2019-05-01_Runners_World_UK

078 RUNNERSWORLD.COM/UK MAY 2019

THE KEY MECHANICS FOR

STRONGER RUNNING

BY MARK BUCKINGHAM

TRUNK ROTATION RANGE

is an important but
often overlooked
part of running.
Form is more than just your
legs, it’s about your whole body

• and your body is designed to
  rotate. When we walk or run,
  our trunk rotates in the opposite
  direction to the advancing
  leg, and winds the core up to
  produce more torque and help
  stabilise our pelvis and hips.
  You must be able to rotate
  properly through your trunk
  and spine to have the counter-
  rotation needed to stride
  properly. Lack of range of
  movement in these rotations
  can cause overstriding and loss
  of speed. You also need to be
  able to use your upper and
  lower ribs and diaphragm to
  breathe and so make full use
  of your lung capacity.

Mark Buckingham is a consultant
physiotherapist to UK Athletics
and runs the Witty, Pask
and Buckingham practice in
Northampton. wpbphysio.co.uk

Sit on a bench or chair in

front of a mirror, or have a

friend watch you as you

perform this move. Place

your hands on the opposite

shoulders and, with your legs

and pelvis facing forward,

slowly turn your trunk fully

to the left and right, and hold

at the end of the rotation.

Breathe out as you turn and

don’t hunch or roll your

shoulders forward to ‘cheat’

the move and make it appear

you have more range – keep

them set square. Look at

how far you can go. Your

shoulders should be able

to rotate up to 70 degrees

from the starting position.

If your range of movement

is significantly less than this,

you need to work to improve

your upper body flexibility

with the moves shown on

the opposite page.

LIKE A

FLEX

MACHINE

A flexible upper body

can help you breathe

better and run smoothly

PH

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SO

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TEST YOUR

TRUNK RANGE