Episode 2 – Monday Running Motivation: #MRM

One of my favorite places to run in Düsseldorf, Germany

Happy Monday everyone! I hope you’re doing well. Did you go running? I’d love to read your comments below or on social media channels – wherever you prefer. 🙂

Before I go on with today’s topic and story, here are a few motivational comments left by you guys on all social media. By the way, I’d like to thank you to all of you for the feedback. It’s fuel for my soul. 🙂

Paolo – “Honestly speaking, I saw your post and I decided to go outside for a run with fresh air.”

Delia – “Love your post, Cris. You are such an inspirational runner. Thanks so much!”

Kelly – “Your blog post yesterday got me out running this morn along this same path! Just starting out again is a struggle! Thanks for the motivation.”

Velly – “I love your post! And I needed it like many other beginners inspired by you.”

Diana – “I’m so glad that you have started this topic. Could you please give some advice how to protect knees while running/jogging?”

Now that’s a very good question, Diana. There’s this misconception that running is actually bad for your knees, but the science says that it’s probably good for your knees. Anyway, I am not going to quote different experts’ opinions, but rather tell you what I’ve experienced over the years.

1. Invest in good running shoes

There are so many people that still underestimate the importance of investing in a good pair of running shoes. And usually, from my experience, they are the ones who will complain about pain in their feet right after the running exercise.

A good pair of running shoes will also make your foot feel lighter as you run, and a reason for this is because of how well it takes to the shape of your foot. These days, many athletic shoe stores provide in-store machine tests which show you what type of running shoe best fits you.

Advise: The best way to get a pair that is right for you is by visiting a shoe store that emphasizes selling running shoes. These stores usually let you try running around in the shoe.

2. If your knee are still ichy

If your knees are still achy, it could be that you need to tweak your form. Studies showed that leaning forward slightly while running can help reduce the load put on your knees, which means your knees won’t absorb as much shock from all that pounding the pavement.

Now from my experience the best way to get in the right position, in order to protect your knees, is to shorten your stride length and take more steps per minute. By doing this, you will push your body forward so that you’ll get that lean naturally.

Next time you lace up, look at your watch and count how many times your left foot hits the ground in one minute. Shoot for 80 strikes per minute (160 left and right foot strikes.) “If you’re getting 60 or 65 left foot strikes a minute, that means your stride is too long, which puts much more compressive force on your knees,” says Metzl, a recognized sports medicine physician and a fitness instructor.

Advise: Next time when you go running, try to lean from your ankles, not hips, almost like you’re falling forward. Let me know how it went.

Techniques to perfect your form

Because it’s a very important topic, I decided to insist more on this. So here is a great video that goes over the finer details that might help you with your running form like proper athletic position, finding your spot, the difference between walking stride, jogging stride, efficiency running and sprinting.

Picture from last Saturday taken by Lukasz (very brave to join me) :)) Thanks!

Now off running & be happy! 🙂