, all the muscles in your legs end up being activated.
This ends up fatiguing them even before you go for a run.
What you want to try to do is decrease long stretches of time that you spend on your feet, especially on days that you run.
Decreasing the the long stretches of time that you spend on your feet will decrease how much you work your legs.
If you end up getting out of that standing position regularly, you put less stress on your legs so your legs end up feeling a lot fresher for when it’s time to run.
#2 – Minimize Driving
A lot of times when you end up driving, it really puts a lot of stress on the body. The body ends up being put into a position that ends up tightening common muscles that affect running.
Driving for a long period of time ends up tightening the hip flexors, tightening the shins (tibialis anterior), and tightening the muscles in the hip, especially the external rotators, (piriformis).
Driving to and from work is inevitable, but try to do your best to decrease how much driving you do in order to prevent those muscles in the hip and ankle from tightening up and leading to a poor run.
#3 – Decrease How Much Sitting You Do
In most work settings, you are either having to stand or you end up having to sit. With both of these postures, you want to minimize long stretches of both of them (especially on run days).
Sitting for a long period of time ends up affecting a lot of the muscles that are involved in the muscles that tighten up when driving. What I did not mention earlier is both driving and sitting lead to your mid-back stiffening up as well. It often times ends up leading to lots of thoracic spine decrease in movement, which ends up affecting your running especially when you pick up the pace.
I hope those three tips on postures help you prevent a poor run are helpful to you. Let’s quickly summarize. Try not to stand for a long period of time. Number two would be trying to minimize how much driving you do, in order to prevent excess tightness in the hip flexors.
And then, number three would be, try not to sit for a long period of time because a lot of times it will end up leading to the mid-back tightening up, which ends up affecting running, especially when you’re at high speeds of running.
Now have a great run.
A program that I put together to balance out the body to help with running is called Corrective Exercises for Running Injury-free. You can check it out here.
Rick Kaselj, MS