Running Towards Balance

When I coached cross country and track I talked about the importance of a balanced running form. In running a race, it is important to have efficient motion. On the days that we couldn’t run outside, I would typically show two videos, one with experts showing the perfect form and show a video of a group of elite athletes during a competition.

The first video was one of two coaches demonstrating perfect form. They would have a runner run by them with the perfect running form. The perfect form is one in which the shoulders are square and above your hips. You're engaging your core with a slight lean forward. Your back is straight. Your arms are relaxed at a 90-degree angle and your elbows are tucked in. Your head is up looking ahead of you. You use a short stride, taking small steps so that you’re creating quick turning over of your legs and landing midfoot. Your body is in perfect balance.

We should always be practicing being in perfect balance. We need to spend time thinking about our form. We should watch videos of our running to see what we're doing well and what we need to work on. And we should run mindfully. I had a recent conversation with a college coach that stated that he focuses on quality miles rather than quantity. I asked him how often he works with them on their form. He told me that is what quality miles means, that every step they take they are mindfully aware of their form.

The second video I showed was of elite runners and I point out every single one of their inefficiencies. I tell the team that these are the best runners in the world and they dedicate their entire existence to improving their form. It is their full-time job to think about and work on improving their efficiency. Every single one of them is out of balance. And they are PROFESSIONALS.

These professionals work full-time on becoming mindfully aware of their form but on race day when they are performing some of that form falls away. Granted their form on race day today has come a long way from their form on race day 10 years ago, 5 years ago, and even last week. However, they still have work to do. And that is all part of the process. They are where they are because they've put in the work. They've shown resilience. And they know that they are out of balance. But they continue the race.

Balance is the key to an efficient run. When we run with good form then we perform with the least amount of wasted motion. When our arms move across our body when we run the hip rotates inwards. This causes side-to-side movement rather than propelling forward. When we look down at the road our bodies point down, slowly the forward momentum. When we heel plant rather than striking midfoot, we’re hitting the brakes and slowing down the turnover of our legs. Peek performance is as much about the mind as it is about the body. Where your focus is where you will be. Being in the present moment is key. When we’re not focused on the race we'll find ourselves getting passed.

When I am out of balance the run doesn’t go as smoothly. I tire more easily. I am not at my best in handling challenges that come during the race. When I’m out of balance I lack focus. I lack purpose. My mind is not in tune with my body. I'm not thinking about the race before me.

There will be times when we race balanced. Our forms look good. There are other times, particularly when we are tired when our forms will be poor. Celebrate when you are balanced. Be compassionate with yourself when you are not.

Remember that even professionals are imbalanced. In every step you run, you are doing the best that you can at any given moment. Enjoy both the balance and the imbalance of your run.

That is the Transformative Power of the Run