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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  • Regram: @hopeforhenry . . . Lenny "Batman" Robinson dedicated his life to children. Today, on the second anniversary of his dealt, you can honor his life by making a donation in his memory to the Lenny Batman Robinson Hope for Henry Program at #SinaiHospital of Baltimore. http://bit.ly/2wfBLpb @lbrhopeforhenry . . . #Batman #Maryland #HopeForHenry #AlwaysRemember

    lifebridgehealth: "Regram: @hopeforhenry .
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Lenny "Batman" Robinson dedicated his life to children. Today, on the second anniversary of his dealt, you can honor his life by making a donation in his memory to the Lenny Batman Robinson Hope for Henry Program at #SinaiHospital of Baltimore. http://bit.ly/2wfBLpb 
@lbrhopeforhenry .
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#Batman #Maryland #HopeForHenry #AlwaysRemember"
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    lifebridgehealth: "The #Back2School season is here and #LifeBridgeHealth is helping to spread the word about how to make sure your child's health is in good shape before getting back into the classroom. 
Join us today (8/15) at 2:00pm for a #FacebookLive segment with Dr. Kumar from LifeBridge Health Pediatrics Baltimore North. 
#TuneIn #School #BackToSchool"
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    lifebridgehealth: "This month, #LifeBridgeHealth launches "Medical Moment," a new series highlighting some amazing stories from LifeBridge Health. Watch for the first story on August 15 during #WBAL-TV 11 Baltimore's 5pm news.

#Medical #Baltimore #Maryland #Hospital #Healthcare #MedicalMoments #LiveHealthy #BeHealthy #Community @WBALTV11"
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  • You definitely don't want to miss these adorable #cakepops at the #CarrollHospital #FarmersMarket today!! Swing by and grab a couple for the weekend along with some fresh, locally grown #fruits and #vegetables! The farmer's market runs between 12:30 - 4:30 pm, on the third level of the parking garage. See you there! #FarmersMarketWeek #FreshFood #Market #Farm #ShopLocal #ShopFresh #Maryland #Food #Cake #Dessert #LifeBridgeHealth

    lifebridgehealth: "You definitely don't want to miss these adorable #cakepops at the #CarrollHospital #FarmersMarket today!! Swing by and grab a couple for the weekend along with some fresh, locally grown #fruits and #vegetables! 
The farmer's market runs between 12:30 - 4:30 pm, on the third level of the parking garage. See you there! 
#FarmersMarketWeek #FreshFood #Market #Farm #ShopLocal #ShopFresh #Maryland #Food #Cake #Dessert #LifeBridgeHealth"
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  • The partnership between #LifeBridgeHealth & Fitness and The Joel Gamble Foundation is a great example of our community commitment. #LifeBridgeHealth CFO and Executive Vice President David Krajewski stopped by a training session to see how #Parisi Speed School coaches are working with some local youth on building their self-confidence as well as their athletic skills. #Maryland #Baltimore #JoelGamble #NFL #Athlete #Athletic #Fitness #Training

    lifebridgehealth: "The partnership between #LifeBridgeHealth & Fitness and The Joel Gamble Foundation is a great example of our community commitment. #LifeBridgeHealth CFO and Executive Vice President David Krajewski stopped by a training session to see how #Parisi Speed School coaches are working with some local youth on building their self-confidence as well as their athletic skills.
#Maryland #Baltimore #JoelGamble #NFL #Athlete #Athletic #Fitness #Training"
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  • In honor of International Assistance Dog Week, we’re spotlighting the Pet Therapy Program at #CarrollHospital. Therapy dogs like our friend Fleuri, pictured here, comfort patients and their families, and offer them a mental break. #IADW . . . #Dog #Dogs #TherapyDog #AssistanceDog #DogOfInstagram #PetTherapy #LifeBridgeHealth

    lifebridgehealth: "In honor of International Assistance Dog Week, we’re spotlighting the Pet Therapy Program at #CarrollHospital. Therapy dogs like our friend Fleuri, pictured here, comfort patients and their families, and offer them a mental break. #IADW .
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#Dog #Dogs #TherapyDog #AssistanceDog #DogOfInstagram #PetTherapy #LifeBridgeHealth"
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  • Are you seeing double? Today is the start of #TwinsDays, an observance founded in #Twinsburg, Ohio, which honors all multiples - identical, fraternal, young and old, #twins, triplets, quads — and their families. To celebrate the day, we asked twins with a connection to #LifeBridgeHealth to come forward - check out some of these great pictures! #Twinning #TeamLifeBridge #Double #Siblings

    lifebridgehealth: "Are you seeing double? Today is the start of #TwinsDays, an observance founded in #Twinsburg, Ohio, which honors all multiples - identical, fraternal, young and old, #twins, triplets, quads — and their families. To celebrate the day, we asked twins with a connection to #LifeBridgeHealth to come forward - check out some of these great pictures! #Twinning #TeamLifeBridge #Double #Siblings"
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    lifebridgehealth: "At #LifeBridgeHealth, #community is at the heart of everything we do. We were so pleased to participate in #NationalNightOut2017 events across our area last night, such as this one in #Towson with Dr. Gaurav Kumar, Dr. Anisa Mirza and practice manager Kristina Butcher. #Maryland #NNO #NationalNightOut #Safety"
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    lifebridgehealth: "The Joel Gamble Foundation continued their 8 week Summer Health and Wellness Program at Lifebridge Health and Fitness with Coppin Academy High School & Western District Police Officers last week. We are thrilled to be a part of such a great and active organization! 
#thejoelgamblefoundation #baltimore #community #youth #youthprograms #positive #nfl #nflpa #nflalumni #leader #rolemodel #baltimore #health #healthy #fitness #weighttraining #westerndistrictstrong #weightlifting #hardwork #summer #health #LifeBridgeHealth"
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  • Felicia Graber, a #Holocaust #survivor, received a warm welcome from #Levindale residents and patients, and children from the #summer learning programs of Macedonia and Mt. Moriah Baptist Churches, at a recent kosher luncheon held in her honor. Ms. Graber shared her personal experiences in her presentation: Resilience in the face of the Holocaust. Thank you to Rabbi Jeffrey Orkin at Levindale Hebrew Geriatric Center and Hospital for arranging this event! #WeRemember #HolocaustSurvivor #History #Hospital #LifeBridgeHealth #Educate #Event

    lifebridgehealth: "Felicia Graber, a #Holocaust #survivor, received a warm welcome from #Levindale residents and patients, and children from the #summer learning programs of Macedonia and Mt. Moriah Baptist Churches, at a recent kosher luncheon held in her honor. Ms. Graber shared her personal experiences in her presentation: Resilience in the face of the Holocaust. Thank you to Rabbi Jeffrey Orkin at Levindale Hebrew Geriatric Center and Hospital for arranging this event!
#WeRemember #HolocaustSurvivor #History #Hospital #LifeBridgeHealth #Educate #Event"
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