Good Form Running

Genevieve from New Balance at Fit Tri Run in Galveston

FitTriRun store in Galveston hosted a running clinic this past Saturday.  It was taught by Genevieve from New Balance. (Gosh I hope I spelled it right.  I know it's not pronounced the way most of us think it should be but I think I have the spelling correctly.)  This was my first time to a running clinic so I went suited up to run or maybe not.  I forgot my water bottle (which is a definite no no in this Texas heat and humidity) and I forgot my strap for my phone.  Fortunately, most of the clinic consisted of doing some exercises inside the AC'd store and doing a very short run in front of the store.  I learned that a running clinic is a class to instruct you on the proper form or technique of running and also record you to humiliate...I mean consult you on how you can better your form.

Now, Genevieve did not humiliate me. It was a joke.  However, she did record each of us running past her, first with shoes and second time barefoot.  Then she hooked her Ipad, the device she used for recording, to a large TV inside the store and proceeded to play each person in slow motion as she critiqued their running.  I have to say it was interesting to see everyone in slow motion. You see alot of minute things you would have missed had you watched at regular speed. For instance, while I was running across the screen, I could clearly see each roll of flab as it jiggled up down with each pounding of my foot and I must say, I discovered that each jiggle comes in waves and not just one big whop! Ok, that is not the only thing I discovered but before I go into my evaluation let me tell you some of the things I learned about good form running.

1. Posture:  Stand tall while you are running (even if you are only 5'1").  Your toes should point forward because...well because you want your toes to point in the direction that you are going. Keep your head up because looking down will cause you to slouch. Unless of course you are running on uneven road or trail and in which case you may want to look down from time to time so that you don't fall flat on your bum.  Your arms should swing freely from your shoulders with your thumbs pointing upwards and elbows at about 90 degrees.  (Another good reason to get the Amphipod hand held mobile phone holder) She suggested you reset your posture during your run by reaching up towards the sky and circling your arms back into correct position.
2. Midfoot:  You should aim to land on your midfoot when running.  Visualize marching in place while your ankles are flexed.  Heel striking can cause plantar fasciitis, over striding and injuries because of the hard landing.  Landing on the forefoot can cause Achilles pain, calf strain and shin splints.  She said shin splints happen because the wrong muscles are being used. Instead of the calf being used, the runner is using their shin.  
3. Cadence:  Ok, this was completely new to me. But when running your cadence should be 175-180 strides per minute.  That is 90 strides per leg.  If you are not sure about what that is and you have a smart phone, look for a free metronome app from Itunes or Googleplay and set it at 180.  Try to match the cadence at home while marching in place. Or click here for an online metronome.  She also mentioned Jogtunes that works on your IPhone or Android phone. To find your current cadence, count the number of right foot strikes you do per 20 seconds and multiply by 6.  Remember to run light.
4. Lean: This was a fun exercise.  She asked us to stand with are toes pointing forward and lean forward from our ankles until we felt the urge to take a step forward. She said that angle just before we fall forward is the optimum angle to utilize gravity to propel you forward rather than excessive muscle force. Some of us did that one over and over again.  I think we just liked the idea of falling forward.

Sounds like a lot to memorize, right?  Well she said one way we could train ourselves to do this naturally would be to barefoot run once a week. (of course make sure the surface is smooth and free of broken glass or loose gravel that may harm your foot.) She also said to march in place prior to your run with ankles flexed to help you strike midfoot.  Also before and even during  your run, reset your posture by swinging arms overhead and bringing them back to your side.   Also, listen to your foot steps.  They should be light. Your goal is to reduce the sound of your footsteps to a minimum because that means you are running light.  

Well when we watched the video of my running, we discovered that I look down instead of forward. One could argue that I am a trail runner and must keep my eyes out for fallen limbs, snakes, rabbits and alligators but that is no excuse. Because I looked like I was looking directly down at my feet.  I am also a heel striker...which could explain why I am having another episode of plantar fasciitis.  I didn't seem to heel strike as badly when I was barefoot so I guess next on my list are some vibrams 5 fingers and incorporating some track work into my running routine so that I have a smooth surface.  (My husband would argue I am just looking for another reason to go shopping.) 

If you want to learn more about good form running, just click here and let me know if there is anything you discovered that you can improve.

Dirty Girl in 3...2...1

(Picture from Gritty Goddess Facebook page)

It's 3 days until the Gritty Goddess 5K obstacle run in Galveston!  I can't wait. Two wonderful gals are going with me. No, we aren't running buddies. We are scrapbooking buddies. I love that my two worlds are colliding!  

The last time I did a mud run, I did it with a good friend. I have to confess that when I said yes, I really wanted to say no.  I even think I tried several times to excuse myself from it.  I was scared.  I had not ran in a while and the idea of running through an obstacle course for 5Ks frightened me.  I didn't think I could walk 5K much less run 5K and throw all my fluffiness over a wall or climb a tall rope thingy or huge bouncy thingy (yeah I have no idea what their official names are).    And that day I proved myself right.  My poor friend Mari, I am sure she was ready to strangle me. I admire her. She is tough and independent and confident.  But at the same time she will give you the shirt off her back if she thought you needed it.  She doesn't put up with any crap and is a natural born leader.  She is soo cool she is even part of a roller derby team.  Her name on the team GREEN BEANER ! Love that girl! So she would say, "ok lets just run to spot X" and I was just turn and look at her like she was crazy. You know why I would just look and not say anything?  Because I was out of breadth from just walking!  Half way through, I pretty much convinced myself that I was going to pass out.  Now I am not sure if I was going to pass out because I had no more energy or because I thought once we got round this group of trees we only had on more obstacle and when I got around the trees, I realized we have 5 more obstacles to do and plenty of walking (Uh I mean running) to do in between .   But being the wonderful friend that she has always been, she just encouraged me and stayed with me. Thank you Mari for putting up with my drama.  

Ok, I am pretty sure I still can't run a 5K, much less run a 5K and then some.  But I am not scared.  I want to try.  I want to see what this body can do. I have been running for a few weeks and I want to take this body for a test drive.  I am sure I will get tired. I know that a dozen women are going to grab onto my bum and push me over the 5 foot wall.  I know all this and I am okay with it.  I JUST WANT TO TRY!

So my next run will be Saturday morning at 10:10 in the EIRENE wave at the Gritty Goddess.   I will wear a Tiffany Blue team shirt with ratty old shoes and other clothing that will probably have to be chunked after the run due to all the mud we will encounter.  (thank you Monica for offering to make the t shirts at such a great price) and  (thank you Ellie for having the idea to use a part of my blog name as the team name).  I promise to   nevermind. I make no promises to do anything but do my best, support and encourage my friends and all the women and enjoy every minute of it.

Go run the red carpet

I am in my last days of treating my heel and plantar fasciitis.  I must say, I have a new appreciation for stretching and doing the maintenance when it comes to physical activities.  But I am really anxious to start running again.  I want to be out in the sun. Well that's not the only reason.  It gets hot in my little town.  But not only hot, it also gets really humid.  I had hoped that I could get out there while it was still cool and low humidity and allow my body to acclimate to the increasing heat and humidity while I increased my mileage.

I am also contemplating joining a running clinic.  TriFit Galveston runs a clinic for different levels of runners.  My sister started last year and fell in love with running.  Are you getting a little anxious?  Did you just tell yourself "Oh I am not ready for that."  or "Running in front of people? No sir, I will stick to my treadmill in my basement where I can run in secret?"  Well if you did STOP IT!  If you desire to run, don't do it in the dark, it is nothing to be ashamed of desiring.  It is something to be proud of.  Most people that don't run, don't run because they think they can't.  The fact that your are even contemplating running means you already have more confidence than they do.  So put on your running shoes and get out there!

No?  Nothing? Still not doing it? Ok, then do me a favor.  Find the next 5K in your area and don't sign up.  Mark it on your calendar.  Get up that morning and go cheer on the runners. Sit on the side lines and cheer on the runner that runs like a gazelle with their fit "runner's" body.  Cheer on the preteen that is running their tenth 5K and just loves getting out there.  Cheer on the mom that runs most days with their child in a stroller. Cheer on the senior that has ran their whole life and never stopped. Cheer on the senior that discovered running a few months ago and are running their first 5K. But most importantly, cheer on the gal that is fluffy, like me.  The girl that can't buy clothes from the regular clothing section of most stores.  She shops Lane Bryant, not only for their cute styles but because they have styles she can actually fit into.  Cheer her on!  What am I saying?  There will not be just one gal that meets that criteria. There will be several gals just like her, just like you, just like me.  They are beautiful and they are strong and they are free.

 She isn't worried about people laughing at her or judging her.  She doesn't have time for that nonsense.  She is in awe of the strength in her body.  She has pushed it and it responded.  She rewards herself with a run down the red carpet.  Only this isn't just any red carpet.  This carpet comes in many colors and forms.  Sometimes it is a trail through the woods but most of the time it is a gray path that winds through the streets.  Her attire is not a little black dress and heels. No, she is dressed in fitted running shoes, wicking top and bottom and a number across her chest.  Oh how she loves her fans.  They line up for miles (3.1 to be exact) to cheer her to the finish.  She can hear them yelling, "we are proud of you" and "you can do it"!  She is the star and they are her fans and nothing else feels as good as this moment for her.

So if you are in your basement or guest room or living room and running on a treadmill, get out there and run with the other runners.  Go run your red carpet.  You are a star and stars are meant to shine, not flicker in the dark.  So if you aren't ready or don't believe me, be a cheerleader at the next 5K, you'll be glad that you did.

Review of Amphipod Handpod

Today I thought I would share with you my review of the Amphipod Handpod. 

In this video I review Amphipods Handheld case, Handpod.  It is a case very similar to their water bottle.  The case allows you to hold your phone, MP3 player or Ipod in your hand without having to grip it.  In the video you can see me shake it wildly with my palm open and it does not come off.  It is incredibly comfortable to hold.  Amphipod went as far as placing two small pockets on it to hold your keys, ID or energy beans. The clear plastic front makes it easy to see through and is touchscreen friendly. 
If you are a data junkie like me, you will love the fact that you no longer have to twist oddly around to see your current stats or to change your music.  You can just turn your palm up and do what you need without skipping a step.  The strap is adjustable for all hand sizes.  The material is extremely durable and will hold up well even in the sweatiest palms.  Because it is universal, Amphipod has equipped it with for small holes for headsets to attach to your device (two on top and two on the bottom.)
I highly recommend this case for anyone that walks or runs and loves to listen to music, book or anything else while doing it. 
I bought mine at Tri Fit Run in Galveston, Texas, but if that is too far for you :) here is a link to purchase it on line or to find a store near you that sells it:
http://www.amphipod.com/products/holders/music/electronics/handpod-smartview
If you like this video, please click the like button.  Subscribe if you want to see more video reviews on items like these.  I am a runner that does not look like your typical runner. I share tips for larger girls that want to run but are either afraid to or don't know where to start.  Some videos, such as this one, are universal to any size.  Please remember to check with your doctor before starting a new exercise routine.