Have you ever gotten a running analysis and felt overwhelmed being told what’s ‘wrong’ with you, without being told how to fix it?
Read on to discover 3 of the biggest factors that could lead to injury or slow your race times, and why running analysis is not always created equal!
There are lots of things to look at during a running evaluation – there’s tons of stuff happening quickly, after all. But there are 3 things seen fairly often that can increase your injury risk and limit your performance. That’s right – these are not just things that could get you hurt, but also things that can slow you down and keep you from setting a new personal record. Check them out below!
#1 Not enough hip extension
Have your legs ever felt like cement when trying to lift them up every single step? Your hips might be fatigued from trying to power through a hip mobility problem! Hip extension is the motion of your leg going behind your body. If you don’t have any of this and try to run, you’re not going to get very far with each step. Runners without enough motion this way report back, hip and knee pain.
What can be most frustrating about this issue is that you may not feel any discomfort during your run, but it rears its ugly head afterwards when you’re trying to enjoy a post-run beer. As soon as you try to stand back up from the table, tightness in your hips keeps you from even standing all the way upright. This might lead you to wonder why your hip flexors are always so tight!
Optimal hip extension is 15-20 degrees at the point when your leg is furthest behind you and your toe comes off of the ground to begin its swing forward. If you take a look at the picture below, you see only a few degrees of hip extension – which means this runner is missing over half of what’s needed. It’s pretty likely that her hips are impacting her ability to not only run faster, but also to fully enjoy that post-run IPA.