If we feel tight or tense anywhere, it’s often in our neck, shoulders and upper back. Yoga leaders Amy Younkman and Cary Fyfe share 4 fantastic and easy ways you can use simple tennis balls to release that tension from the comfort of your own home or even while traveling.
iGnite instructor and running expert Alli Phillips shares her top 5 tips for proper running form and technique to improve running efficiency and speed, prevent common running injuries, and allow runners to enjoy this most elemental, fundamental, and wonderful exercise for a lifetime. Running with better form will make you more efficient and faster; and vice versa, running faster makes you more efficient and improves form.
1. Upper body alignment
Stay in a stacked vertical plank: head in alignment with shoulders, ribs and hips.
Strong core: all runners should have a strong core to support that vertical plank, so be sure to include some good core strengthening exercises into your running routine
Relax the shoulders
2. Lower body position
Pelvis under ribs: keep hips neutrally aligned under the ribs. Think of your pelvis like a bucket, not tipping it one way or another, hold it steady under your vertical plank.
Strong glutes: be sure to incorporate glute-strengthening exercises like squats, lunges & step-ups in your running routine because strong hips & glutes will help maintain that neutral pelvis
Keep soft, slightly bent knees through all points in your run, keeping your knee like a loaded spring. This reduces the impact on your joints.
Feet under the hips
3. Foot placement or strike
You want to the foot to land right under the hip when you’re running
Forefoot takes the weight
4. Forward lean
When you run, you want a slightly forward lean with your full body
Lean & drive from your hips (or your center of mass)
Maintain neutral connected plank position as you lean forward
Fast Turnover: to go faster, simply increase the rate of your step — don’t widen your stride
Quick light steps
DRILL: Sub-Max Sprints Complete this drill after a 10 minute warm-up. This drill will teach your body how to maintain proper running form at a higher cadence/speed.
Run in place 5-10 seconds focusing on body position and high cadence/turnover
Lean or “fall forward” and run fast for 20-60 seconds or until your cadence slows and/or form is lost
On this beautiful spring day it really is difficult to not feel optimistic. But, in the event the bight blue sky, glorious shades of green and bluebonnets aren’t doing it for you, check out this a-maz-ing video. And, we dare you not to watch it at least three times and pass it along to other friends. Actually, do watch it several times and pass it on to as many people as possible. This optimistic video is addictive and your cheeks may hurt from smiling so big. It’s that good, so consider yourself warned!
So maybe you don’t feel like you are “climbing a mountain,” but just think of all of the places you go everyday. From the inside, the daily grind might not seem exciting or adventurous, but if your shoes could speak, we’re pretty sure they’d say, “We love all of the places you are going. Don’t stop living and GIVE ME MORE!”
And, if it’s an athletic shoe that you iGnite in or work out in, but haven’t replaced in the past six months, we’re pretty sure your shoes are saying, “Please replace me! I can’t keep up with your pace and if you don’t replace me your body will soon be hurting!”
Use this Luke’s Locker couponby April 30 to replace your old shoes, and watch this week’s video to learn what other people’s shoes are saying to them: