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Run Form question, dropping my hip like Crowie.

Borden

Feb 27, 12 12:02

Post #1 of 11 (1179 views)

Run Form question, dropping my hip like Crowie.	Quote \| Reply

I've been doing some reading about form and a little about running with level hips. I am just getting over ITBS and as a result, I began reevaluating my form. I noticed today watching my shadow that I have a lot of verticle hip movement. I understand this to be relatively less economical. I tried today to avoid it, but it seems ingrained.

For what its worth, I thought I was Mr. Running Form before this ITBS crap. I have very little bounce in my gate, I regularly check my cadence and its right at 90, and I land fore/midfoot. I was dissappointed to find out I was doing it wrong.

Are there any drills? Any methods? Anything? Any information would be very helpful.

me at the end of B2B. I was about to adjust my number, that is why I am looking down.

I saw this image here: http://runningwritings.blogspot.com/...nical-solutions.html researching ITBS

I started looking through google images to see others with this issue.

Is this correctable? Should it be corrected? How?
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Devlin

Feb 27, 12 12:25

Post #2 of 11 (1133 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

Borden wrote:

Was your cadence always 90? And same for fore/midfoot, was it always that way? Or did you change something to get to that point?

John

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Borden

Feb 27, 12 12:38

Post #3 of 11 (1084 views)

Re: Run Form question, dropping my hip like Crowie. [Devlin] [In reply to]	Quote \| Reply

I can't say I always did anything, as I didn't have much of an always. I can say that I have been running this way for the last year.

Always for me as a runner is limited to 2 years. I started out with a 33 minute 5k as a big heel striker wearing 4 year old Nike Shocks. I began reading everything I could about Triathlon and I discovered the forefoot/midfoot strike as a way to alleviate a knee issue I was having (asymptomatic for 18 months.) I never could get it to feel natural until I read Daniels' Running Formula and found out about the cadence. I spent some time on the treadmill and slowly made the adjustment to 90 and the foot strike took care of itself.

I ended the year with a 3:10 marathon.
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(This post was edited by Borden on Feb 27, 12 12:39)

gall1972

Feb 27, 12 12:39

Post #4 of 11 (1081 views)

Re: Run Form question, dropping my hip like Crowie. [Devlin] (Deleted by gall1972) [In reply to]

kabacrew

Feb 27, 12 12:52

Post #5 of 11 (1029 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

Borden wrote:

me at the end of B2B. I was about to adjust my number, that is why I am looking down.

I saw this image here: http://runningwritings.blogspot.com/...nical-solutions.html researching ITBS

I started looking through google images to see others with this issue.

Is this correctable? Should it be corrected? How?

Which pic is you and which pic is Crowie? I can't tell the difference... you are just like Crowie.

Alibabwa

Feb 27, 12 12:53

Post #6 of 11 (1017 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

I've been working on the same issue to deal with my plantar faciitis and have had some success (and I seem to be faster, nice bonus).

One of the exercises my physio has me doing is a one leg step up. The basic version is to stand stable on both feet in front of a mirror, make sure your posture/alignment is good just standing. Then slowly lift then drop one knee, bringing the opposite arm forward like you would for your normal run stride. Pay attention to what your pelvis is doing and focus on keeping it parallel to the ground. Do 10 or so on one side then switch. Once this is easy, up the difficulty by stepping up onto a stair or riser, maintaining the same focus on keeping your pelvis parallel to the ground.

If that's difficult, there's another one to work on strengthening the outer hip. Stand with your hips perpendicular to a wall. Place a ball (about the size of a volley ball, something with not much weight to it) on the wall and hold it in place with your hip. Lift your leg that's closest to the wall so you're standing on the outside leg. Let the wall-side hip drop then lift it using only the muscles on the outside of your hip on your standing leg. It's easy to default to using your core for this, which you don't want to do, I place my hand on my standing leg hip so I can feel the muslces activate.

Good luck!

wsrobert

Feb 27, 12 13:53

Post #7 of 11 (891 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

Since you mention that you're new to running, I'll wager a sizable guess that your ITBS was caused by an improper ramp in running mileage and/or too much intensity.

I would look there first and keep your build conservative since I assume you bring this up out of fear of another bout with ITBS.

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Devlin

Feb 27, 12 13:54

Post #8 of 11 (886 views)

Re: Run Form question, dropping my hip like Crowie. [wsrobert] [In reply to]	Quote \| Reply

wsrobert wrote:

Also keep a close watch on your shoe mileage. That was what brought on my ITBS in college (worn out shoes).

John

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david

Feb 27, 12 14:04

Post #9 of 11 (856 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

Well, unfortunately the truth probably is too much too soon. Back off, recover, then build slowly.
David
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Pickles

Feb 27, 12 14:05

Post #10 of 11 (855 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

When walking this dropping of the hip is called a Trendelenburg Gait and is the result of a weak gluteus medius muscle on the opposite side of the drop. This muscle is a main stabilizer of the pelvis and is often very weak in runners. Do a google/Youtube search of gluteus medius exercise and you should have plenty to work from.
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Baboonator

Feb 27, 12 14:05

Post #11 of 11 (854 views)

Re: Run Form question, dropping my hip like Crowie. [Borden] [In reply to]	Quote \| Reply

Good question, I know that I run like that too. Is that really a problem actually? Serious question here: I thought it was, but then you go and post a picture of Crowie doing it. Add 30-40 lbs to the man and it might just be me!