Using proper techniques can boost slow run times

Published Aug. 17, 2010
By Staff Sgt. Kimberly Moore
81st Training Wing Public Affairs

KEESLER AIR FORCE BASE, Miss. -- As the importance of physical fitness becomes increasingly emphasized Air Force-wide, many Airmen want to improve their run time but aren't sure where to start.

Terri Jordan, 81st Aerospace Medicine Squadron health and wellness center exercise physiologist, said the proper running technique needs to be followed in order to achieve your best run time.

Ms. Jordan defined the proper running technique as "keeping your upper body straight from waist to head with arms relaxed and held at 90 degree angle not higher than the heart. Legs should extend behind with a good push-off to move ourselves in a forward motion with the foot striking the ground on the heel. When running faster speeds or sprinting, you will strike more on your toes or the ball of your foot."

A slow run time isn't the only thing that will result from improper running techniques, Ms Jordan explained.

"When members strike the ground on the outside or inside of their foot, this will cause additional stress on that area of the leg and over time can cause muscle or joint pain," Ms. Jordan pointed out.

"Improper upper body position such as leaning forward or the lack of good extension and push off may cause a member to over-stride, meaning carry their stride too far out in front of their body, which causes even more impact to their knees."

Members concerned about their running technique have help available.

"The HAWC offers gait analysis for proper running form along with monthly running classes, currently scheduled for the second Wednesday of the month at 3 p.m., and iStep to determine arch types for proper shoes," Ms. Jordan said. "IStep is a pressure plate that members can stand on that will show what type of arch they have."

Wearing the proper type of shoe is very important, Ms Jordan explained,

"There are shoes made specifically for the arch type you have. For example, cushioning shoes are designed for high arches, motion control shoes are for low arches and stability shoes are for normal arches," she said. "When we run, more of our blood supply goes to our feet which causes the feet to swell slightly, so the recommendation is to have a thumb width of space from the end of your toe to the end of your shoe."

When members are starting their training, they may think they should run every day. Ms. Jordan explained why that's not the case.

Running several days in a row is not recommended due to possible overuse injury. Cross training gives your body a break from the pounding of running and works different muscle groups which helps prevent muscle imbalances. Lack of strength training and flexibility cause a lot of the injuries associated with running.

Once members have their running technique corrected and have properly-fitted shoes, Ms. Jordan offers advice for improving your run time.

"If you already have the endurance for running, for example, if you can already run two to three miles without walking, then you can start doing some speed training," she said.

"The first step should include intervals -- for example, 400 meters fast, 400 meters at a jog or walk pace, repeat four to five times or for 15 to 20 minutes.

"Next, do pace runs. If your 1.5 mile run-time goal is 12 minutes, then your lap pace would need to be two minutes. So you could start lap one on pace at two minutes then lap two off pace; lap three two minutes and so forth until you're able to stay on the two-minute pace for a longer time.

"Third, tempo runs are also recommended. Start off slow, jog for 10 minutes, build to a faster pace for 15 minutes and then back to a slower pace for 10 minutes."

To keep track of your progress and stay motivated, Ms. Jordan said, "I would recommend practicing the real thing and doing a 1.5 mile test-run monthly. This gives good feedback that you are improving your time."

For more information or to schedule an appointment, call the HAWC, 376-3170.