This document provides guidance on developing proper running form by focusing on core stability and posture. It emphasizes that running requires leaping from one foot to the other with control, which depends on having a stable core and neutral alignment of the spine, pelvis, and lower limbs. The core acts as the foundation for strength and power, allowing the body to land and push off symmetrically. The document outlines exercises to improve trunk, spinal, pelvic, and lower limb stability as well as flexibility, and recommends gradually incorporating these elements into a running routine with guidance from a coach.

1. GETTING STARTED WITH RUNNING Kate Senini Physiotherapist www.purephysio.com.au

2. THE JOURNEY… Getting Started – Be Prepared!! Its the learning journey... To achieve our running goals we need to understand: Running Posture Core Stability 4. Stability within running… How it all fits together!

3. RUNNING-THE PATTERN. Requires Stability A leaping pattern only ever one foot on the ground at one point At mid arc both feet are momentarily off the ground The leap requires propulsion at take-off phase Landing requires a controlled lowering when the knee bends to act as a shock absorber

4. RUNNNING-THE BUILDING BLOCKS REQUIRED.. Vertical alignment of the trunk & lower limbs Horizontal alignment of the pelvis & shoulders Normal rotation occurs around each axis. This is achieved with stability & flexibility

5. RUNNINGHOW TO ACHIEVE THIS PATTERN. Trunk Stability Pelvic Stability Lower limb vertical alignment Arm Swing & upper trunk rotation Good trunk & lower limb flexibility… All is related to Posture!!

6. CORE STABILITY-1: THE TRUNK & SPINE Why is this important? Creates a Stable Platform for the limbs Enables us to generate strength and propulsion from our global muscles more effectively & efficiently. Allows us to land with symmetry in the legs. Do you have a stable base to operate from? Think about running on Soft sand vs Hard Sand…. Which feels more stable?

7. CORE STABILITY-SPINAL STABILITY Neutral Spine is achieved through: Deep abdominal muscle activation & rib tuck Spinal Joint (vertebral) Mobility Muscle Flexibility Good Posture!!!!

8. CORE STABILITY-2: THE PELVIS Neutral Pelvis & Hip is achieved through: Deep gluteal muscle activation Hip flexor flexibility Correct retraining on a single leg

9. CORE STABILITY-3: LOWER LIMB ALIGNMENT Symmetrical alignment is essential for: Propulsion during push off Landing with control for shock absorption Preventing Overuse Injury!

10. CORE STABILITY-4: TRUNK ROTATION & ARM SWING Good Posture is essential with correct spinal position for normal arm swing. Requires spinal mobility through the upper back & open chest Is important in propulsion.

11. THE EFFECT OF POSTURE ON ARM SWING… Poor posture will affect your trunk and arm swing…

12. HOW TO REGAIN FLEXIBILITY Chest & Thoracic (upper back) mobility Hip & Pelvis Mobility Lower Limb Stretching & Mobility

13. HOW TO GAIN STABILITY Start by teaching deep abs and adding in pelvic stability & arm dissociation: Progress to standing with deep abs & pelvic stability in functional positions: Progress to Running Specific exercises with underlying deep abdominal stability:

14. BUILDING INTO RUNNING Build this gradually into running…your need to adapt to: Activation of deep stability muscles Strength of bigger global muscles Endurance of both small stability muscles and bigger global muscles A specific program is important in this phase A good coach is invaluable in guidance & teaching Good footwear, clothing, nutrition & hydration are all important factors as well! But most of all….

15. RUNNING SHOULD BE FUN! Getting Started is just the beginning… Running is about the journey, not just the destination…Enjoy!!