Southern View: May 10, 2016
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218<br />
[Edition Tuesday datE] <strong>May</strong> <strong>10</strong> <strong>2016</strong><br />
HEALTH & BEAUTY<br />
SOUTHERN VIEW<br />
Tips to improve your running<br />
Running should be as easy as<br />
putting one foot in front of the other<br />
right? Anyone can run, but having good<br />
technique can make it feel so much<br />
easier.<br />
good running technique will make<br />
your runs feel less tiring, reduce<br />
your risk of injury, and ultimately<br />
be more enjoyable. Muscle People<br />
Physiotherapists specialise in assessing<br />
and improving running technique<br />
whether you are a competitive runner or<br />
just running for fun.<br />
start getting better now with these basic<br />
tips:<br />
POSTURE<br />
• Keep your head straight<br />
look straight ahead of you, about 30-40<br />
metres out in front and avoid looking<br />
down at your feet. looking down will<br />
create tension in your neck and shoulders.<br />
• shoulders back and down<br />
Your shoulders should be back and down<br />
not up by your ears. Keep them relaxed<br />
and avoid tensing them. don’t hunch<br />
over as this restricts breathing.<br />
• Keep your elbows at 90 degrees<br />
Your elbows should be bent at a 90 degree<br />
angle. Try to swing your arms forward<br />
and back, not across your body. This arm<br />
movement helps to propel you forward.<br />
Your hands should be relaxed, but don’t<br />
let them flop. Tight hands can cause<br />
tension all the way up to the back and<br />
shoulders.<br />
• solid core<br />
Focus on keeping your core (trunk) firm,<br />
though not rigid, and straight and your<br />
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hips and shoulders level and relaxed.<br />
Keeping this position in your hips can<br />
help prevent low back and hip pain.<br />
FOOT STRIKE AND LEG POSITION<br />
• don’t strike the ground too heavily<br />
good running is light and quiet. You<br />
should land in the middle of your foot<br />
with a slightly bent knee. Whatever your<br />
weight, your feet should not slap loudly<br />
as they hit the ground. light steps are<br />
more efficient and cause less stress to the<br />
body and landing on the middle of your<br />
foot is the safest way to land for most<br />
recreational runners.<br />
That’s the basics but there’s always more<br />
we can do to help. Try these:<br />
RUNFIT – The technical edge<br />
Muscle People Physiotherapy &<br />
the YMCA gym have a running<br />
group in hagley Park – RunFit, led<br />
by a Physiotherapist and Canterbury<br />
competitive runner, and a Personal<br />
Trainer from the YMCA gym. RunFit<br />
focuses on running technique which<br />
is vital to improving speed, reducing<br />
injuries and making running more<br />
enjoyable for both regular runners<br />
and the beginner. RunFit is ideal for<br />
regular runners who are looking to<br />
challenge themselves, as well as the<br />
beginning runner who wants to start<br />
with good technique and the guidance of<br />
professionals.<br />
diane and Celia have recently<br />
completed a RunFit programme had this<br />
to say:<br />
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three calf injuries in the last 18 months<br />
and i wanted to make sure my running<br />
technique wasn’t contributing to that.<br />
over the course of the RunFit programme<br />
i improved my technique, got faster and<br />
i’m injury free. My training plan is on<br />
track for my first marathon in June.”<br />
Celia, works in sydenham, “RunFit is<br />
the perfect combination of running drills,<br />
core strength and running and i enjoyed<br />
the variety. The core strength training<br />
has helped with my tennis and posture<br />
and i’ve learnt a lot about running form<br />
to help with training in my solo sessions.<br />
The physiotherapist and personal<br />
trainer are fantastic and work really well<br />
together, their on-hand knowledge is<br />
invaluable. The small group environment<br />
is very encouraging and works for all<br />
abilities. i highly recommend RunFit - in<br />
fact i’ve just signed up for more!”<br />
RunFit<br />
The technical edge<br />
Join our running groups<br />
• Physio and Personal Trainer<br />
lead<br />
• For beginners - learn to run<br />
with good technique and<br />
professional guidance<br />
• For regular runners - run<br />
with more energy and<br />
improved technique<br />
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RUNNING TEchNIqUE<br />
ASSESSmENT AND<br />
cOAhING<br />
The physiotherapists at<br />
Muscle People specialise<br />
in assessing and improving<br />
running technique for all<br />
running abilities. if you’re<br />
after some professional<br />
advice get in touch with them<br />
at their hereford st Clinic<br />
Tel: 961 0236 or Bishopdale<br />
Clinic Tel: 360 3606 or email:<br />
admin@musclepeople.co.nz<br />
Call us today on 961 0236<br />
Muscle People Physiotherapy clinics<br />
in the Central City and Bishopdale<br />
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