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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  • What a great morning at the @kenilworthshops getting in the holiday spirit. We even had some extra help from the big man himself sharing information about #LifeBridgeHealth's services and passing out goodies at the train display we sponsored this season. #LBHTrains

    lifebridgehealth: "What a great morning at the @kenilworthshops getting in the holiday spirit. We even had some extra help from the big man himself sharing information about #LifeBridgeHealth's services and passing out goodies at the train display we sponsored this season. #LBHTrains"
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  • Northwest Academy of Health Sciences recently had the opportunity to tour #NorthwestHospital, which is partnering with @teambcps in a unique magnet program. The students got to go behind-the-scenes to gain real-life experience and explore career possibilities.

    lifebridgehealth: "Northwest Academy of Health Sciences recently had the opportunity to tour #NorthwestHospital, which is partnering with @teambcps in a unique magnet program. The students got to go behind-the-scenes to gain real-life experience and explore career possibilities."
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  • #Levindale had a blast celebrating the season at their annual holiday party this year! Employees enjoyed some delicious food and great company with their fellow co-workers. Check out below for some pictures from the festivities! #HolidayParty #Thankful #LifeBridgeHealth

    lifebridgehealth: "#Levindale had a blast celebrating the season at their annual holiday party this year! Employees enjoyed some delicious food and great company with their fellow co-workers. Check out below for some pictures from the festivities! #HolidayParty #Thankful #LifeBridgeHealth"
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  • Associates were all smiles at the annual holiday party for @carroll_hospital ! We are so grateful for what these amazing people do every day. #HappyHolidays #HolidayParty #LifeBridgeHealth

    lifebridgehealth: "Associates were all smiles at the annual holiday party for @carroll_hospital ! We are so grateful for what these amazing people do every day. #HappyHolidays #HolidayParty #LifeBridgeHealth"
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  • Happy #Chanukah from #LifeBridgeHealth!

    lifebridgehealth: "Happy #Chanukah from #LifeBridgeHealth!"
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  • The holiday spirit was in the air last week during the Sip n’ Shop Event at @kenilworthshops ! To celebrate #LifeBridgeHealth’s sponsorship of this beloved holiday tradition, share your photos from the exhibit along with the hashtag #LBHTrains, and you will have the chance to receive one of four $50 gift cards. We’ll pick one winner randomly per week throughout December!

    lifebridgehealth: "The holiday spirit was in the air last week during the Sip n’ Shop Event at @kenilworthshops ! To celebrate #LifeBridgeHealth’s sponsorship of this beloved holiday tradition, share your photos from the exhibit along with the hashtag #LBHTrains, and you will have the chance to receive one of four $50 gift cards. We’ll pick one winner randomly per week throughout December!"
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  • #SinaiHospital employees had a wonderful time celebrating at their annual holiday party this week! Thank you to everyone who joined us to commemorate another year of providing compassionate, high quality care to the individuals & communities we serve. See more pics on our Facebook page! #happyholidays #holidayparty #baltimore #maryland #hospital #healthcare

    lifebridgehealth: "#SinaiHospital employees had a wonderful time celebrating at their annual holiday party this week! Thank you to everyone who joined us to commemorate another year of providing compassionate, high quality care to the individuals & communities we serve. See more pics on our Facebook page! #happyholidays #holidayparty #baltimore #maryland #hospital #healthcare"
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  • Congratulations to these recent #LifeBridgeHealth Superstars - #Sinai Hospital's Maricel Tovera, #NorthwestHospital's Heather Wayland-Foelster, #Levindale's Lisa Greene and Kiwanda Robinson, and @carroll_hospital ’s Pam Brambeck!

    lifebridgehealth: "Congratulations to these recent #LifeBridgeHealth Superstars - #Sinai Hospital's Maricel Tovera, #NorthwestHospital's Heather Wayland-Foelster, #Levindale's Lisa Greene and Kiwanda Robinson, and @carroll_hospital ’s Pam Brambeck!"
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  • Race to the finish for a steaming cup of cocoa! The @jccbaltimore , a LifeBridge Health partner, and Hadassah Greater Baltimore will host the second annual Chanukah Hot Chocolate 5K Sunday, Dec. 10 at the Rosenbloom Owings Mills JCC. It will feature a new running course and more family activities. Onsite registration will be accepted until 8:30 a.m. the morning of the event.

    lifebridgehealth: "Race to the finish for a steaming cup of cocoa! The @jccbaltimore , a LifeBridge Health partner, and Hadassah Greater Baltimore will host the second annual Chanukah Hot Chocolate 5K Sunday, Dec. 10 at the Rosenbloom Owings Mills JCC. It will feature a new running course and more family activities. Onsite registration will be accepted until 8:30 a.m. the morning of the event."
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  • Join us for the “Celebrate Chanukah at Foundry Row” event Sunday, Dec. 17 from 11 a.m. to 2 p.m. There will be face painting, music, balloon art and more fun activities!

    lifebridgehealth: "Join us for the “Celebrate Chanukah at Foundry Row” event Sunday, Dec. 17 from 11 a.m. to 2 p.m. There will be face painting, music, balloon art and more fun activities!"
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