2019-05-01_Runners_World_UK

(Jacob Rumans) #1

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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OD

EL

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EA

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SO

AR

TEST YOUR


TRUNK RANGE

Free download pdf