professional running assessment

Recently, I had the opportunity through my running group #RunEatTweetAZ to connect with Cadence  Performance Coaching for a running assessment.

I thought this would be a great opportunity to have a professional take a look at what I could do to improve my running, and strengthen as an athlete in general.  Going into this, I knew that there were probably at least a few obvious things that I could be doing that I don’t currently do – stretch, foam roll, speedwork, hill training, etc.  I know that I am NOT a model runner by any means.  The fact that I have gotten this far running for 15 years – completing 10 marathons and 39 half marathons without any significant injury – is nothing short of miraculous.

I met with the Charlie, a Certified Wellness Coach.  Charlie has a Masters in Physical Therapy and has practiced in Orthopedic and Sports Physical Therapy for over 16 years. He has advanced training and experience in running/triathlon injury management and bio-mechanical run analysis.

Charlie started out with an intake of my running history and health history. He asked what my typical mileage and routine is.  I immediately confessed to all my aforementioned running sins. 

He then began a mobility assessment, where he checked range of motion and strength in my legs, hips, core, ankles, etc.

Lastly, it was time for me to get on the treadmill for a visual running assessment. He videotaped me running on the treadmill from several different angles.

And here was his feedback…

•           I show signs of lateral weakness in my hips, they are not as strong as they could be to support my running and to help me maintain good form

•           My right hip drops down significantly when I run – he drew a diagonal line during my stride, where it should be fairly straight across

•           When I swing my arms, I over-rotate with my right arm = wasted energy

•           My stride is a little too long (my foot is too far out in front of me) and I run a little heavy on my feet

All of these factors make for less efficiency when I run.

Charlie gave me a few exercises to do weekly in an attempt to strengthen my hips. I need to make a concerted effort to try these.  He recommended these lateral leg raises and bridge leg raise:

For the rest of my “inefficiencies”, I just need to be mindful of my form. Ideally, I would schedule a few visits to work on these issues with Charlie's guidance. This was just a "sample" to see what Cadence is all about, but I'm glad I had the chance to learn about how to make some minor adjustments that could add up to major improvements to my running and overall strength.

Live in the Phoenix area and want to get an assessment of your own? Visit their website or Facebook page for more info!