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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  • Join us tomorrow for the #foodtruck rally at #SinaiHospital, featuring great #food, drinks, raffles and more! It all takes place from 5-8 pm on the K Lot (5051 Greenspring Ave). The rally culminates the celebration for #EyeHealth Week with the Krieger Eye Institute. #LifeBridgeHealth #Community #Event #Food #FoodTrucks #Maryland

    lifebridgehealth: "Join us tomorrow for the #foodtruck rally at #SinaiHospital, featuring great #food, drinks, raffles and more! It all takes place from 5-8 pm on the K Lot (5051 Greenspring Ave). The rally culminates the celebration for #EyeHealth Week with the Krieger Eye Institute.

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  • To celebrate their one year anniversary, @lbrhopeforhenry visited the children's hospital at Sinai for a Superhero Extravaganza. Thank you for filling the day with so many smiles! #LBR #LifeBridgeHealth #HopeForHenry #SinaiHospital #Superhero #Celebration #Kids #Children #Healthcare #Maryland

    lifebridgehealth: "To celebrate their one year anniversary, @lbrhopeforhenry visited the children's hospital at Sinai for a Superhero Extravaganza. Thank you for filling the day with so many smiles!

#LBR #LifeBridgeHealth #HopeForHenry #SinaiHospital #Superhero #Celebration #Kids #Children #Healthcare #Maryland"
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  • The Krieger Eye Institute’s Eye Health Week celebration is underway! Fun and educational events will be going on today and throughout the week at Northwest and Sinai hospitals and Quarry Lake, including great deals on items at our optical shop, giveaways, and meet-and-greets with KEI physicians. #Eyes #EyeHealth #Health #LifeBridgeHealth #Events #CommunityEvents #Maryland

    lifebridgehealth: "The Krieger Eye Institute’s Eye Health Week celebration is underway! Fun and educational events will be going on today and throughout the week at Northwest and Sinai hospitals and Quarry Lake, including great deals on items at our optical shop, giveaways, and meet-and-greets with KEI physicians. 
#Eyes #EyeHealth #Health #LifeBridgeHealth #Events #CommunityEvents #Maryland"
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  • #TeamLifeBridge rolled up their sleeves to celebrate #EarthDay2017. Employees all across #LifeBridgeHealth participated in Earth Day events, including #ShredIt and electronics recycling at Sinai and Northwest hospitals, and a campus clean-up day at @carroll_hospital, which will also hold a Shred-It event on Monday. #recycle

    lifebridgehealth: "#TeamLifeBridge rolled up their sleeves to celebrate #EarthDay2017. Employees all across #LifeBridgeHealth participated in Earth Day events, including #ShredIt and electronics recycling at Sinai and Northwest hospitals, and a campus clean-up day at @carroll_hospital, which will also hold a Shred-It event on Monday. #recycle"
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  • What do art and medicine have in common? Thanks to the Tracy's Kids #arttherapy program, #cancer patients at the Samuelson Children’s Hospital at Sinai now know the power of #creativity to help them cope while they battle their illness. Thank you for making a difference at #SinaiHospital! #LifeBridgeHealth #Healthcare #Art #Expression #Hope #FightCancer #BeatCancer

    lifebridgehealth: "What do art and medicine have in common? Thanks to the Tracy's Kids #arttherapy program, #cancer patients at the Samuelson Children’s Hospital at Sinai now know the power of #creativity to help them cope while they battle their illness. Thank you for making a difference at #SinaiHospital! 
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  • The #LifeBridgeHealth #ShredIt Day is underway! You still have time to bring confidential papers and E-Waste (with the exception of televisions and hazardous materials) to the #NorthwestHospital K-lot and the parking lot at #Pimlico Race Course on Preakness Way between Northern Parkway and West Belvedere Avenue. This FREE service runs until 11:30 this morning. #EarthWeek #Recycle #Recycling

    lifebridgehealth: "The #LifeBridgeHealth #ShredIt Day is underway! You still have time to bring confidential papers and E-Waste (with the exception of televisions and hazardous materials) to the #NorthwestHospital K-lot and the parking lot at #Pimlico Race Course on Preakness Way between Northern Parkway and West Belvedere Avenue. This FREE service runs until 11:30 this morning. #EarthWeek #Recycle #Recycling"
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  • We are so proud our #LifeBridgeHealth employees who spend their time volunteering in our communities as part of our Community Service Corps, such as this recent stream cleaning project. We appreciate your helping hands. #TeamLifeBridge #GiveBack #community #CommunityOutreach #Support #HelpingHand

    lifebridgehealth: "We are so proud our #LifeBridgeHealth employees who spend their time volunteering in our communities as part of our Community Service Corps, such as this recent stream cleaning project. We appreciate your helping hands. #TeamLifeBridge 
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    lifebridgehealth: "At #LifeBridgeHealth, we're working together to build a better workday! Thanks to everyone who came out for the kick-off events for LifeBridge Health's Engagement Survey!

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  • #TeamLifeBridge is made up of some powerful women! LifeBridge Health board members made up the entire panel at The Associated: Jewish Community Federation of Baltimore's recent event featuring "local business leaders and entrepreneurs." We're so proud to have Laura Black, Jody Berg and Lynn Abeshouse as part of the #LifeBridgeHealth family. They are seen here with Vice President of Development Julie Cox (far right). #PowerfulWomen #BusinessWoman #Maryland #Event #Panel #JewishCommunity

    lifebridgehealth: "#TeamLifeBridge is made up of  some powerful women!
LifeBridge Health board members made up the entire panel at The Associated: Jewish Community Federation of Baltimore's recent event featuring "local business leaders and entrepreneurs." We're so proud to have Laura Black, Jody Berg and Lynn Abeshouse as part of the #LifeBridgeHealth family. They are seen here with Vice President of Development Julie Cox (far right). #PowerfulWomen #BusinessWoman  #Maryland #Event #Panel #JewishCommunity"
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