This will be a 2 part series designed to explain the “why” behind the different exercises I guide the Green Lake track workout group through every Monday evening.
We always start with 2 laps of slow jogging to get the blood flowing. At lap 3, on the straight sections, we begin the running drills. Those technique modifications include running with feet normal width apart with toes turned in and then toes turned out. The next set of alterations move feet further apart than normal with toes neutral, turned in and turned out. And the final set involves the feet coming across midline with toes neutral, turned in and turned out. To explain the effects in detail, I will limit the discussion to one variable at a time.
Modifications Introduced While Running
Toes Turned In
Toes Turned Out
Feet Across Midline
All joints and muscles load and unload 3-dimensionally during any activity – this allows your muscles to decelerate and or accelerate motion in one to three planes of motion. Adjusting motion and exercise patterns is critical for maintaining mobility with strength and keeping your body healthy.
There will be little difference if you are a heel, midfoot or forefoot striker with these drills. The overarching purpose of these movements is to increase motion while at the same time teaching your body to control new motion. Waking up as many muscle groups and nerve pathways (or to be more precise, proprioceptors) as possible before running or any activity is always crucial and this is often best accomplished by introducing variable movements.
Next Segment: Part 2 – Lunges with 3D Arm Reaches
Dan Benson, DPT, OCS, FAFS, GPS, CAFS, FMR
CEO Forefront Physical Therapy
Doctor of Physical Therapy
Orthopedic Certified Specialist
Fellow of Applied Functional Science from the Gray Institute
Nike Golf Performance Specialist
Certified in Applied Functional Science
Certified in Functional Manual Reaction
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