after self assessing my running posture and doing a little research, i decided to actively work in that area to get better and quit running so lazy.
i bumped up my run cadence from my comfort zone higher 150s to around 170 (which after getting used to it im liking it a lot) and also actively concentrated on landing my feet directly under me, not “braking” like i was doing with every stride, and trying to get a touch of that forward lean i read so much about.
with these changes ive noticed my hamstrings are quite a bit tighter than usual, and it seems it has to do with how much forward lean i have. ive noticed that a more “upright” posture with just a touch of that lean will make them feel a lot less tight and painful than when i lean more.
of course im going to go with what feels right over what i read is what youre “suppose to do”, however my hamstrings are still tight with this more corrected running posture. ive been doing extra stretching and its def helping.
thoughts on if this will eventually work itself out once my muscles get used to the usage?
So for an hour run, first week, maybe 10 minutes focus on the new form and then the rest, just run and don’t think about it.
Next week, 20 minutes of a 60 min run, and so on.
Also make sure to get some dynamic warm up and static cool down stretching. Really help the muscles out that are new to the run game with the new form.
after self assessing my running posture and doing a little research, i decided to actively work in that area to get better and quit running so lazy.
i bumped up my run cadence from my comfort zone higher 150s to around 170 (which after getting used to it im liking it a lot) and also actively concentrated on landing my feet directly under me, not “braking” like i was doing with every stride, and trying to get a touch of that forward lean i read so much about.
with these changes ive noticed my hamstrings are quite a bit tighter than usual, and it seems it has to do with how much forward lean i have. ive noticed that a more “upright” posture with just a touch of that lean will make them feel a lot less tight and painful than when i lean more.
of course im going to go with what feels right over what i read is what youre “suppose to do”, however my hamstrings are still tight with this more corrected running posture. ive been doing extra stretching and its def helping.
thoughts on if this will eventually work itself out once my muscles get used to the usage?
Similar to what TriJayhawkRyan said, the changes you’re making are absolutely beneifical (in fact, 180 cadence is generally what I’ve seen recommended, regardless of pace) but you would be wise to give the skeleton and the nonvascular connective tissues some additional time to acclimate. Years ago, I made a concerted (and immediate) effort to land mid- to fore-foot after reviewing some video of myself. I quickly ended up with a mild stress fracture in my right tibia.
after self assessing my running posture and doing a little research, i decided to actively work in that area to get better and quit running so lazy.
i bumped up my run cadence from my comfort zone higher 150s to around 170 (which after getting used to it im liking it a lot) and also actively concentrated on landing my feet directly under me, not “braking” like i was doing with every stride, and trying to get a touch of that forward lean i read so much about.
with these changes ive noticed my hamstrings are quite a bit tighter than usual, and it seems it has to do with how much forward lean i have. ive noticed that a more “upright” posture with just a touch of that lean will make them feel a lot less tight and painful than when i lean more.
of course im going to go with what feels right over what i read is what youre “suppose to do”, however my hamstrings are still tight with this more corrected running posture. ive been doing extra stretching and its def helping.
thoughts on if this will eventually work itself out once my muscles get used to the usage?
One really important addition: be sure you’re actively contracting your glutes while you run (and while you walk, and while you climb stairs). They’re the biggest muscle in the human body and asking the hamstrings to absorb the work of the glutes confers high hamstring tendinopathy to a lot of runners.
One really important addition: be sure you’re actively contracting your glutes while you run (and while you walk, and while you climb stairs). They’re the biggest muscle in the human body and asking the hamstrings to absorb the work of the glutes confers high hamstring tendinopathy to a lot of runners.
thats a new one on me. thanks a lot for that tip!!
""of course im going to go with what feels right over what i read is what youre “suppose to do”, “”
This is the key thing I read from your post. Which seems to completely contradict the fact that you are trying to redo your running form due to what you’ve heard you’re “supposed to do”.
Just my opinion here, but 10 years or so ago I tried to overhaul my running form after 25 years of running due to a lot of injuries as I got older. I tried learning the Pose Method, but much of that is similar to most advice - higher cadence around 180 (I ran at ~ 164) and landing more forefoot. I took it VERY slowly and eased into it, but it was still a complete disaster. After 7 months of working on it, I had more injuries than ever and what changes I did make just made my running worse and slower. It took me two years or more to get back to just running naturally and my previous times. And most people I know who have tried to change their form have had similar results. I’d be very wary about trying to change your form. This isn’t swimming. Running however you run naturally is best for most folks.
One really important addition: be sure you’re actively contracting your glutes while you run (and while you walk, and while you climb stairs). They’re the biggest muscle in the human body and asking the hamstrings to absorb the work of the glutes confers high hamstring tendinopathy to a lot of runners.
thats a new one on me. thanks a lot for that tip!!
Most people do it naturally, at least to some extent, and you may also. But the hamstring tightness you mentioned are red flags. There aren’t very many instances where we’re forced to eccentrically contract a muscle that is in its lengthened state; the hamstring while running is one example. And it’s vulnerable. You want to nip this in the bud immediately. I had to go through quite a bit of re-training for this myself.
""of course im going to go with what feels right over what i read is what youre “suppose to do”, “”
This is the key thing I read from your post. Which seems to completely contradict the fact that you are trying to redo your running form due to what you’ve heard you’re “supposed to do”.
Just my opinion here, but 10 years or so ago I tried to overhaul my running form after 25 years of running due to a lot of injuries as I got older. I tried learning the Pose Method, but much of that is similar to most advice - higher cadence around 180 (I ran at ~ 164) and landing more forefoot. I took it VERY slowly and eased into it, but it was still a complete disaster. After 7 months of working on it, I had more injuries than ever and what changes I did make just made my running worse and slower. It took me two years or more to get back to just running naturally and my previous times. And most people I know who have tried to change their form have had similar results. I’d be very wary about trying to change your form. This isn’t swimming. Running however you run naturally is best for most folks.
ive read this a lot as well… just go run.
my comment about doing what feels right was focused on NOT doing something that hurts or feels wrong, even though it was the “proper” form.
believe me, if i tried to change things and it was a disaster i wouldnt hesitate at all just running however i ran. the thing that really spurred me was reading about “braking” which i know i do. i thought if i picked up some free speed along with some less jarring on my legs, thats a win/win. the entire point of this, to me, is to get a little faster but more so i want to save my joints long term.
i def feel better with the whole mid foot strike landing more under my body and i like the higher cadence with less vertical bounce, sans the hammy thing.
perhaps the tight hamstrings is more from just adapting and will dissipate with time. Why don’t you do some lunges or squats at body weight to help with overall musculature in case its an imbalance?
Your problem is trying to change form consciously. You should just do striders and drills and then run without thinking. Your form will adapt.
Exactly, if youre say heel striking theres a reason for it. If you dont fix the reason and just force yourself to land on your midfoot something is gonna get screwed up. The one time I consciously tried to change my form it took months to feel right again.
You know what ups your cadence? Running faster. Incorporate stride outs and some intervals into your routine.
For me theres a direct correlation: easy 180 spm, marathon 190, 10k 198, sprinting 200+