GUEST BLOG: DR. KEVIN MAGGS ON WHETHER OR NOT TO LEAN FORWARD WHILE RUNNING

      There’s a lot of “info” circulating around right now about the need to maintain forward lean while running.  Techniques like Chi Running, Pose Method, Evolution Running and other running coaches who are telling people to slightly lean forward when they run, because “when you lean forward, gravity will assist you by pulling you forward.”   
     But is this true?  Amby Burfoot, a former Boston Marahton winner and former editor of Runners world, just wrote an article titled “Does Leaning Forward Help You Run More Efficiently by Letting Gravity Do Some of the Work?” Amby asked this question to 3 experts, Physicist Michael Tammaro, Ph.D., at the University of Rhode Island and a 15-time marathoner with a PR of 2:49; Steve Magness, who has a master’s degree in exercise science and works as assistant coach to Alberto Salazar at Nike’s Oregon Project; and biomechanist Irene Davis, Ph.D., director of the new National Running Center at the Spaulding Rehabilitation Hospital in Boston.
     All agreed: “gravity can do nothing to improve your running efficiency on a flat surface. That’s because gravity provides no horizontal force; it simply pulls you back down to the earth.”
     Tammaro explained:”At the start, the sprinters are leaning forward because they’re accelerating. But after about 30 meters, their speed doesn’t change much, so they stop leaning. If leaning forward with gravity made them faster and more efficient, they’d keep leaning all the way, wouldn’t they?”
     So don’t lean forward, right? Not so fast. All three experts also favored a slight forward lean while running.” What?! They all go on to give their opinions, such as Steve Magnuss:”It’s more about correct body position than a lean per se. You want to make sure you aren’t arching your back, and sticking your butt out. I emphasize a very slight forward lean from the ground, not a bending at the waist.”
     However, to me, that’s where the problem lies. When you tell someone to slightly lean forward, they have trouble NOT bending from the waist. In my experience, when people come into the office for a gait analysis, the ones that are bent forward at the waist tell me they read that leaning forward was good, so that’s what they’re trying to do. There is a serious disconnect between what they read and the way they execute it. Most people will lean forward from the waist, not the ankles. Partly this is due to weak gluteal muscles that can’t hold the posture during midstance and partly due to thinking they are doing something, but not executing it properly.
     So my advice?  Just run with a vertical posture and you’ll be fine! 

Kevin Maggs, DC
Active Sport & Spinal
www.activespineandsport.net

 

 

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About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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