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Dear Members, Clients, and Friends,
Want to exercise outside this summer? Running is one of the most effective cardiovascular activities you can do. However, maybe you are weary to start, have an injury, or have never run before? Starting from the head down, personal trainer Raina, will explain some of the most important body mechanics while running. These 7 steps can not only effect efficiency and speed, but can also help to avoid injury, or overuse injury from poor mechanics being used over many repetitions during your running training.
1. Neutral Head and eyes forward. Keep your head and face relaxed but eyes are up and head and spine is in a neutral position.
2. Shoulders are relaxed. As well as arms are in a relaxed bent elbow position. Try and keep your hands about hip height.
3. Arms swing forward and backward directly in front and behind your body. Reduce rotation at the torso.
4. Abdominals should be engaged and erect. Having a solid engagement will help with stability and balance, but be sure that you can still breathe normally.
5. Have a slight lean forward. The lean should not come from the hips, it should come from the ankles. There should be no hinge at the hips, as your body should be on one plane and erect.
6. Your leg movement should be fast and short. Keeping your legs underneath you is paramount to keep down high impact injuries. When you strike, immediately pull your heel up towards your glutes and cycle it back to the ground. Try to utilize your hamstrings and avoid pulling with your hip flexors.
7. You should be striking flat footed or slightly fore-footed. Never heel striking. Keep your ankles loose so your heel kisses the ground then pull your foot up to recycle it.
If you would like to see these 7 steps to proper run mechanics in action check out the 6 Week Run Class starting next week!
Raina Timmel
ACE - CPT
ACE Fitness Nutrition Coach
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Current & Upcoming Events
- SASS - Senior Agility, Strength & Stamina - Mondays at 1:00pm and Wednesdays 11:00am
- Ongoing Team Trainings - Strength, Boxing, Pilates Reformer, TRX, HIRT, Core, Flexibility, Cardio, and Metabolic training. Get the most bang for your buck with small group training.
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Client of the Month
Alex Arneson
I was in a position where I had worked really hard my whole life to try to reach the goal of having a rewarding career. In going into my master's degree I realized that I wanted to work in law enforcement. I had been in decent shape for many years, but I had a very sedentary lifestyle throughout grad school, and was in the worst shape I had ever been. In going through the extremely rigorous process to become a police officer, I knew that the physical exam was going to be my biggest challenge. It required me to not only be in shape, but to be fairly athletic, which I had never been. I tried to train on my own, but I was overweight, out of shape, and not particularly motivated. I ended up fracturing one my fingers a week before I had to take the exam, and badly twisted my ankle into the first lap. My time for completing the course was poor, and it was clear that I could not do this on my own-- I needed some help.
NW Women's Fitness was my gym at the time, and I loved that if I were to go through NW Women's Fitness that all my personal trainers would be women. I felt right away that they were going to push me to reach my goals, but not make me go over a physical limit where I was going to continue hurting myself.
With many months of training, and a lot of encouragement, the staff at NW Women's Fitness helped me realize my dream. I passed the physical course, and was sworn in as a police officer for the City of Portland!
Jolene and Alta not only worked with me to pass the physical course and accomplish my dreams, but they also helped me to believe in myself and my abilities. I've never been very athletic-- I was always the person that performed poorly on sports teams that I was on throughout school, so I was not only out of shape, but I had the mindset that I was not capable of meeting the physical challenges that were ahead of me. Jolene helped me in ways that I will continue to carry with me by having me tell myself that "I am unstoppable", and to continue to say that to myself when I feel so tired that I want to give up. Alta taught me kickboxing which I always wanted to do, and had me work on quieting my mind while I'm doing these things that are physically difficult and stressful. She calls me a "badass" all the time too, which I appreciate :) They both are amazing trainers and I would not have made it without them.
I am at the police academy now, so I still have physical courses to pass, and am continuing to feel challenged. I'm sure I'll continue to reach out to the staff at NW Women's Fitness again to get me through it, but they have laid the groundwork for me. I have the goal of sustaining a lifetime of physical fitness and Alta and Jolene have made me get back to that goal again. Life will always have challenges and like these physical breakthroughs I need to keep working towards, there are times I want to give up, but I'll always try to keep showing up even when I don't want to or am afraid, and reminding myself that I am unstoppable!
- Alex
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