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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  • Want to keep confidential papers away from identity thieves? Not sure how to get rid of old electronics collecting dust? #LifeBridgeHealth is hosting a #FREE Shred-It and E-Waste Collection on April 21 from 6:30 – 11:30 a.m. at the Preakness Way entrance of Pimlico Race Course and #NorthwestHospital’s K lot. #EWaste accepted includes computers, telephones and printers. Not accepted are TVs, clothing, lawn mowers, tires and hazardous materials. #Baltimore #ProtectTheEnviornment #Event #ShredIt #Maryland

    lifebridgehealth: "Want to keep confidential papers away from identity thieves? Not sure how to get rid of old electronics collecting dust? #LifeBridgeHealth is hosting a #FREE Shred-It and E-Waste Collection on April 21 from 6:30 – 11:30 a.m. at the Preakness Way entrance of Pimlico Race Course and #NorthwestHospital’s K lot. #EWaste accepted includes computers, telephones and printers. Not accepted are TVs, clothing, lawn mowers, tires and hazardous materials.

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  • #TeamLifeBridge Although some of our teams have difficult jobs, they provide an important and necessary service to help our more vulnerable members of society. Meet 11 members of #CarrollHospital's SAFE program, who are licensed to conduct detailed sexual assault examinations, strangulation injury assessments, suspect evidentiary examinations, and domestic violence injury and lethality assessments. Our SAFE program nurses regularly collaborate with law enforcement to help keep our community members safe. #LifeBridgeHealth #Maryland #SafeCommunity #EmployeeAppreciation

    lifebridgehealth: "#TeamLifeBridge Although some of our teams have difficult jobs, they provide an important and necessary service to help our more vulnerable members of society. Meet 11 members of #CarrollHospital's SAFE program, who are licensed to conduct detailed sexual assault examinations, strangulation injury assessments, suspect evidentiary examinations, and domestic violence injury and lethality assessments. Our SAFE program nurses regularly collaborate with law enforcement to help keep our community members safe. #LifeBridgeHealth #Maryland #SafeCommunity #EmployeeAppreciation"
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  • Hello #Baltimore! Kelly Beck, the Lenny “Batman” Robinson Hope for Henry #childlife specialist at our Samuelson Children’s Hospital at Sinai will be taking over the @lbrhopeforhenry #socialmedia accounts to share a day in the life perspective of a child life specialist. #takeover#childlifemonth #livewelllaughhard #SinaiHospital #LifeBridgeHealth #HopeForHenry

    lifebridgehealth: "Hello #Baltimore! Kelly Beck, the Lenny “Batman” Robinson Hope for Henry #childlife specialist at our Samuelson Children’s Hospital at Sinai will be taking over the @lbrhopeforhenry #socialmedia accounts to share a day in the life perspective of a child life specialist. #takeover#childlifemonth #livewelllaughhard #SinaiHospital #LifeBridgeHealth #HopeForHenry"
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  • Only ten more days until #LightCity! #LifeBridgeHealth is proud to be a presenting sponsor for the OVO Collection at the #MyBGE Light Art Walk. OVO, is a multi-sensory art installation to which an interactive dimension is provided by the plays of light and by visual and acoustic animations. Visitors are invited to walk on a path in the water to reach the interior of the egg-shaped sculpture, as if to vanish into a metaphysical mist. #Maryland #Baltimore #CityEvent #Event #Community

    lifebridgehealth: "Only ten more days until #LightCity! #LifeBridgeHealth is proud to be a presenting sponsor for the OVO Collection at the #MyBGE Light Art Walk. 
OVO, is a multi-sensory art installation to which an interactive dimension is provided by the plays of light and by visual and acoustic animations. Visitors are invited to walk on a path in the water to reach the interior of the egg-shaped sculpture, as if to vanish into a metaphysical mist.

#Maryland #Baltimore #CityEvent #Event #Community"
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  • #TeamLifeBridge had a prominent role at the #Maryland Patient Safety Center's annual conference, where 1,400 health professionals from across the state gathered to learn the latest in quality and safety. Dr. Susan Mani presented #NorthwestHospital's award-winning patient safety innovation to a packed house. Dr. Zain Hashmi shared details with other conference attendees on #SinaiHospital's presentation on Understanding Barriers to #Trauma Discharges. #Healthcare #PatientSafety #Conference

    lifebridgehealth: "#TeamLifeBridge had a prominent role at the #Maryland Patient Safety Center's annual conference, where 1,400 health professionals from across the state gathered to learn the latest in quality and safety. Dr. Susan Mani presented #NorthwestHospital's award-winning patient safety innovation to a packed house. Dr. Zain Hashmi shared details with other conference attendees on #SinaiHospital's presentation on Understanding Barriers to #Trauma Discharges.

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  • Please join us in congratulating our 2017 Baltimore magazine "Excellence in Nursing" survey honorees! From hundreds of nominations submitted for Baltimore's annual survey, several members of #TeamLifeBridge were chosen among the best of the best in the region. #Nurses #Nurse #BestNurse #Baltimore #Maryland #LifeBridgeHealth

    lifebridgehealth: "Please join us in congratulating our 2017 Baltimore magazine "Excellence in Nursing" survey honorees! From hundreds of nominations submitted for Baltimore's annual survey, several members of #TeamLifeBridge were chosen among the best of the best in the region. 
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  • “It was a priceless experience for all involved,” says Mick, “and a fantastic way to give back to people who otherwise would not have access to health care.” Meet three of our kind hearted #TeamLifeBridge employees who volunteered their time last summer to join the LAUGHH FOUNDATION (Living Abundantly Using Guided Helping Hands) on their annual mission to #Colombia. These three were joined by 40 other volunteers to help 1500 people live healthier lives. (Pictured here: Rachael Brown, Christa Marshall and Mick Kukula) #LifeBridgeHealth #GiveBack #HelpingHand #EmployeeSpotlight #DoGood #MissionTrip

    lifebridgehealth: "“It was a priceless experience for all involved,” says Mick, “and a fantastic way to give back to people who otherwise would not have access to health care.” Meet three of our kind hearted #TeamLifeBridge employees who volunteered their time last summer to join the LAUGHH FOUNDATION (Living Abundantly Using Guided Helping Hands) on their annual mission to #Colombia. These three were joined by 40 other volunteers to help 1500 people live healthier lives. (Pictured here: Rachael Brown, Christa Marshall and Mick Kukula)

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