Photo: Olympic runner Grant Robison teaches the Good Form Running method. Photo credit: USA Track & Field, usatf.org.Thursday, 2-12-09, marked a new beginning for me.
This past Thursday I attended a Good Form Running (GFR) Clinic at Playmakers. The objective of the clinic, taught by Olympic runner Grant Robison (no relation to moi), is to spread the news about a method that helps improve running efficiency and reduces injuries.
At the clinic, Robison was introduced as a hardcore runner who, despite enduring long miles and numerous extreme races, manages to avoid injury. That's right: no hobbling after a run, or sore knees or hips. He attributes his pain-free running career to the Good Form Running method.
By the by, I've been dealing with a bad left ankle for years. Just off the landing of my front porch, I'd accidentally stepped into a hole and sprained it. That was way back in 1996 when I was pregnant with my fourth child. It had swelled a bit, so I'd iced it and, after a couple of days ... it became a thing of the past as far as I was concerned. Until I started running again.
It seemed that during and after nearly every run, I'd get to a point around mile No. 8 where I just couldn't put weight on my left leg, because my ankle would "catch." If I was in the middle of a run when the catch occurred, I'd slow down and try to run through the pain, and eventually it would subside and allow me to finish. Otherwise, I'd simply avoid using the ankle for a bit, and soon, I'd be able to just run through it.
What finally caused me to refer myself to a sports-medicine professional was the fact that I'm heading into a half-marathon, marathon and sprint triathlon this spring, which is what I'd been training for. Dr. Jeff Kovan, my sports-med doctor, took X-rays, and I was relieved to learn that there's no evidence of a fracture or arthritis. That news alone gave me enormous peace of mind.
I did learn that I am flat-footed, and I overly pronate, more so in my left foot than the right. Kovan suspected the ligaments in my left ankle stretched when I'd sprained it 13 years earlier. Now my arches have collapsed, and the resulting pressure will begin to compromise my knees, hips and spine.
"So what's next?" I asked.
"Physical therapy," Kovan replied.
He referred me to Katie Snyder, a highly in-demand physical therapist. "She'll help you strengthen your ankle and improve your balance," he promised.
So I went to see Snyder.
"Yeah, you're pretty flat-footed, so that causes you to over-pronate. And you're left leg is slightly longer than your right, which means it strikes harder on the ground on impact, so that's jamming up. And your glutes are weak. I can help with all of it."
She gave me some exercises to help, and I imagine they will, because I burn in all the right places. She also gave me a temporary orthodic insert to help with my arches.
But after almost two weeks of running with the insert, there was no improvement. I'd seen Snyder the morning before I'd attended the clinic. She'd inserted a lift in my right shoe to lengthen that leg a bit.
When I arrived at the clinic, Robison had me change into my Brooks and run for about 30 feet while he videotaped my form. Then he addressed the attendees:
"Humans are naturall born with the ability to run properly in their bare feet," says Robison. "Shoes cause our feet to strike on the heel and stress our ankles, knees, hips and back, leading to injuries." He talked about how runners from Kenya have good running form because they have always done so barefoot.
We watched a video of his Olympic trials, and witnessed how they naturally incorporate GFR. They are graceful and efficient runners, and they win races. More relevant to me, however, they are injury-free.
The GFR method, according to Robison, comprises four key points:
1) Stand with your feet parallel and pointed forward. Bend slightly at the knees.
2) To tuck your hips in the recommended position, raise your hands and arms high over your head. This automatically causes the arch in your back to straighten out and your hips to tuck and align to support your spine. It strengthens the core during the run.
3) Lengthen the spine, and straighten your back so it's upright. Keep your head centered and steady. Relax shoulders, but keep them pinned back to ensure a straight spine. Arms should swing naturally at the side with forearms bent at the elbow at a 90-degree angle. Hands should fold gently, like you're holding something very fragile in each hand. Thumbs should rest upon the outside knuckle of each pointer finger.
4) Lean forward and find the point at which your feet remain flat on the ground and you're just about to tip forward but you don't. Your foot will engage to stop you from falling, and that forward momentum just kind of kicks your run into gear. Take small steps.
When Robison replayed my video, I saw that each foot hit the ground heel first, which means I pound hard on the ground, putting a lot of torque on my ankles, knees and hips. Ideally, the foot should land midfoot, and running should be quiet and level.
Today I tried my luck at GFR. It was tough, trying keep in mind all the critical posture requirements. My goal was to log seven miles. After mile No. 1, my muscles needed a break, so I walked. At the suggestion of my running coach, Ann Crane, I decided to run a mile, then walk for a minute, and so on. I felt my muscles tire a bit, so I took it slow and easy. After five miles, I ended my run, mostly because the Michigan Athletic Club, where I work out, was about to close. With the GFR, it took me 70 minutes to finish a five-mile run, compared to my usual 10-minute-mile pace.
But the really good news is that post-run, my ankles and knees didn't ache at all. In fact, for the rest of the evening, my knees actually felt like they were massaging themselves.
I don't know about the rest of the world, but I'm going to keep checking GFR out. I'm registered to attend a second GFR clinic in a couple of weeks, and I can't wait to have the coaches critique my form to make sure I've got it down pat. If I can enjoy pain-free running, I'll work hard to do so.
