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Preventing Hyper-rotation as a Runner

Friday, June 06, 2014

Hey RIF REVers, 

When we run, we aim to move in an efficient forward motion. Therefore, if we twist too move as we run, then of course, we do not move efficiently in a forward plane, and we waste energy moving our bodies in a direction that does not align with this plane.

WHY DO RUNNERS HYPER-ROTATE? It stems from not creating movement naturally in the first place. As mentioned commonly by myself - if your hips and head are level and too upright, then your upper-body won’t create movement. Therefore, the only way to move is using power. When people coordinate movement using power, this results in an intense push off as part of the swing phase, which commonly also onsets movement through the hips (sexy hips) and rotation (and lifting) through the shoulders.

We naturally - both to move or, when we want to increase speed - tend to want to increase our energy output and to move more. That makes sense right? WRONG. Good runners remain compact and do not hyper-rotate. Good runners move fluidly and have greater running economy - moving less and using less energy for achieving greater speed and/ or distance.

Not over-rotating aligns with all the points I continually enforce. If you're straight from head to toe in a column, landing in a slight, small forward lean then we move naturally because of gravity and WITHOUT THE OVER-USE OF POWER. By moving naturally, we can then focus on lengthening through our body and streamlining our arm movement and keeping the shoulders down. Not only with this prevent energy wastage, improve our fluidity and technique, it also improves our alignment and posture and allows us to recover as we run and feel fresher the next day.

So, if you rotate too much, the likelihood is you're not doing something too efficiently, But as long as you create movement naturally and have good posture, this can all change instantly

Cheers RIF REVers,


Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.



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