Back strength for runners

When it comes to strength training, some runners tend to overly focus on the lower body workouts (squats, lunges etc.) and in the process lose out on strengthening some of the other equally important muscle groups – back strength is one such area. This article provides some simple yet effective exercises that one can perform to strengthen the back.

Why is back strength important for runners? To understand this, visualize the onset of fatigue towards the ending stages of a marathon and a common image that one would think of is that of dropping shoulders and a bending back. When that happens, the body starts dissipating (leaking!) energy in the form of extra effort needed to support tiring upper half and unnecessary body movements. The body ceases to be in the state of fluid and seamless motion that may have been possible in the initial stages. This is partly what may happen due to weak back muscles. Back strength is important as it helps to keep the body poster firm and upright by stabilizing spine and pelvis. This helps in eliminating any unnecessary energy dissipation, thereby improving running economy.

So, what are some of the simple workouts that one can perform to strengthen the back? There are many but listing below some of my favorite ones (thanks to my gym instructor Daljeet Singh for sharing these).

1. Back extensions

I like this one for its sheer simplicity. It’s a work out that can be performed just about anywhere with little or no equipment. To perform this exercise – just lay down on a floor or mat with the belly facing downwards. Pressing your pelvis into the floor, try to lift your upper body (head, chest, shoulders, and arms).

2. Dead lifts

This one is probably one of the most effective exercises to achieve strong core strength and works on multiple muscle groups – lower back, hamstrings and quads being the most prominent ones. This involves pulling the weight off of the floor and then standing with back & legs straight and shoulders back. (Note: correct form is of utmost importance for this exercise as it can easily lead to back injury, if done incorrectly). 

 3. Chin-ups / Pull-ups

This one is an ever-green and one of the most effective workouts for overall body conditioning. It probably has been in existence for much longer than the fancy gyms of today. It involves raising oneself with one's arms by pulling up against a horizontal bar fixed above one's head. 

4. Barbell rows / Dumbbell rows

To perform this - bend over and grab a bar of appropriate weight, pull the bar against the lower chest while keeping the back horizontal. Another effective variant of this workout can be performed by using dumbbells.

5. Lats Pull-Down

I like this one especially during the monsoon season when out-door works outs tend to get impacted due to rains. To perform this – just keep your chest tall, keep your elbows pointed straight down, squeeze your lats and pull-down the bar to your chin or just below.

(Note: As with all work-outs, proper form is critical to derive health benefits and avoid injuries. Please make sure to consult your gym trainers for proper form.)

Sundeep Singh

+91 - 98181 19794

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.

Sources:

• Inputs from gym trainer – Daljeet Singh
• ChiRunning Book by Danny Dreyer and Catherine Dreyer
• http://www.runnersworld.com/health/exercises-for-a-strong-back
• http://www.bodybuilding.com/content/10-best-muscle-building-back-exercises.html
• http://www.wikihow.com/Do-a-Deadlift
• http://www.bodybuilding.com/fun/ridgely14.htm

Airtel Hyderabad Marathon (AHM) – Are you ready for it? (Part 2)

When it comes to hill running, most runners tend to focus on training for up-hills. After all, it is on the up-hills that one faces significant fatigue and slowdown in pace. Downhill running is perceived to be easy as it doesn’t leave the runner gasping for breath and in many cases actually helps gain pace. However, understanding the right ways to run down-hill is equally important as it can be a source of injury. In continuation of the last month’s article, this article continues to explore key elements of hill running – focusing specifically on down-hill running this time.

When running down-hill there are variations with respect to the correct running form depending on the slope of the downhill. For instance, there are downhills of gradual gradient where one can gain pace and then there are steep down-hills where one may actually need to slow down to be able to maintain balance. The following section describes the essential form focuses for down-hill (while also highlighting adjustments needed depending on the slope of the downhill).

1. Adjust the roles of upper and lower body

In the last month’s article, we had observed that while running up-hill the focus shifts to upper body (with upper body accounting for 60 – 70 percent share of the overall work-load). It is just the opposite for down-hill running with the focus more on the lower body. 

When one runs down a hill there is a greater impact generated at the time of foot-strike (due to added thrust generated by gravity). This force is significantly more than on the flat surface and can reach up-to ten times the body weight. Also, it puts additional load on the knees and quads. To combat this additional impact, lower body needs to almost act as body’s shock absorbers. For this, it is important to relax the lower body (especially quads and calves) by letting them loose and swing freely. Notice the relaxed and free swinging lower body movement of the runner in the figure below.

While the focus while running downhill is to relax lower body, the role of the upper body is help the body maintain balance. This is especially true when running steep down-hills. One should try to keep the shoulders relaxed and not tuck the arms too close to the chest. This allows the runner to use the arm movement for balancing act.

2. Adjust the lean

When one runs down a hill, the natural tendency of the body is pull the shoulders backwards (thereby causing a backward lean). However, this probably is not the right way to lean on a downhill. The challenge is that the tendency to pull the shoulders backwards shifts the weight behind and puts a curvature in the lower back putting additional pressure on the spine. Moreover, it also results in the feet landing ahead of the body causing the body to land hard on heels (which can cause injury). 

According to Chi running technique, when running over a gradual downhill, the runner should focus on keeping the upper body ahead of the foot-strike by maintaining a very slight forward lean. According to another source (www.running.competitor.com), one should avoid the urge to lean back and focus on keeping the body perpendicular to the ground. It’s also important to not lean too forward as it can make the body lose its balance.

The exception to the rule of urging the need to pull back shoulders (i.e. backward lean) happens on downhills with steep slope. 

Notice how the runner maintains the body perpendicular to the ground on a gradual downhill (in the left hand pic) and how Danny gets into a vertical stance in the steep slope (pic on the right hand side).

  

3. Vary your stride length

According to Chi Running technique, when running on a gradual downhill, the runner should try to maintain the same cadence but lengthen the stride length. However, the key question is how should one strive for a longer stride? It should certainly not be achieved by landing the foot far forward. It should be achieved by letting the hip be pulled back every time the leg swings backward. This allows the stride to open behind the runner thereby reducing the impact on knees and quads. (In technical terms, this form focus related to letting the hip be pulled back is referred to as pelvic rotation).

The figure below highlights how a small pelvic rotation can help lengthen the stride without the need to land the front foot far forward.

4. Look down the hill and not at your feet

When one runs on a downhill, there is a natural tendency to look to look down (towards the feet). Looking down can inhibit the action of hip extensor muscles (glutes, hamstrings, back muscles) which help in keeping the body upright and neutral. This can increase the risk of falling down. There are research studies that indicate that gazing few meters ahead results in a better running form.

I hope you find the principles of downhill running captured here helpful in improving your running form over hills. 

Sundeep Singh

+91 - 98181 19794

About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.

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Sources:

ChiRunning Book by Danny Dreyer and Catherine Dreyer (Page 180 – 185)

http://running.competitor.com/2014/07/training/perfect-your-downhill-running-form_52804

http://www.rockcreekrunner.com/2015/08/27/downhill-trail-running-technique/

http://running.competitor.com/2014/07/training/perfect-your-downhill-running-form_52804#4ROeObWUESQ4hfYY.99

When the rubber hits the road!

Most runners have at some point confronted the question – what’s the right way for the foot to strike the ground? The question becomes even more pronounced when one is nursing a running related injury, for that’s the time when most recreational runners are really forced to think about the finer nuances of running. Through this article, I intend to share the most widely recognized correct running form with respect to foot strike.   

Depending on which part of the foot takes maximum load at the time of landing, a runner can be classified in three broad categories - heel striker, forefoot striker and midfoot striker. Numerous studies have indicated that midfoot strike is the most efficient form and it can considerably help improve running form, while also reducing the risk of injury. When one achieves a midfoot strike, the pressure of impact is distributed across the entire foot – a major share of this load is borne by the mid-foot and forefoot, and relatively small share of load is borne by the toes and heel (see figure below).

So, let’s examine this a little closely - why is midfoot strike considered the most efficient form?

Reason 1: Midfoot strike helps distribute the load over a larger area, thereby reducing the pressure of impact

All other things being constant, a midfoot strike allows the load to be distributed over a larger surface area, thereby leading to a lower impact per unit area of foot surface. This uniform distribution of load feels much more comfortable on the foot as compared to a somewhat concentrated load impact that one feels during a heel strike or forefoot strike. 

As an analogy, think of it like this – if you were given the option of being nudged by one of the two objects – a sharp needle or a blunt object - which one would you choose? You would most likely choose a blunt object as sharp needle creates a highly concentrated force (i.e. high pressure) due to its very low area of impact. This is an extreme illustration of how reducing area of contact at the point of impact can lead to a feeling of discomfort; however, it’s the same laws of physics which warrant the load of foot impact to be distributed over a larger surface area through a midfoot strike.

Reason 2: Midfoot strike helps prevent braking motion, which significantly reduces the risk of injury

The proponents of Chi-running suggest that midfoot strike allows the runner to ‘cooperate’ with the natural force of impact. Essentially, in a midfoot strike the movement of foot (at the time of impact) is in the direction of the force exerted by the ground – this ‘cooperation’ with the natural force of impact facilitates shock absorption. As compared to this, when one strikes with the heel, there is a ‘bang’ at the time of impact (due to opposing direction of foot movement and force of impact). This impact passes through the runner’s lower body and can be a cause of various running related injuries (especially the knee injury). 

Reason 3: Midfoot strike helps prevent bouncing motion, thereby minimizing “energy leakage”

It is quite intuitive that when a runner is trying to move straight ahead, all possible energy should be deployed to create the forward motion. Any energy which doesn’t create this forward motion is an unnecessary dissipation, which can lead to sub-optimal running pace.

Now, how is this relevant in the context of our discussion related to midfoot strike?

If one traces the trajectory of the center of mass of the running body and compares the pattern for a runner with heel strike vis-à-vis a runner with midfoot strike, it is observed that the runner with heel strike tends to exhibit small cyclic vertical movements (see figure below).

These vertical movements, (often referred to as the “bouncing” motion of a runner) are quite small as compared to the predominant forward movement and may not be visible to the naked eye. However, these vertical movements require the body to spend some energy overcoming the force of gravity with each step. When aggregated across a large number of steps, this results in a significant loss of energy, thereby leading to sub-optimal performance.

Now that we understand the advantages of midfoot strike, the next important question is - how does one practice this running form? Like all proper running forms, proper foot strike may feel awkward to begin with. However, someone keen to practice this running form may focus on the following:

• Shorten the stride length – Longer stride length tends to land the foot ahead of the body, thereby leading to a heel strike.
• Try to lean – Tilting the body forward (from the ankle and not from the waist) places your center of gravity ahead of the foot strike and makes it easier to achieve midfoot strike.
• Listen to your footsteps – The ideal foot strike feels soft and gentle on landing and is barely audible (as compared to the loud thumping sound for hard strikers).

“A good runner leaves no footprints” – (Chi Running, by Danny Dreyer) 

Sundeep Singh
(+91 - 98181 19794)

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the  finer nuances of running techniques / strategies.

Won the F1 track Half-Marathon, but…

 Sometimes in our endeavor to do well, we get so hooked-up on the end outcome that we miss the smaller joys along the way. We, runners, often struggle from such a fixation on the end outcome. This desired outcome is usually framed in the form of timing targets and obligation to achieve PBs. I have been no exception to this “fixation-on-end-outcome” syndrome and the realization dawned upon me at the most unexpected moment during the recent F1 track HM. Here is a brief description of how the run unfolded for me.

6:15 am: It was still dark when we started lining up at the start line for the 6:30 am start. For a change, I was not carrying any music (and my ‘infamous’ black head-set!). This meant that I was able to hear the general chirping and chit-chat around the start line. This made me a little uncomfortable as I usually prefer staying in a ‘closed’ zone before the race start. I tried to filter out the external auditory stimulus and focus on the run ahead. At sharp 6:30 am the run started – I gently murmured “Sub 1:30 today” and started the run.

I had deliberately decided to approach this run a little differently and had planned a few minor deviations from all my previous runs. In particular:

No music this time - Listening to music while running is a good way to keep the mind actively occupied and push out the feeling of fatigue from setting in; however, music beats also interfere with body’s ability to synchronize feet movement with breathing rhythm. According to Danny Dreyer (founder chi-running) one should closely listen to the sound of feet while running. Despite all my inhibitions around running without music, I decided to give it a try.

Did not carry hydration – I usually carry two small 250 ml bottles, one in each hand. I realized that this led me to sip water very often (more often than needed!). It also meant carrying half a kg extra load during the run. For this particular run, I decided to solely rely on hydration support on the route.

No glancing at watch – I usually have a knack of glancing at the watch every few minutes. I realized that it doesn’t serve any purpose. If anything, it breaks the flow and adds unnecessary timing pressure. For the F1 track run, I decided that I wouldn’t glance at the watch till 14th KM mark. This was easier said than done as there was a strong urge to check the time at each KM mark; however, I did resist the temptation.

When I finally looked at the watch after completing the 14th KM mark, I did surprise myself – the watch indicated 58:55, which is the fastest I have been able to run for an hour. What is more, I was leading the race with a sizable lead vis-à-vis the second runner. 

By the time the run came to an end, there were several positives that had emerged for me - All my experimental deviations from previous runs had worked well. I had managed to clock a new PB of 1:30:43 (bettering my previous PB by around 40 seconds); most importantly, I had managed to secure my maiden first position during a competitive run. However, despite all these extremely encouraging outcomes, the mind was just fixated on one thought – missed the sub 1:30 finish yet again.

Soon after the awards distribution, a fellow runner of foreign origin approached me and had a short but very meaningful conversation:

“Hey Buddy – Congratulations.” – said the fellow runner.

“Thanks” – I replied with a forced smile.

“What happened – you don’t look happy! I thought you won the race”

“Yes – I won the Half-Marathon…but…”

...Brief pause.

“But what?” – asked the fellow runner with a somewhat quizzical and amused look.

“But…I wanted to do a sub 1:30 finish and I missed it by 43 seconds.”

The fellow runner burst into laughter and after a few moments replied with all earnesty – “it’s a matter of time before you shave off these 40 odd seconds and get to sub 1:30 finish, but this moment won’t come every day.”

“…If I were you, I would really enjoy it buddy” – he added as he casually jogged away to get back to his friends.

It may have been a short little connect with a stranger but it certainly had me thinking. I realized the broader message he conveyed. We often commit the mistake of attaching too much importance to seemingly futile things and in the process miss the fun along the way. Post that conversation I continued to meet and greet several fellow runners and whenever someone asked me “how was the run?” my reply was simple and ecstatic:

“I won the HM race!!!” (…and there was no “but” thereafter…)

Sundeep Singh 

+91 - 98181 19794

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the  finer nuances of running techniques / strategies.