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| The Road to 100 Fit Tip #17, 2008 —
Lift the Knees!
My old track buddy, Mark Johnson and I had this running joke, literally and figuratively. Any time one of us would see the other running on the roads around town we would yell out the car window "Lift the knees"!
Now, we said it as a joke but that REALLY IS what you should do when you jog or run. Run tall, roll through the ankles and lift the knees.
The tendency for most people when they run is to slouch, barely lift the knees and shuffle along with locked ankles. The ankle is the shock absorber for the lower body. It is the first joint that comes into contact with the ground. If you run with stiff ankles, the shock of the impact with the ground is transferred first to the knees and then, if you run with stiff knees, directly to the lower back; just the OPPOSITE of what most people are trying to accomplish.
In addition, when you jog or run you should bend your arms slightly at the elbow and run with a loose, fluid Forward and Back arm motion. Not across your body. Not dangling lifeless at your side. Not with enough tension in your shoulders to give you a stiff neck. Bend the arms, keep the hands slightly cupped and swing the arms loosely forward and back from the shoulder in harmony with your strides.
Finally, run tall. Do not run with stooped shoulders or a slouching back. Do not let your head slump forward but rather keep it centered over the shoulders. If anything, arch the back slightly.
To summarize:
- Run tall.
- Roll through the ankles.
- Carry your arms in an easy, fluid, forward and back motion.
- Breathe naturally, usually in and out through the mouth.
- LIFT THE KNEES!!!
(To see a video representation of this concept,
CLICK HERE. The video is easy to open, requires no download and will not affect the performance of your computer in any way.
Answer to last week's fitness quiz:
What is necrosis?
The accidental death of cells and tissue
Answer to last week's Question of the Week:
What makes you sing?(These are REAL people and REAL answers!)
SG: Anything and everything.
GN: Anticipation of a fun event!
LC: A gorgeous day to ride, and the unique feeling of freedom that only a motorcycle can give!
This week's fitness quiz:
How many feet long is the average small intestine?
This week's philosophical Question: What would you not take money for?
(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your initials)
Corny Joke of the Week:
What do you get if you cross an elephant and a kangaroo?
Big holes all over Australia!
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