Become a Better Runner With Balance Training - Hello to Fit
- Updated on: 2019-08-09
- Read original article here
Watching toddlers run is at the top of my Look How Cute list. Two and three-year-olds learn how to move faster with increasing precision. Not to mention their cute little behinds shaking and their arms semi-flailing. Unfortunately, falling down plays a role in a toddler’s new lifestyle of running. That’s not as fun to watch. But it is funny.
Why, on occasion, do toddlers fall while running? Part of the reason may be that they lack the balance and proprioception. We adults tend to have a BIT more practice when it comes to balance, since, you know…we’ve lived longer. According to Matt Fitzgerald’s article, “Better Balance Equals Better Running”, running involves being either airborne or having just one foot on the ground at all times. Our center of gravity is continuously moving forward, yet we must attempt to prevent falling down. Fitzgerald says, “only half of the energy your body uses during running actually goes toward forward propulsion. The other half goes toward preventing yourself from falling down.”
To avoid falling during movement (e.g. running), two things need to be present: stability and balance.
Related: Stay out of Trouble With This Resistance Band Exercise
Swedish professional triathlete, Lisa Norden, was interviewed by Matt Fitzgerald in the article referenced above (“Better Balance Equals Better Running”). In her interview, Norden states that the most important thing she learned during her visit to Kenya was the importance of balance.
Before you argue that you’re not a runner (so why do I need to have good balance?), allow me to say, “Hold that thought!”
I’m “not” a runner, either. I’ve run in one race, and an idea of a fun run for me is two miles in 70 degree weather; no more, no less. Just kidding. I’m not THAT particular. But anyway, just because you don’t consider yourself a “runner” doesn’t mean balance shouldn’t be a friend in your healthy life.
Balance is a basic skill needed in practically every sport and activity of daily living. Having kinesthetic awareness is important for our health and well-being — the ability to know where our body parts are in 3-dimensional space. Sound too fancy? No worries! Your body doesn’t necessarily need any crazy tools in order to improve balance.
Luckily for us, improving balance isn’t too challenging. It just takes practice! A few tips to get you started:
1. Trail running: this may be the “easiest” way to improve your balance — it involves doing what you already do: run. Trail running may offer a more unstable surface, which will allow the muscles in your foot and ankle (and indirectly, your entire body) to adjust and adapt to balance challenges.
2. Single-leg strength training: are you notorious for performing standing bicep curls? Standing shoulder press? Why not try it on one leg? Single-leg strength training allows you to perform the exact same exercises, except with a little balance challenge. Or a lot. Be aware that you may need to use lighter weight, as your base of support is smaller and you are less stable.
3. Stand around: forget to run the trail this morning, or finished your two-legged strength training exercises already? How about standing on one leg around the house: while washing dishes (except sharp objects!), watching TV, or waiting for your pot of water to boil?
4. Yoga: tree pose, warrior series…ah, yes. Yoga can be a great tool for improving balance. Depending on what type of yoga class you take, balance poses will probably be integrated into the class. What a great way to get many benefits at once: strength, relaxation, flexibility, AND balance!
It’s common to think that balance training is reserved for adults living in assisted living communities or post-op physical therapy patients. However, balance is something we can work on every day during our exercise, and even outside during our runs. If you enjoy running outdoors, would you be open to trying trail running? Rain or shine, do you think working on balance on the fitness floor is a possibility? How can you make spending time in the kitchen more exciting? Hint: balance training.
Linking up with Angelena Marie: Happy, Healthy & Balanced, Fruition Fitness, Fitful Focus, and Fit Foodie Mama for Wild Workout Wednesday!
