Running Form: How Do We Describe the Ideal Movement Flow?

Here is a word that I would like you to consider; flow!

In previous articles we explored what effortless, well aligned posture might feel like and we introduced the idea of the learning cycle as applied to running form. The learning cycle involves the idea of a growing knowledge of good alignment in running combined with efficient movement where no extra effort is expended. These first two steps lead to more awareness, particularly awareness of how we are doing what we are doing, in other words the details. Awareness continually provides us with more information which in turn leads us back into the cycle of learning. 

Some have simply described running as standing tall and falling forward, letting gravity do the work. This is a wonderful idea and it may help a lot of people let go of effort, helping them to realize what an effortless activity it can be. It is, however, an incomplete description of the running motion. And what about standing tall?  What does posture have to do with running since we aren’t standing still? It is important to be able to apply the idea of posture to action, since our posture is continually being altered as we move through the phases of running.

Let’s consider the idea of walking upright, which is unique to man. When we look at the unique stance and walking motion that humans have we should consider not a static position called posture, but the general vertical axis of the human body. Mankind has the ability to turn around this vertical axis very quickly. The ape has a forward flexed posture and cannot turn near as efficiently as a man. 

1. Try bending forward and dragging your knuckles on the ground. 
2.  Turn quickly to face 180 degrees to the rear.  
3. Now stand up, taking full advantage of your central vertical axis and see how quickly you can turn 180 degrees. 
4. Now stand and place one foot a good distance in front of the other. Can you tell that your foot was not the only thing to move?  Your knee, hip, pelvis and back also moved to allow a large forward step by one leg. 
5. Now try standing with all your weight on one leg, let's say the right leg. The other leg is still on the ground but is used only for balance. 
6. Now with all the weight on your right leg, turn your torso to the left but keep your head and eyes looking straight forward. Make sure there is no tension in the head and neck as you do this. Can you feel that there is a spiraling action taking place in your body, and you are getting taller? Your weight is arranged over the standing leg.

 Your knee on the right side straightens your ribs twist a bit to the left and you get taller. You engage every part of yourself in sequence, from to standing foot, to the knee, to the power center of the hip and the glutes, the low, mid, and upper back. It is a spiral, flowing through the core. And yet it is so smooth and so fluid, that it is really all one movement. 

Your knee on the right side straightens your ribs twist a bit to the left and you get taller. You engage every part of yourself in sequence, from to standing foot, to the knee, to the power center of the hip and the glutes, the low, mid, and upper back. It is a spiral, flowing through the core. And yet it is so smooth and so fluid, that it is really all one movement.

Your knee on the right side straightens your ribs twist a bit to the left and you get taller. You engage every part of yourself in sequence, from to standing foot, to the knee, to the power center of the hip and the glutes, the low, mid, and upper back. It is a spiral, flowing through the core. And yet it is so smooth and so fluid, that it is really all one movement.

Efficient movement flows like a wave through the body. We don't run with the feet, the legs, or any other part alone, but as a system, as a whole person.

When our running is effortful, or injurious it is usually because of a breakdown somewhere in this flow. If our awareness of the overall flow of our running is increasing, we are on the right track.

Here is a definition of flow: flow (fl) v. flowed, flow·ing, flows. v.intr. 1. a. To move or run smoothly with unbroken continuity, as in the manner characteristic of a fluid.

So, running is a matter of coordination throughout the entire person. It is a sensing of how we are made and how we can move straight forward down a track or trail. What is not obvious at first is how much skill is involved in running. All of our bones must be arranged in precise fashion so as to transmit our ground forces well through the skeleton.

Watch David Rushida’s 2012 world record and gold medal performance in the Olympic 800 meter finals. See what great coordination he had between the upper and lower body, the unbroken continuity of movement. This is a quality that rewards runners at every level whether complete novice or world champion. Perfection is difficult or impossible but improvement is available to all. The specifics of what flow means are worth years of experimentation. But the concept of flow is one of the foundations of your running success. Take this word with you today and enjoy building on this foundation.

Scott Forrester is a Student Awareness Through Movement Instructor and a Physical Therapist Assistant and ACE Certified Personal Trainer at Mountain Valley Therapy in La Grande, OR.  Please leave questions or comments here at the blog or contact him at transcendentrunningease@gmail.com