Saturday, 14 November 2009

HOW HEAD POSITION CAN AFFECT RUNNING POSTURE AND CAUSE BACK INJURY, PLUS BOMB ATTACK ON SELWORTHY RD!!!

I found this video of great interest, for a long time I've had sciatic and lower back problems, but I didn't realize that the position of my head could effect the rest of my posture.
I have a bad habit of looking down when I run, looking in a full length mirror, straight away I could see that by lifting my head into a neutral position my whole posture improved, now my head, shoulders, hips, knees and ankles were in alignment!
I set off today on a long steady run over the big sand dunes then through the pinewoods, returning along the white post route back over the sandhills. I kept my head up and felt a big difference, before I was running with my head looking down and my butt was back [ like sitting in a bucket] now with everything in alignment I felt smoother and faster, I was landing more under my centre of gravity and I seemed to be almost floating over the soft sand instead of sinking into it, this was good!
after an hour and fifty minutes i came off the sandhills and headed for home, as I got to Selworthy rd I found the road blocked off by the police, after a shooting and hand grenade attack earlier this year it seems there was another attack with a bomb last night! READ REPORT

KING KENNY WILL NOT BE HAPPY!

I took a longer route home but still finished 10 minutes faster then when i did this route a couple of weeks ago!

TRAINING FOR THE WEEK
sun 15th
easy run with Tess on the sandhill 6, felt light on my feet and really enjoyed myself = 1.12
Sat 14th

Long steady run over the sand dunes and pinewoods = 2.06
Fri 13th
Had to take my bike for an MOT, so only had time to run back from the garage, then later run back to pick my bike up [ it passed, hurray!]
= 14 mins
Thur 12th
Long easy run, big sandhills with Tess, enjoyed the run = 1.45
Wed 11th
Two runs today, afternoon ran over the velvet trail inc Peter Magill's running drills = 45 mins
Evening, club run from Dunes fitness centre, 8 x 600m at 5.10-5.15 pace
= 53 mins
Tue 10th
Two runs, 54 mins easy sandhills plus evening run on the rd 34 mins
Mon 9th
Club session 10 x hill sprints plus run down and back = 1.37
Total = 9 hours 55 mins running
For an elite runner this 'time on feet' would add up to almost 100 miles per week, next year I might increase up to 12 hours or so as I build for London.
Following Pete Magill's plan of 1 hard, 1 less hard session plus a long run, the
rest of my training is at a easy aerobic pace.
Feeling much better and enjoying my running again.

Rea
d the incredible story of Gilbert Tuhabonye

6 comments:

bricey said...

sounds like you'll need to invest in soem kevlar running gear !!

Scott Brown said...

Yes Rick, take care out there! It's better to be "sitting in a bucket" than kicking one.

Ewen said...

Good to discover that solution Rick. Posture when running makes a big difference. My problem is the head going back as I get tired!

Gilbert's is a great story. That's the group I'd join if I lived in Austin.

RICK'S RUNNING said...

maybe I need a 'full metal jacket'
Yes Ewen I'd join Gilberts group to, he's a cool guy!

Jamie said...

Yikes. Stay safe out there. Interesting about the head posture. I suspect my head drops too low, I'll be more mindful of it next time.

RICK'S RUNNING said...

Jamie i really noticed a massive improvement in my running form, just by putting my head in a neutral position, feel much lighter and faster on my feet and with less pounding of my feet maybe even my recovery will be faster :]