gc's/ The Type B Personality's Guide to Running, part II
Howdy folks,
Forgive me for bringing up the C word before Thanksgiving, but since I won't send another email till mid-December, I wanted to mention that I'm again offering a $25 discount on gift certificates for that special anyone other than yourself.
***
This is part II of the Type B Personality's Guide to Running. It's a bit longer than I usually ramble on, but I didn't want to make it three parts. If you want to reread part one, I can resend it to you, but basically step one was getting rid of gadgets, gear, and measurements of time and distance. As I mentioned last time, I'm not a professional trainer, so filter this through your own experience and take it for what it's worth. Now on to step 2:
2) Break up repetitive motions. I think the primary thing that makes running hard on the body, not to mention monotonous, is the repetitive motion of stepping one leg in front of the other the same way for miles and miles. It creates imbalances in the body, making certain areas take all the strain, while other important areas can get lazy. There are several ways I shift my patterns. One is to put a moderate hill in the first mile of my run, and be a bit aggressive with it. This naturally gets the hip and pelvic muscles active in a way that running on flat land doesn't. Another is to vary your pace, going faster for as long as you feel like it, strecthing out your stride in the psoas and groin, then slowing down for a little rest. The third is not to run in a straight line. Pretend like you are running an obstacle course: zig-zag, do an imaginary tire run-- anything that engages the hips, heightens your energy, and keeps your feet from landing in the same predictable spot. If you have good footing you can do this by running on unmaintained trails (but know your limits and be careful). Or in Central Park you can do it just by dodging people!
You may have noticed that in all of these things, the key is getting your hips working. This builds core strength and keeps the body flexible, taking stress off of weaker joints. In the short term it may tire you out, and you won't be able to run as long. But you are a type B runner, so you don't keep track of that stuff. If you attack a hill, go as slow as you want when you reach the top. You'll naturally pick up the pace again after a rest. If you are too tired, walk a bit. Eventually you will recover quicker, and in the long term you'll be stronger, faster, and in better shape. In time, just slowing down a bit will feel like a rest break.
3) Get the shoulders working. The legs aren't the only thing that get into repetitive ruts. It's very easy to start running with your shoulders in one position that gradually gets tighter and tigher as you go. Shoulder tension inevitably extends into the ribs, making it difficult for them expand and allow breath in. Make sure you get those muscles working during the first part of your run. Do a little shadow-boxing as you run, or a speed-bag type motion (one arm at a time). If you are afraid boxing moves will make you look far too cool, I highly recommend choo-choo train arms (still one arm at a time). I've been known to do them all, but anything that gets the shoulders rolling in circles is good. Turn your neck slowly from side to side as you do them. As with the hips, once those muscles become involved in the process, they will heighten your energy and make you feel better.
4) Find the groove. While the Type B runner doesn't measure times or distances, he does have a goal. The goal is to find the groove; to get the whole body activated so that as the run progresses, it finds a natural stride that gets stronger and stronger to the finish.
An ideal run on my standard route goes something like this: start out slow, let the legs find themselves, get the arms and shoulders moving. After 3/4 mile or so there is a hill-- I'm a fairly warmed up now so a I pick up the pace going up. Slow way down at the top, and naturally increase speed again as my body feels like it. After recovering from the hill my stride is naturally longer and more powerful. I feel my hips naturally engaging, and make sure my shoulders are engaged. Any little dips or hills naturally affect my speed like a roller-coaster. Through this period my body starts really working hard, but my energy is high and it is enjoyable. When I hit the hill again going down, my body feels supported and relaxed as gravity carries me down. I slow down some at the bottom and catch my breath, but the whole body is ready to work now, so as the long flat stretch continues, my stride lenthens. I feel the stretch in my inner thighs and psoas, my opposite arms and shoulders moving across the body creating torque in the lower abs.
This is a natural sprint-- running fast not because you are trying, but because the whole body is engaged. This is the groove that will take you happily to exhaustion, where you slow down and stop, raising your hands in the air like Rocky, basquing in the glory of a job well done.
Of course, not every run has that beautiful arc. Some days I can't get going, and on those days I take it easy. Also, I imagine as I get older, my starting and ending pace are going to get closer to the same thing. But the Type B personality has the luxury of listening to themselves, following their own version of the arc, searching for the groove, and accepting what the day offers. In the end, any run that motivates you to run another day is a good one.
Have a good Thanksgiving.
cam
Cameron Aiken
www.cameronaiken.com
Forgive me for bringing up the C word before Thanksgiving, but since I won't send another email till mid-December, I wanted to mention that I'm again offering a $25 discount on gift certificates for that special anyone other than yourself.
***
This is part II of the Type B Personality's Guide to Running. It's a bit longer than I usually ramble on, but I didn't want to make it three parts. If you want to reread part one, I can resend it to you, but basically step one was getting rid of gadgets, gear, and measurements of time and distance. As I mentioned last time, I'm not a professional trainer, so filter this through your own experience and take it for what it's worth. Now on to step 2:
2) Break up repetitive motions. I think the primary thing that makes running hard on the body, not to mention monotonous, is the repetitive motion of stepping one leg in front of the other the same way for miles and miles. It creates imbalances in the body, making certain areas take all the strain, while other important areas can get lazy. There are several ways I shift my patterns. One is to put a moderate hill in the first mile of my run, and be a bit aggressive with it. This naturally gets the hip and pelvic muscles active in a way that running on flat land doesn't. Another is to vary your pace, going faster for as long as you feel like it, strecthing out your stride in the psoas and groin, then slowing down for a little rest. The third is not to run in a straight line. Pretend like you are running an obstacle course: zig-zag, do an imaginary tire run-- anything that engages the hips, heightens your energy, and keeps your feet from landing in the same predictable spot. If you have good footing you can do this by running on unmaintained trails (but know your limits and be careful). Or in Central Park you can do it just by dodging people!
You may have noticed that in all of these things, the key is getting your hips working. This builds core strength and keeps the body flexible, taking stress off of weaker joints. In the short term it may tire you out, and you won't be able to run as long. But you are a type B runner, so you don't keep track of that stuff. If you attack a hill, go as slow as you want when you reach the top. You'll naturally pick up the pace again after a rest. If you are too tired, walk a bit. Eventually you will recover quicker, and in the long term you'll be stronger, faster, and in better shape. In time, just slowing down a bit will feel like a rest break.
3) Get the shoulders working. The legs aren't the only thing that get into repetitive ruts. It's very easy to start running with your shoulders in one position that gradually gets tighter and tigher as you go. Shoulder tension inevitably extends into the ribs, making it difficult for them expand and allow breath in. Make sure you get those muscles working during the first part of your run. Do a little shadow-boxing as you run, or a speed-bag type motion (one arm at a time). If you are afraid boxing moves will make you look far too cool, I highly recommend choo-choo train arms (still one arm at a time). I've been known to do them all, but anything that gets the shoulders rolling in circles is good. Turn your neck slowly from side to side as you do them. As with the hips, once those muscles become involved in the process, they will heighten your energy and make you feel better.
4) Find the groove. While the Type B runner doesn't measure times or distances, he does have a goal. The goal is to find the groove; to get the whole body activated so that as the run progresses, it finds a natural stride that gets stronger and stronger to the finish.
An ideal run on my standard route goes something like this: start out slow, let the legs find themselves, get the arms and shoulders moving. After 3/4 mile or so there is a hill-- I'm a fairly warmed up now so a I pick up the pace going up. Slow way down at the top, and naturally increase speed again as my body feels like it. After recovering from the hill my stride is naturally longer and more powerful. I feel my hips naturally engaging, and make sure my shoulders are engaged. Any little dips or hills naturally affect my speed like a roller-coaster. Through this period my body starts really working hard, but my energy is high and it is enjoyable. When I hit the hill again going down, my body feels supported and relaxed as gravity carries me down. I slow down some at the bottom and catch my breath, but the whole body is ready to work now, so as the long flat stretch continues, my stride lenthens. I feel the stretch in my inner thighs and psoas, my opposite arms and shoulders moving across the body creating torque in the lower abs.
This is a natural sprint-- running fast not because you are trying, but because the whole body is engaged. This is the groove that will take you happily to exhaustion, where you slow down and stop, raising your hands in the air like Rocky, basquing in the glory of a job well done.
Of course, not every run has that beautiful arc. Some days I can't get going, and on those days I take it easy. Also, I imagine as I get older, my starting and ending pace are going to get closer to the same thing. But the Type B personality has the luxury of listening to themselves, following their own version of the arc, searching for the groove, and accepting what the day offers. In the end, any run that motivates you to run another day is a good one.
Have a good Thanksgiving.
cam
Cameron Aiken
www.cameronaiken.com
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