The awkwardness of the crap distance runner

May 5, 2008 12:46 PM

Please help me (age 30, healthy weight, no major physical ailments) learn to run like a normal human.

I have never really been able to run correctly. even when I'm in excellent physical condition, I get winded very quickly when running. My running gait is awkward to the point that small children have laughed at me in public at softball games. I am assured by those who have seen me run that it's more of a fairly rapid stagger than a recognizable run.

But running is incredibly appealing: the outdoors! the city! it's basically free once you get the shoes on! music! fresh air! I am willing to be incredibly uncomfortable in the normal new-to-running kind of way, but if I don't get help, I'll keep wasting energy and eventually injure myself

I live in Manhattan, if that's relevant. Where and how can I re-learn to run? Is this something (generally speaking) that insurance might cover physical therapy for? Should I go to a sneaker store for a gait analysis? Is there a book, or a mnemonic? I have tried the Couchto5K program and it was great as far as getting me into better shape, but in the end you can't run a 5K if you can't run very well.

Help me, MeFi, what can I do?

posted by chesty_a_arthur to sports, hobbies, & recreation (23 comments total)

Everybody runs differently. Keep your shoulders relaxed, your arms bent at about 90 degrees, and try to maintain a fairly good straight posture (as you always would) except when leaning into hills. That's about all you need to do. I really find it hard to imagine what you see as the problem (unless you have some Youtube footage we need to know about) because it's really just an extension of walking and you haven't said you walk weird.
posted by loiseau at 12:51 PM on May 5, 2008

Recently, someone FPP'd an article about barefoot walking/running, and shoes that simulate the feel of barefootedness. In the article, the author mentions going to a class at The Breathing Project in Chelsea to learn how to walk more naturally. Maybe you could contact them about this?
posted by Greg Nog at 12:52 PM on May 5, 2008

Go to a good running specific store in your neighborhood or near by. Have them fit you for a pair of good shoes that fit your arch and your running style. It will make a huge difference in how comfortable you are when you run.

While you're there, ask them the same questions you've asked here. They will be very willing to help you out.

Running store employees have seen it all. They're usually very supportive and extremely friendly. I expect that you will have a very positive experience.
posted by xotis at 12:55 PM on May 5, 2008

How long did you stick with the couch-to-5K? I'm surprised it didn't take care of the getting-winded problem, which is totally normal for new runners. Most of the couch-to-5Ks I've seen include some time spent alternating running with walking so that you can get some good breaths in every few minutes until your lung capacity and efficiency increases.

As to the gait, I don't know - it seems like another thing that improves with increased running, as your body works to become more efficient.

I'm sure there are running stores in New York, and there are certainly running clubs. Some running stores offer beginner group runs, which are good places to pick up tips. Running clubs often have a variety of routes and skill levels. Getting an individual trainer might be your solution if you feel like you need some focused one-on-one attention to your gait. You could probably just plan a few sessions, correct whatever's wrong, and carry on by yourself.

Good luck - running's awesome.
posted by Miko at 12:55 PM on May 5, 2008

Go to a gym with big mirrors, put yourself on a treadmill facing a mirror. Watch yourself in the mirror and try to normalize your gait. I used to 'bounce' much more then necessary when running and this helped. And sure, go to a shoe store (Paragon in Union Sq is decent) for a gait analysis, and slow down your pace.
posted by These Premises Are Alarmed at 12:57 PM on May 5, 2008

Find videos of runners. Emulate.

Resources:
www.flotrack.org
www.active.com (they now have some videos up)

If you find that you are lacking in the range of motion necessary to emulate the people you see on the videos, then you may need physical therapy. Alternatively, you can spend some hours learning physiology yourself and learn what you need to stretch and strengthen to get there.
posted by zhivota at 12:58 PM on May 5, 2008

Could you hire a personal trainer for a few sessions and get him/her to help you work on your run in front of a mirror, on a gym treadmill? That way you can learn to evaluate your running with the help of an expert. Explain your goals to the trainer before you start.
posted by catburger at 12:58 PM on May 5, 2008

People used to laugh at me when I ran, too! Now, they don't!

Besides all the advice already given, it really helped me to focus on my gait while I was running. You should be able to tell what is making you tired, what isn't comfortable, etc. while you are running, and then make small adjustments to see if you feel an improvement. A year of doing this and I find myself with a decent gait that I am no longer terribly embarrassed about.

Some things that I remember changing up while running:
Pelvic tilt (and general posture)
Stride length
Foot fall
Step width (the distance between my feet as they fell)

Those were the major ones for me. I bounded more than I ran for a long time, and once I overcame that it helped.
posted by Loto at 12:58 PM on May 5, 2008

I trained with a very good running coaching staff for several years as a younger person. The most common mistake they corrected in us was a tendency to waste energy by moving arms and/or legs side to side rather than simply front to back. To improve our arm movement, they had us practice in front of a mirror holding small dumbbells. Keep your arms bent around 90 degrees (or greater if that's more comfortable) and concentrate on swinging them only forward and backward with no side to side movement. It feels unnatural at first, but correct arm movement smooths out your leg stride as well as saving all that energy you were previously wasting in lateral movement.

There are also a number of drills you can practice which combine to improve your stride and overall form. This looks like a good guide. Basically, you're overemphasizing each part of the stride by raising your knees really high or kicking your butt or skipping. Then when you go back to running all of those movements are in your muscle memory and your stride improves.

In the end, you might be best off trying to find a trainer or coach to help you, but these are the kinds of things you can expect them to give you to do.
posted by hydropsyche at 1:07 PM on May 5, 2008 [1 favorite]

I watched the Flying Pig Marathon yesterday in person and it is very clear after a very short amount of time that there are tons of different running styles. Some look very fluid, others kind of rigid and stilted and others just plan bizzare. Now I will grant you that there must be a most biomechanically efficent technique for your body's geometry but I am not sure that is your problem. When starting out running, I found it difficult to keep pace over a long distance and thus I would burn myself out too fast. This is one instance that a treadmill can help immensely. If you use that to rule out too quick of a pace that might help.
posted by mmascolino at 1:08 PM on May 5, 2008

Assuming your username refers to your breasts, could that be one cause of your awkward running style? If so, could this AskMe about sports bras help?
posted by danOstuporStar at 1:13 PM on May 5, 2008

Seconding going to a running store and getting fitted for shoes/getting your gait analyzed by them.

Also, consider working in sprints if/when you're comfortable with it. One thing that's helped me a bit is getting on the treadmill and running for most of the time at my usual pace, but do periodic intervals where I bump up the speed for 2-3 minutes. My "slow" run is a dorky shuffly walk jog, but my "fast" run is more similar to that good-looking shoe-commercial stride.
posted by Metroid Baby at 1:23 PM on May 5, 2008

Look, I'm no expert but I am observant. I often see people with very awkward running gaits and my first instinct is to tell them to pick up their feet. You know, lift the knees to get the feet a bit more off the ground so they can move forward and back instead of looping around the sides.

Hell, I started to notice I was doing the same thing while walking so I practiced doing that myself.

No doubt some gait expert will be along shortly to tell me I know nothing, which is true.
posted by trinity8-director at 1:29 PM on May 5, 2008

I agree with trinity to an extent, but I also see a lot of people who are doing much more vertical motion than is strictly necessary for this predominantly horizontal exercise. Focus on moving forward, not up, and see if that makes you more efficient.
posted by bluenausea at 1:44 PM on May 5, 2008

Don't fret- I only recently started running outdoors because everyone used to make fun of me. One of my friends said that I always looked as if I was getting ready for take-off. Eventually I decided Manhattan was full of so many weirdos that my weird run probably didn't even register with people who didn't know me.
posted by GilloD at 1:50 PM on May 5, 2008

It's not clear from your question how long you've been able to run at a stretch. You've done the couch to 5K with walking/running, but how long were the stretches of running?

I could never run longer than a furlong for years. But I went out one fall and jogged embarrassingly slowly, and found that I could keep on going for 5K, even sprinting madly at the end out of sheer jubilation that first time. (NOT RECOMMENDED.) I kept running 5K, 3 times a week, through all sorts of horrid winter weather because damn it, I could finally RUN. (Well, jog embarrassingly slowly, but still ...).

So try a fairly slow stagger instead of a fairly rapid stagger. Keep going. You may surprise yourself.
posted by maudlin at 2:27 PM on May 5, 2008

Former made-it-to-the-state-finals-cross country runner here.

If you're winded, you're running too fast. Slow down. You may need to alternate walking and running 50/50. Work up to the point where you can run an entire mile without getting winded. Then 2. Then 3.

When you run, run upright. Look into the distance rather than down. Keep your arms bent at the elbow but your hands loose enough that you you're not clenching them.

Once you have built up to the point where you can run 3+ miles at a steady pace, try adding an occasional bit of speed to your run - like running a single block faster than your normal pace. This will help you learn how to run more efficiently at your regular pace.
posted by zippy at 2:37 PM on May 5, 2008

Nearly all running newbies try to run too fast. You're supposed to run at a conversational pace -- you should be able to sing along with your mp3s.

If you're up for some inspirational reading on being slow and running funny, check out John Bingham's books. He writes the Penguin column for Runner's World magazine too. His work gets repetitive fast, but whenever I'm depressed looking at my 5k times, I dig one of his books out and feel better.
posted by liet at 2:39 PM on May 5, 2008

Slow down! Relax! Don't try to hard!

And then run over to JackRabbit to get fitted for shoes. They will watch your gait, determine if you underpronate or overpronate, and they will give you lots of tips (like don't lift your arms too high - your thumbs should be grazing your hips; think tall and you won't slouch or lean when you run; breathe easy). You need good shoes and professional advice.

Next, go to craigslist or some other networking site (or if you're really feeling bold, try joining the New York Road Runners Club). You could find a running buddy and really get in gear!

I'm SO glad you are inspired & motivated! Running is truly a fantastic sport that will make you feel a thousand times better about yourself. Hooray!
posted by cachondeo45 at 4:00 PM on May 5, 2008

Go and see a chripodist/podiatrist. Don't go to a running store.
posted by fire&wings at 4:31 PM on May 5, 2008

Someone who is certified to teach the Alexander Technique can help you with your gait.
posted by yohko at 10:44 AM on May 6, 2008

Just an update as I'm asking another question on a similar subject. I am in week 6 of the C25K, and not in any knee pain. I went to Jackrabbit and bought sneakers, adn the guy was like "actually, you are a neutral normal runner. that kid who laughed at you was a jerk." (Really! Suck it, kid!) Anyway, thanks all for your helpful answers. Thanks to your encouragement I can now run for ten minutes at a time! Sometimes!
posted by chesty_a_arthur at 9:20 AM on July 9, 2008

Oh and I bought an Enell sports bra and am smitten.
posted by chesty_a_arthur at 9:21 AM on July 9, 2008