FreeRunners group headed by Jeetu alias Cdr Jeetendran Nair( Retd) also called as "Ustaad" by many is blessed with a huge group of highly energetic and enthusiastic members who are always willing to give their best to learn and improve their running. Today, I was listening to Jeetu advising the freshers of the group after the strength training session and I joined the discussion to just understand and emulate the way he coaches the freshers. While I listened to what he said, I realised that the aspect of "form" and "breathing" that we keep emphasizing on in the group is actually so basic and natural to our body, yet, we are ignorant about it most of the time. Running helps us to get back in touch with our basic nature and understand the functioning of the body and the mind and every new day is a new learning. As it is said, learning never ends and running is an evolutionary process which is taking us "back to the basics" as we are realising and experiencing a much stronger and resilient self which we all never knew existed in our own body and mind. Actually, the human body is designed to adapt itself to circumstances and as we push ourselves beyond our respective boundaries, of course, under guidance of a coach, to ensure that we don't overdo it, the body keeps adapting and also tells us if we are going wrong. In fact, the pains and niggles we often get after a run indicate to us that there is something wrong somewhere in our kinematic chain and we need to focus on that part and correct it by persistent practice and endeavour. There are only two ,main aspects in running which we always focus on and so let us try and look at them in some detail:-
(a) Breathing:- Belly or diaphragm breathing has been talked about enough. How important is this? I personally feel it is the most important facet of a healthy life. Yes, it is not only about running, it is about how we breathe 24/7. Breathing is involuntary and we have to breathe to live. But the body being adaptable, adapts to our sedentary lifestyles and we start breathing in a manner that under utilizes our lung capacity and very soon, the unused lungs get weaker and weaker. Most of the times, beginners start panting very soon and feel out of breath, because their incorrect breathing style was catering for their sedentary lifestyle where the lung capacity was only partially utilised. Here is where the first change has to be initiated. So the trainee is asked to learn how to breathe using the belly/ diaphragm. While running, it is advised to exhale forcefully while contracting your belly simultaneously simulating the correct style of breathing. Inhalation happens involuntarily and the belly swells up during this phase. So the correct style is: "Inhale- the belly swells up, chest does not move at all." and "Exhale: the Belly contracts completely". Continuous practice of this sequence/ style of breathing is essential for a fresher who has just started running. Very soon, the body is going to adapt and with hours and hours of practice of this breathing technique, the runner will find breathing at faster paces or uphill climbs also very comfortable, simply because the body has adapted itself and the lungs are now being used to higher capacities.
(b) Form : Form is something that seems to be overhyped and a lot of pictures and advice is available on the internet. We can see the elite runners and observe their running form to know how an ideal form should be. But how easy is it to correct one's form? It is an extremely difficult and time consuming task. Patience, determination and persistence is required, because, over a period of time, the body and mind have been conditioned to a particular way of walking, sitting, running etc. which as you notice different individuals, each one will have a different style/ gait. So is it right to say that one form is correct while the other is not? In my opinion, yes! Running has taught me that form is equally important for a healthy life. The skeleton is actually floating in our bodies and it is our muscles, tendons and ligaments that are holding the skeleton in position. How we hold it determines our form. So what is a correct form and how should a fresher start correcting form? First thing I feel that needs to be taught to most Indians is that we all must try to always walk/sit/ run tall. My experience has revealed that most Indians tend to slouch/ have a shortened form, I don't know if it is a legacy of being slaves for a long period of time, but this needs to be corrected. We all must walk tall and that way a lot of things get corrected on their own. For instance, the collar bone gets pushed up and the chest is out, and as soon as the chest is out, the core gets engaged, with the shoulders relaxed yet firm and not slouched. As soon as the core gets engaged, the effort required to walk or run shifts uniformly to all parts of the kinematic chain ( mainly the glutes and the abdomen), thereby effectively reducing the load on the legs. Continuous practice of such posture correction at home, in office, while walking etc. will keep strengthening the muscles which have got weakened because of years of disuse due to sedentary lifestyle and habits. This has added benefits, as you will start looking more smarter and will effuse confidence as you walk as if you are walking a ramp. Yes, models are actually taught to walk tall and confident and that is the right form.
Another tip to practice running tall is to use your core to push the chest up and out and use shoulder/arms for propulsion while running. The arms must move more behind the body and very little ahead. Imagine someone has tied a rope to your waist and is pulling you from 5m ahead. This will take your hip slightly ahead and legs will follow the hip. Take small steps and try to keep the knees straight while running as if you are pushing off the ground. Leg muscles should be relaxed and one must feel comfortable while running.
Our predecessors who used to sit cross legged on the floor were much better off than us sitting on chairs, because that is a much better posture as it uses all core muscles and enriches the tissues, muscles and associated parts as they are getting exercised and stretched keeping those ligaments and tendons supple enough. Western toilets have spoilt our daily morning stretching exercise which was good for our calf muscles, hip flexors and glutes. Automation in terms of pumps, mixies, grinder, washing machines etc. has ensured that we don't use our body for the excellent exercises that used to strengthen our arms, backs, upper bodies etc.
Therefore, since we are living in a capitalistic growing economy and our life style is only going to get more sedentary with more automation and urbanisation, distance running serves as the correction mechanism to ensure that we remain strong physically and mentally by maintaining a good form and posture and ensuring that our lungs are used to their full capacities. Patience persistence and determination are key attributes for improvement in running as well as for a healthy life.
Disclaimer: I am no medical professional nor am I a certified specialist in physical training. I have only expressed my personal learning in order to share my experiences and help other beginners to run freely . Each body and mind is unique and each person has to discover, realise and experience the reality within their own minds and bodies to see how to adapt these corrections, if required. However, form and breathing are universal to all human beings and is a basic fact which has to be given utmost focus and emphasis especially for distance running.
(a) Breathing:- Belly or diaphragm breathing has been talked about enough. How important is this? I personally feel it is the most important facet of a healthy life. Yes, it is not only about running, it is about how we breathe 24/7. Breathing is involuntary and we have to breathe to live. But the body being adaptable, adapts to our sedentary lifestyles and we start breathing in a manner that under utilizes our lung capacity and very soon, the unused lungs get weaker and weaker. Most of the times, beginners start panting very soon and feel out of breath, because their incorrect breathing style was catering for their sedentary lifestyle where the lung capacity was only partially utilised. Here is where the first change has to be initiated. So the trainee is asked to learn how to breathe using the belly/ diaphragm. While running, it is advised to exhale forcefully while contracting your belly simultaneously simulating the correct style of breathing. Inhalation happens involuntarily and the belly swells up during this phase. So the correct style is: "Inhale- the belly swells up, chest does not move at all." and "Exhale: the Belly contracts completely". Continuous practice of this sequence/ style of breathing is essential for a fresher who has just started running. Very soon, the body is going to adapt and with hours and hours of practice of this breathing technique, the runner will find breathing at faster paces or uphill climbs also very comfortable, simply because the body has adapted itself and the lungs are now being used to higher capacities.
(b) Form : Form is something that seems to be overhyped and a lot of pictures and advice is available on the internet. We can see the elite runners and observe their running form to know how an ideal form should be. But how easy is it to correct one's form? It is an extremely difficult and time consuming task. Patience, determination and persistence is required, because, over a period of time, the body and mind have been conditioned to a particular way of walking, sitting, running etc. which as you notice different individuals, each one will have a different style/ gait. So is it right to say that one form is correct while the other is not? In my opinion, yes! Running has taught me that form is equally important for a healthy life. The skeleton is actually floating in our bodies and it is our muscles, tendons and ligaments that are holding the skeleton in position. How we hold it determines our form. So what is a correct form and how should a fresher start correcting form? First thing I feel that needs to be taught to most Indians is that we all must try to always walk/sit/ run tall. My experience has revealed that most Indians tend to slouch/ have a shortened form, I don't know if it is a legacy of being slaves for a long period of time, but this needs to be corrected. We all must walk tall and that way a lot of things get corrected on their own. For instance, the collar bone gets pushed up and the chest is out, and as soon as the chest is out, the core gets engaged, with the shoulders relaxed yet firm and not slouched. As soon as the core gets engaged, the effort required to walk or run shifts uniformly to all parts of the kinematic chain ( mainly the glutes and the abdomen), thereby effectively reducing the load on the legs. Continuous practice of such posture correction at home, in office, while walking etc. will keep strengthening the muscles which have got weakened because of years of disuse due to sedentary lifestyle and habits. This has added benefits, as you will start looking more smarter and will effuse confidence as you walk as if you are walking a ramp. Yes, models are actually taught to walk tall and confident and that is the right form.
Another tip to practice running tall is to use your core to push the chest up and out and use shoulder/arms for propulsion while running. The arms must move more behind the body and very little ahead. Imagine someone has tied a rope to your waist and is pulling you from 5m ahead. This will take your hip slightly ahead and legs will follow the hip. Take small steps and try to keep the knees straight while running as if you are pushing off the ground. Leg muscles should be relaxed and one must feel comfortable while running.
Our predecessors who used to sit cross legged on the floor were much better off than us sitting on chairs, because that is a much better posture as it uses all core muscles and enriches the tissues, muscles and associated parts as they are getting exercised and stretched keeping those ligaments and tendons supple enough. Western toilets have spoilt our daily morning stretching exercise which was good for our calf muscles, hip flexors and glutes. Automation in terms of pumps, mixies, grinder, washing machines etc. has ensured that we don't use our body for the excellent exercises that used to strengthen our arms, backs, upper bodies etc.
Therefore, since we are living in a capitalistic growing economy and our life style is only going to get more sedentary with more automation and urbanisation, distance running serves as the correction mechanism to ensure that we remain strong physically and mentally by maintaining a good form and posture and ensuring that our lungs are used to their full capacities. Patience persistence and determination are key attributes for improvement in running as well as for a healthy life.
Disclaimer: I am no medical professional nor am I a certified specialist in physical training. I have only expressed my personal learning in order to share my experiences and help other beginners to run freely . Each body and mind is unique and each person has to discover, realise and experience the reality within their own minds and bodies to see how to adapt these corrections, if required. However, form and breathing are universal to all human beings and is a basic fact which has to be given utmost focus and emphasis especially for distance running.
