Tuesday, July 21, 2015

Slo Mo Running Form



I have looked at videos of myself running a lot! Is it weird I find it so entertaining to watch my feet?  This video goes into slo-mo about 3 seconds in, it's not long.
Seriously, get someone to slo-mo your running, I promise you will learn something from it :) 

Why did my bone break down on me?
How can I keep this from happening again? 
These are the questions that make me toss and turn. 


I have shared before my Vitamin D was low...16. I tried several things to up that, including:
  • orange juice with calcium
  • a new D supplement, which I take at different times each day
  • more dark leafy greens
  • take fish oil
  • eat eggs a few times a week (this killed me at first, now I do it often)
  • try to be outdoors at least a few times a week in the sun
My Vitamin D is at 27 now, so it's helping. If you have any tips I am open!! Please share :)

My running form is an issue.

That fascinating video shows some weakness in how I land and push off.  I am still not landing mid foot like I should be. I was going to retire the Altra Torin's in this video, because they have a lot of miles on them, but I am glad I was filmed in them first. My form is actually better in the lighter shoes. My running video in my Brooks Ghosts (made a different day) revealed more heel striking. 

It's so hard to change your gait. I am trying to search for info to help. I admit, it does seem a bit overwhelming trying to learn all over again. 


Obviously I am NOT an expert, but my downhill running was the first problem I self evaluated after my stint in the boot. 
Good times! Not...
I was trying to work on some things the therapist and Doc told me to do, and I realized my downhill running was a mess. I had this motion that was almost like a halt. I would describe it as putting the brakes on. I try to let the energy flow now when I run downhill, and not speed up too much. Too much speed can cause out of control running. That was easier to work on, than actually trying to change where your foot strikes.

Looking at the video made me realize---> balance work and ankle strengthening is much needed.

I have been slacking at doing my shoulder presses and arm curls balancing on foot, but I need to make that a standard occurrence

So this clumsy old gal will be trying to work on it.

General thoughts?
Thoughts on how to change your gait.
Ever try to change something in your form?
Do you do any balance work?
Ankle strengthening?
Have any vitamin D and/or calcium tips?

Happy Trails to you, 
Karen 

32 comments:

  1. I am sure my form is awful. I don't any exercises either.

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    1. Even after surgery?!
      As long as you don't get injured form probably doesn't need to be messed with!

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  2. Always interesting! The only time I've had mine assessed is at the running story when I'm buying new shoes and they film me on the treadmill. Which is always weird because people tend to run a little differently on the treadmill but I guess that's the best they can do. It revealed that I overpronate on my right foot but my left is pretty stable, which is weird because it feels like the other way around when I'm running!

    I run in Newtons, which are specifically designed to encourage more forefoot striking. They're not for everyone and they take a while to get used to but I definitely have noticed an improvement since I started wearing them. Otherwise I always try to make the little tweaks as I'm running: straighten up, relax my shoulders, increase my cadence, etc.

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    1. I have a pair of Newton's too :) They are lower drop! I am still nervous about the lower drop since my injury, it's so hard to know what is right.
      I bet every one has one side that's a bit stronger, but that's interesting you feel the opposite. My right leg has less flexibility and I was injured on the left...weird.
      I like your tweaks, I think I did better in Spring when I could clear my mind and think about hose things. Now my brain screams hot, hot, hot! and I have a harder time.

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  3. The idea of changing my gait terrifies me. How does one do it? I mean, I understand trying to engage core more, relax shoulders, things like that. But I feel like we run in the way that feels the most NATURAL to us, but I guess sometimes the way that feels natural is not the best way. I hope you have an expert to help you with this! I had my gait analyzed once at physical therapy. They put insoles in my shoes that were hooked up to a computer so I was analyzed electronically and by an actual human being that knows a lot about gait.

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    1. I have thought about doing a clinic here that has a runner therapist. My therapists has looked at this and I talked with him today about coming back in. I hope I can get there soon, but I have a lot of stuff scheduled at work next week. I am waiting on script from my Sports Doc so they can see me.
      I agree we do what come natural and that usually works! I have always hit my heels even walking but I didn't know until the Doc told me. I am trying to make small changes and it's hard, I am not sure I will be successful but at least I am doing a bit better on hills.
      I just want to run and not end up hurt.

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  4. My form is not pretty, but I also think we probably shouldn't force ourselves into running in a way that's not natural to us. Some of the elite women have horrible looking strides...whatever works I guess. I take a chocolate Vitamin D-3 chew with a peanut butter Tri Flex chew (both GNC). Together they taste like a Reese's cup!

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    1. That's so true, I have watched some elites and thought how do they run so fast when look all over the place. And then there are the folks who just glide, and make it look easy. I know I can't change but so much...but I hope I can work on some things and stay healthy.
      Reese cups, right up my alley!

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  5. It can be tough to change your form! I have found that strengthening exercises and drills help a lot. I have a gait analysis done it PT and that was able to point me in the right direction.

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    1. I am trying to find a few things now I can do for ankle strengthening ;) It sure is tough.

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  6. I have nooo idea how to even begin changing my gait. My gait starts out fine but as I get tired I become heavier on my feet and start heel striking. I think it's all about becoming stronger!

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    1. I do the same thing! When I feel heavy in the heat, or get tired I get sloppy. I try to focus but it's hard when tired lol Stronger :) yep, trying to there.

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  7. Yikes, this is always in the back of my mind. I want to get video of my stride but fear what will result from that lol. I'm an over analyser and would end up doing more harm than good.

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    1. You can't let it drive you crazy! but it is a tool to see what exactly is going on. Knowing does help me focus a little better. I think it helped me to see I need to strengthen my ankles and balance.

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  8. That's interesting, because I seem to have the same wonkiness on the right foot.

    And I really need to get my Vit D tested . . .

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    1. I think that low D contributed a lot to my injury! get it checked :)

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  9. I never even thought to do that with my phone but that's genius!
    I'm afraid of what I'll find.
    I need to start taking Vitamin D myself - I get the finger shake from my doc every year about it.

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    1. Don't be afraid, it just helps to make new goals :)
      Yes, keep the D up, it's important.

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  10. I dealt with my first stress fracture in Jan coming off my first marathon and had just found out I was extremely D deficient as well. I was totally shocked even. Ankle and foot strength are important and not something you think much about. I used to dance (20+ years of ballet) and didn't have a clue how strong my feet really were until I stopped and now I'm having fun issues that I never had before. Balancing and unilateral exercises are great, but sometimes easy to let slide. I should take a look at my running gait. I know I run way too far forward (hello ballet) and I suppinate barely rolling in and my heels almost never hit, but I'd be curious to see what my hips are doing (another area to pay attention to).

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    1. Interesting, I think being D deficit is probably more serious than we realize. I was diagnosed in Jan. so we are pretty close in our timelines.
      Ballet would make you extremely strong, and probably opens up more ways to build strength!
      That's what my Doc says keep the hips lose. My guess is you have some pretty good flexibility after years of dance which is a hug benefit.
      It never hurts to look at your form. I am hopeful as I strengthen my form will work for me, it's very hard to change, but we can tweak things :)

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  11. I know that my form has improved but it's really, really hard to try to change your gait. I tried to do the Newtons thing and run more on my forefeet, a couple of months later I was in a boot. It's so important to make very slow changes. I also think strengthening helps correct a lot of problems because of the muscle imbalances we have. I know I need to work on strengthening my hips and glutes! Just be careful because you don't want to end up creating a bigger problem by trying to change something that's not hurting you.

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    1. That's good advice. I am trying to improve and see what the therapist thinks I need to work on. I am not sure what to think of lower drop shoes, I run faster in them for sure, and they feel good, however after running in them for a year I ended up injured. I haven't worn them much at all now, been sticking mostly to my Brooks. It's very hard to know factors really helped get me injured.

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  12. I was told I was very quad dominant and every now and then I try to get my glutes more fired up, but then I lose interest... injuries just suck.

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    1. I remember when you had that eval done. Yep, injuries suck and they leave trying to figure out how to proceed.

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  13. WOW, I've never watched a slow mo running video before. That was really interesting, thank you for sharing. I would be afraid to see my slow mo video. I think my form is usually good through miles 1-8ish and after that I know it gets progressively worse because I can see it in my race pictures! :/

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    1. I have a few slo mo videos. I really need one from outside to see how that looks. I suspect a bit different. It does help you to see things that could help your running. Changing has proved to a challenge but it at least helped me to see I need stability work in my strength training.
      I bet a lot of us would good till we get fatigued lol Things do change on those long hauls!

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  14. Is there any physical therapy place around you that focuses on runners? We have a few places in No.Va. where they will "teach" you how to run with better form. It's so hard to re-train your body/muscles but worth it.

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    1. There's one place local, it's expensive! I will see how things go after I see my PT. I am waiting for my Doc to send my PT a script so I can see him. He doesn't run but he's pretty awesome, been practicing a long time.

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  15. I have never recorded the way I run. I think it would be very interesting to watch. Although I don't think I have any running form problems bc I haven't had any injuries lately (knock on wood). I don't take any supplements but I think I do need more calcium bc I I don't drink any milk.

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    1. It would still be interesting to watch!
      I can't do milk either. It can't hurt to take calcium and D it's good for all of us :)

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  16. My doctor has said to do like you are doing and to take your Calcium and Vit D supplements spread out thru the day, as your body can only absorb so much calcium at a time.
    Have you tried to do any barefoot running? Even just a short amount on a grassy area is supposed to help with proper foot strike.
    Walking on your heels with toes up, and walking on your toes for a 20 yard or so dynamic warmup will help strengthen your calves etc.
    I also read that being weak in the hips can make for knee, calf injuries...
    I am with you on the eggs, gag. My kids like watching me eat an egg, because apparently I don't mask my dislike very well! How about adding tuna or salmon in your diet? those supposedly help too...

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    1. You know I stayed in that low range for over a year (14-16 )taking the prescription D which is like 5000 mg or something high, but I always took in the a.m. The Endocrinologist said to try a lower dose at different times during the day and I've had much better success, so I guess it works :)
      I will have to try the barefoot running and see how I do. I tried to think about it while running this a.m. and it feels like i am hitting more mid foot. I will have to do some outside video and see if that's the case.
      I have been trying to work on the strength part.
      You know I have been a vegetarian for along time and I tried tuna, but lately I just cant do it lol I think salmon is too much for me, I can't even look at it. My Doc thought fish three times a week would really help, but I can't eat it so I have been taking fish oil.
      I like your warm up ideas I am going to give them a shot :)

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