We haveseen many times how the system
foot-leg-bacin
is the basis of an
running technique
adequate and enabling us to run for a long time without injury. Among the many addendums that could be included to carry forward the discourse on this aspect is one that should be treated perhaps even earlier than the musculoskeletal system: the head.
I know what you’re thinking, “It’s the usual motivational talk!”, and no, although motivation, the ability to stay focused on the goal and knowing how to mentally approach running are very important, this time I really want to talk about the head as a part of the body, a key component for maintaining balance and evaluating distances.
Its correct position allows for improved running efficiency and consequently less fatigue, as well as foot support technique.
HEAD HIGH TOWARD THE GOAL
During running, it is normal for the distal parts of our body, including our head, to move following the oscillatory movements we are imparting by hopping from step to step. It is precisely the sense of displacement that we are making, so some degree of movement is inevitable and essential if we are not to risk injury. However, the head should be quite free in movement, but not dangling(to better explain the concept, I am talking about whether running I keep my head for a longer time to the right or left), so as not to affect the ground contact time of the feet. It is difficult for runners to understand the degree to which their head is drooping, so there is usually no sense of how it is moving. We can help with this either by filming ourselves running, or by looking at our shadow on the ground and seeing if the movements of the head are in harmony with those of the rest of the body. A well-positioned head should follow the lateral movements of the trunk, yet remain straight on the line of the spine. Kind of like a camera on a stabilizer, or like the chicken head in the video that went viral a few years ago.
LOOK AHEAD, LOOK DOWN
The other aspect to keep well in mind as we run is the position of the eyes, which is logically related to that of the container that houses them. It is said that to be sure you are holding your head in the correct position you should simultaneously look forward and down. Okay, this seems easier to implement, but what does it mean in big money? It means that you should always be in control of the path on which you are running by turning your gaze to a point on the road about twenty meters away, a distance that allows you to keep your head up and in the correct position to keep your movement well balanced. Looking too much near the feet shifts the center of gravity (by a little, but it still shifts it) and also decreases breathing capacity (this more markedly), as well as obviously preventing our brains from memorizing larger parts of the path we are running on. Be mindful of where you put your feet, then, but point the ground near the footing only in those conditions where you really need it (trail and dirt running, for example) and where head position matters less in terms of performance.
Let’s use our heads properly, then,
In all the ways you should do
!
(Main image credits: Sam741002 on DepositPhotos.com)