LifeBridge Health Will Keep You Running the Right Way

We've been running for hundreds of thousands of years: We've fled prehistoric predators and we've led our canine companions through winding trails; we've crossed the finish line for a good cause and we've joined morning run meet-ups (for more than the doughnut breakfast afterward). You'd think we'd be old hat (or old athletic shoe) at it. However, many of us lack proper running form.

Billy Wunderlich knows the telltale signs of improper running form better than anyone. As a personal trainer at LifeBridge Health & Fitness and a speed coach at the gym's Parisi Speed School, he gets everyone from amateur athletes to polished professionals running right. He says that it's all in the heels: “Landing on their heels is the most common mistake runners can make.”

"Heel" has also become a catchall term for moustache-twirling Snidely Whiplashes or professional wrestling's most venerated baddies, and it's easy to see why: If we step incorrectly on our heels, the painful effects rocket up the body and can contribute to injuries. However, our heels aren't mean, they're just misunderstood. They weren't meant to trod on the hard surfaces most runners pound upon day after day.running shoe

“The human body wasn’t meant to run on man-made surfaces,” explains Wunderlich. “If I were to take you out on the pavement without your shoes and I told you to run from point A to point B, I guarantee you wouldn’t land on your heel for long. It hurts.”

Proper form, he says, is a “controlled falling. You want to lean forward as you run. A neutral spine is very important. Instead of landing on the heels of your feet, you want to land on the forefoot. Keep your feet nice and light.”

Mary Campbell, a physical therapist at Sinai Hospital, adds that poor running form is also rooted in weaknesses within the body. “A common problem is that people are not strengthening their hips properly,” she explains. “If someone has weak hips, this can cause them to collapse in as they run. This can often lead to knee pain.”

Though many of us wish we could jump from the couch to a 5k with the simplicity of a finger-snap, that simply isn't possible. In fact, you may want to complement your running routine with muscle-building and toning workouts. Novice runners who push themselves too far, too fast are subject to muscle fatigue. “The farther you go, the more tired your muscles are going to become,” Campbell says. “You need to increase your mileage gradually to help keep proper form. I’d advise for a runner to focus on exercises that strengthen the core. If you have a strong core, you won’t fatigue as much.”

Helping people with their running form is a passion of Campbell’s. She conducts a quarterly running screen clinic at the hospital that is free and open to the community. Here’s how it works:

Each participant runs on a treadmill for a few minutes while Campbell videotapes him or her from different angles. Afterward, she shares the video with the participant and discusses his or her running technique. Based on Campbell's observations, she offers advice on proper running form and what kind of footwear would work best for that particular person.

Wunderlich does the same for his clients at the Parisi Speed School (minus the video camera).

“I observe how they walk and their body movement,” he says. “From this, we get a rundown of what is going on with them and how we can help them develop proper running form.”

He trains his clients by having them run at an incline on a treadmill; this controlled uphill motion pushes the body forward, reducing the inclination for the runner to land on his or her heels.

Though we may groan at the idea of tackling a formidable hill, Wunderlich insists that it's a great way to develop a proper running form. If you're a city dweller without easy access to the sloping countryside, you should use a treadmill with a steep incline.

There are a few easy ways to ensure that you're running to your best potential. The first may seem head-slappingly simple, but it's incredibly important: Make sure you have good shoes that fit your feet.

If you want to heighten your running form, just remember what your mother always told you: work on your posture. You don't have to worry about balancing a book on your head. Keep your chest up, your shoulders relaxed and your head in a neutral position. Above all else, push forward through your hips. “The more you push from your hips, the faster you’ll go,” Wunderlich says.

Wunderlich reminds us that all terrains aren't created equal, and we need to adjust our runs accordingly. "You have to adjust gait and angle your knee flexes depending on what kind of surface you are running on,” he notes. “For instance, on a trail, you'll be jumping over logs, so your pace will be slower and you’ll want to be more cautious. Other times you might be sprinting. In this case, you’ll want to lower yourself as close to the ground as you can and let your feet catch up with you.”

Whether you're running through a vibrant cityscape or up a verdant hill, sweating on a treadmill or evading a saber-toothed tiger (hey, if Doc Brown could turn an old DeLorean into a time machine, who knows what your wacky neighbor can do with the Buick LaSabre in his garage), running properly will make sure that you're running for a long time.

To schedule an appointment with one of our highly trained physicians and find out why LifeBridge Health is Baltimore's premier health care organization, call 410-601-WELL.

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  • Pictured here are Sinai Nurse Volunteers from decades ago. Today — as back then — #SinaiHospital prides itself on its exceptional nursing care. #TBT

    lifebridgehealth: "Pictured here are Sinai Nurse Volunteers from decades ago. Today — as back then — #SinaiHospital prides itself on its exceptional nursing care. #TBT"
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  • The months of June, July and August average more auto accidents than any other time of year. Buckle seatbelts, reduce distractions, obey the speed limit, and NEVER drink and drive. #WednesdayWisdom

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  • #SinaiHospital's housekeeping team knows the importance of bringing a little fun into the workplace. To play off their creative skills, employees participated in a fun towel folding contest. Not only could team members showcase their knowledge, talents, and skills, but they could also bring smiles to the patients' faces. #TeamLifeBridge

    lifebridgehealth: "#SinaiHospital's housekeeping team knows the importance of bringing a little fun into the workplace. To play off their creative skills, employees participated in a  fun towel folding contest. Not only could team members  showcase their knowledge, talents, and skills, but they could also bring smiles to the patients' faces. #TeamLifeBridge"
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  • To celebrate the kick-off of #LifeBridgeHealth's annual #employee giving campaign: "Get in the Game," staff across our organization had fun taking part in many activities including gift basket raffles and pie eating contests, all in support of the LifeBridge Health Fund and #UnitedWay.

    lifebridgehealth: "To celebrate the kick-off of #LifeBridgeHealth's annual #employee giving campaign: "Get in the Game," staff across our organization had fun taking part in many activities including gift basket raffles and pie eating contests, all in support of the LifeBridge Health Fund and #UnitedWay."
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  • After an exhausting workday, exercising is probably the last thing you want to do. But getting your sweat on will actually energize you. According to a study published in Medicine and Science in Sports and Exercise, fatigue along with mood and depression improved after a single 30-minute, moderate intensity exercise session. #WednesdayWisdom

    lifebridgehealth: "After an exhausting workday, exercising is probably the last thing you want to do. But getting your sweat on will actually energize you. According to a study published in Medicine and Science in Sports and Exercise, fatigue along with mood and depression improved after a single 30-minute, moderate intensity exercise session. #WednesdayWisdom"
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  • “Teamwork is our motto and that is how we function each day,” says Nurse Manager Michele Stiller of the Northwest Center for Wound Care and Hyperbarics. This center, which sees about 500 patients every month, helps patients with chronic non-healing wounds, such as pressure ulcers and complicated surgical wounds. #TeamLifeBridge

    lifebridgehealth: "“Teamwork is our motto and that is how we function each day,” says Nurse Manager Michele Stiller of the Northwest Center for Wound Care and Hyperbarics. This center, which sees about 500 patients every month, helps patients with chronic non-healing wounds, such as pressure ulcers and complicated surgical wounds. #TeamLifeBridge"
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  • Congratulations to our four #SuperStar employees for June! Your hard work and commitment to #TeamLifeBridge is truly inspiring. Thank you for all that you do. (From top left to bottom right: Charles Nehwah of #SinaiHospital; Rolawn Patton of #NorthwestHospital; Rachel McDaniel of #Levindale; and Laura Lehman of #CarrollHospital)

    lifebridgehealth: "Congratulations to our four #SuperStar employees for June! Your hard work and commitment to #TeamLifeBridge is truly inspiring. Thank you for all that you do. (From top left to bottom right: Charles Nehwah of #SinaiHospital; Rolawn Patton of #NorthwestHospital; Rachel McDaniel of #Levindale; and Laura Lehman of #CarrollHospital)"
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  • In 1895, #SinaiHospital became one of the first to devote an entire ward to treating #children. In the 120-plus years since then, we have offered exceptional #pediatric care to thousands of children in and around #Baltimore. Did you receive care at Sinai as a child? Share your story today! www.sinai150.com #TBT

    lifebridgehealth: "In 1895, #SinaiHospital became one of the first to devote an entire ward to treating #children. In the 120-plus years since then, we have offered exceptional #pediatric care to thousands of children in and around #Baltimore. Did you receive care at Sinai as a child? Share your story today! www.sinai150.com #TBT"
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