100 POUND WEIGHT LOSS GOAL EXECUTED IN LOCKDOWN Very inspirational story but the title of the article is a little….awkward. Reading the title one may understand it to mean someone lost 100 pounds during the month-long lockdown. That’s not what happened. The subject of the article did indeed lose 100 pounds but she did so over a 3-year period. Still awesome! She lost the last 5 pounds after her gym shut down while working out at home. Still awesome again!

James Dunne is a “runner, sports rehabilitation specialist and coach” so he’s good to listen to regarding finding a running stride and cadence that is good for YOU! He not only describes what works best for the individual but which running forms cause specific injuries and pain. And he’s British, so everything he says sounds brilliant! If your running needs improvement or if running is painful invest 7 minutes to watch this video.

From James Dunne: Learn proper running footstrike and how to improve your running technique to run faster and stay injury-free.

When it comes to your running technique, it’s important to understand proper running footstrike. How your foot strikes the ground as you run will determine how much impact joints such as your knees and hips experience with every stride. Learning to run with good technique and proper running footstrike will allow you to run more efficiently, run faster and reduce the risk of running injuries. However, there is no single running technique that suits all runners. We are all different in physical strengths and weaknesses. Some distance runners will do best with a gentle heel strike, while others will better suit a midfoot striking running style. Sprinters in comparison will usually be better served with a forefoot running technique, landing higher up on their toes. That said, in distance runners, there are some consistent patterns that we don’t want to see from their running footstrike.

As a distance runner, this is what you need to avoid: 1. DON’T OVERSTRIDE Whether you’re landing your foot on the ground with a heel strike, or a forefoot strike, the point of initial contact with the ground should occur with your ankle beneath a flexing knee. When footstrike occurs further ahead of the body, and the knee is more extended (straight) at the point of footstrike, you are considered to be overstriding. This often happens when running with a slow running cadence. If you know you’re a heel striking runner, and you run with a slow running cadence (less than mid 170s strides per minute at an EASY pace), try to aim for a more gentle heel strike by increasing your cadence. This will feel like you’re making shorter, quicker strides. You can learn how to increase your running cadence here:…

2. FOREFOOT RUNNING – DON’T BE TOO EXTREME When it comes to forefoot running, landing on the balls of your feet can feel light and “springy”, but it places a lot of strain on your calf muscles and achilles tendons. This is great for sprinters but less sustainable for distance runners. Endurance runners who forefoot strike should consider aiming for more of a midfoot strike, allowing the heel to lower to “kiss” the ground with every foot contact, rather than staying up on their toes in a more extreme (and aggressive) forefoot running position. This simple change to your running footstrike will take the undue strain off your calf muscles and achilles tendons as you run with a less aggressive footstrike.

3. DON’T FORCE BIG CHANGES TO YOUR RUNNING FOOTSTRIKE Whenever you look to make changes to your running technique, remember that it will take time for your body to adapt to the new demands. There is no single BEST running technique, rather some simple guidelines that will help you find a running style that works best for your own body… and some common mistakes to avoid. Take it slowly, and listen to your body! Good luck.—From the notes of the above Youtube video

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