Hips and Ankle Alignment

Eliminate Heel Striking

Shakira was right - hips don’t lie. I don’t know if she’s a runner or not, but your hips really are telling a good story if you’re willing to listen.

When you run, it’s ideal to have your kinetic chain (ankles, knees, hips, and shoulders) all “speaking” to each other.

What does that mean? Well, for starters, it’s the connection between the foot planting and the placement of your hips. When they are aligned (hips over top of a planted foot), you probably are coming in contact with the ground with your forefoot first.

If this is the case, you’re probably spending less time on the ground, you are using gravity to help pull you (hello using less energy!), and your hamstrings get involved to pull your heel up instead of your hip flexors.

Here’s this week’s blog post covering all the details about heel striking and forefoot landing.


Friday’s Action Plan:

Film yourself running from the side at roughly 5k race pace. See where your hips are when your foot comes in contact with the ground. What hits the ground first? Where are your hips when your foot hits the ground?

Have questions? Reply to this email!

Big Events Coming Up:

USATF Club XC Nationals 2019 at Lehigh University

Footlocker Cross Country Nationals (Saturday, Dec 14th)

What’s Got My Attention:

Article: 20 things you know when you’re dating a runner

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Core Exercises for Distance Runners

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Keys to a Successful Long Run

Quote of the Day:

"You don't have to go fast; you just have to go."

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Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.