Improving general fitness will help while running

Running is an excellent and enjoyable way to get fit, but how many joggers end up getting injured? The answer is too many, because many of us think running is just something you do and not something that needs to be learned. Many seem to think that running comes naturally to everyone – first we crawl, then we walk and then we run; and that’s that.

Running specialist Dr Nicolas Romanov does not share this view. After a lifetime’s research he concluded it is possible to run great distances with less effort and minimal risk of injury.

When he studied the running motion of animals he saw that, unlike in humans, they land differently on their feet when running. Obviously, animals are better evolved for this type of activity; horses and tigers do not have toes or heels, like humans.

Dr Romanov trained his athletes to run on the ball of their feet, thus mimicking the way animals run. He also recognised that the back legs of animals are always bent while running. This helps them use elastic energy to economise effort and reduce the stress on their joints.

The Aztecs too were aware of this. For the people from Trahumara, for instance, all this came naturally as running was an integral part of their life for centuries; running, it could be said, was a way of life. They could run long distances well into old age, without any specialised cushioned footwear and still remain free of injury. In fact, researchers have found over-cushioned footwear can throw your body off balance and make the natural response of your legs much slower.

There are some shoes in the market that give you a better feel when running and make your legs more responsive; it could be said they give you better road-holding. Vibram Five Fingers are one of them (vibramfivefingers.com). These shoes are like a second skin and have individual toe pockets. Other makes available are Feelmax (feelmax.com) and Terra Plana Vivo Barefoot (terraplana.com).

However, running alone does not make one a better runner. The runners of Trahumara were often chasing prey but they also carried firewood over long distances as well as climbing slippery rocks. In other words, they became excellent runners because through all the other physical work they undertook they became fitter - the body was well-conditioned and more resilient.

Of course nobody expects town dwellers to chase down the neighbour’s cat or go to the nearest park to cut down trees and carry the wood over hills and valleys to become stronger and more resilient but someone who wants to become a good runner should train at least every other day in strength building drills like lunges, squats, press ups and core workout. And they could use equipment like a Swiss ball or bosu (half Swiss ball) to improve balance.

Build up your strength, improve your balance and you will be able to enjoy running for a long time with a minimum risk of suffering injury.

• Just follow the rules below when running:
• Always land on the ball of your foot
• Keep your ankle fixed at the same angle
• Keep your knee bent at all times
• Keep your knees behind the vertical line going up from the tip of your toes
• Don’t increase your stride length or range of motion
• Keep your knees down and thighs relaxed
• Don’t move your knees and thighs too far apart
• Don’t fix on landing
• Don’t point your toes or land on your toes
• Your legs should lend themselves without any muscular activity
• Keep your shoulders hips and ankles along one vertical line
• Arm performance is natural balance for leg movement

Now have a great run

• Oktay Tulga is a personal trainer and sports injuries therapist at Dessange Gym & Spa. Tel: 22 460012, oktaytulga@yahoo.co.uk