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Should runners adopt a forward lean?

Should runners adopt a forward lean?

Also today: The connection between strength and longevity

June 14, 2024

Minute 1: Should runners adopt a forward lean?

Most runners know a slight forward lean can improve your form, but how far is ideal? Just copy the Leaning Tower of Pisa, of course. After undergoing some straightening in the 1990s, the structure settled at a tilt of four degrees. Coincidentally, that’s the same amount researchers recommend, according to “Runners should lean forward a little, but not too much, new research says.” The study had participants run everywhere from an upright position to an eight degree lean, and they determined the halfway point of four degrees improved efficiency the most. Researchers aren’t exactly sure why this is the case, but they theorize a gentle forward lean allows you to take advantage of gravity propelling you forward, while a significant lean would require greater activation from your glutes to maintain balance. Of course, your lean is just one of many factors that impact your form, and to learn more about the others, you can check out “Exactly How to Nail Proper Running Form with Every Step.” Head position can impact your form as well, and experts suggest staring about 10 to 20 feet in front of you to encourage proper alignment. Another easy fix to form is making sure your arms don’t cross too far in front of your body. When we’re running, we want our movement to be forwards and backwards, not side to side. If you’ve played a sport like soccer in the past that requires a lot of lateral movement, you may have some bad habits when it comes to arm movement that will need correcting.

#LeanOnMe

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Minute 2: The connection between strength and longevity is clear

Just about everyone wants to live longer, but that won’t do you much good if you’re confined to an immoble lifestyle. Your golden years should be the time to sparkle and shine, after all, and that’s why some longevity experts are explaining “Why You Should Focus More on “Strengthspan” Than Lifespan.” Strengthspan refers to the period of your life where you’re able to deploy muscular strength. On average, we’ll lose about 4% of our muscle mass per decade without regular strength training, but the good news is, a few trips to the gym every week can dramatically reduce that figure. Why is that important for longevity? Well, maintaining a baseline of strength is vital for everyday tasks like getting in and out of chairs, carrying groceries, doing yard work, and more, according to “People Who Do Strength Training Live Longer — and Better.” Beyond that, research indicates a lack of exercise and strength training can be about as bad for your mortality risk as smoking. To see why, you can read these “7 Reasons Why Strength Training Is Key to Living Longer.” Strength training can improve metrics like blood pressure and body weight, but the benefits go beyond physical improvement. One study found that higher levels of strength was associated with a lower risk of Alzheimer's Disease, while another found that higher physical strength was associated with lower levels of depression.

#LiftYourLongevity

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Minute 3: If you’ve got tight hamstrings, these techniques can help

If we had to rank muscles on their importance in running performance, hamstrings would probably earn a spot on the podium alongside calves and quadriceps. Of course, with all the physical demands runners put on their hammies, it’s no wonder they’re a common source of pain and tension. If that’s something you’ve struggled with yourself, you should check out “Tight Hamstrings? Try This Three-Dimensional Thigh Mobilization!” Orthopedic physiotherapist Joe Uhan says that hamstring tension is a complex problem, and the issue often lies in areas beyond the muscle itself. Imbalances between the quads, femur, and nerves in your leg can all manifest as pain in your hamstrings, and that’s why he recommends foam rolling all those areas in multiple directions. When foam rolling, it’s often assumed that applying pressure on a muscle directly against a bone is most effective, but Joe says that rolling perpendicular to the femur can push your muscles sideways, freeing them up the layer of fascia from the femur itself. In addition to rolling, stretching and strengthening the hamstrings can protect them against injury and soreness, so try out “6 of the Best Hamstring Stretches for Runners.” Once you’re limbered up from doing lunges and leans, build up your strength with “The 8 Best Hamstring Exercises For Strength And Power.”

#ThighsTheLimit

Minute 4: You Can Save Money on Running Shoes, but Buyer Beware

Every week, our friend Brian Metzler gives a deep dive on a fresh pair of shoes that make it easy to choose between the latest models. Most of the time, he’s looking at the cream of the crop for what these brands have to offer, but that’s not always the right choice for us as consumers. Luckily, he decided to take things in a different direction this week, detailing a number of expert tips and tricks to save money on your next shoe purchase. We’ll include the first few tips here, but be sure to check out the full review on our website to learn more.

How much money do you expect to pay for running shoes this year? If you’re a regular age-group runner, it’s probably in the range of $280 to $600, depending on how many miles you’ll be running and the races you have on your calendar. That’s based on the notion that most high-mileage trainers and do-everything trail runners sell for about $140 and racing super shoes are in the $200 to $275 range. Most runners go through at least two pairs of trainers every year and, well, a new pair of racing shoes can blow everyone’s budget.

When buying a new pair of shoes, I highly recommend runners visit their local running store and spend time with one of the store’s expert shoe fitters. That way, you can find shoes that will optimally fit the size and shape of your feet and match any unique traits of your running gait. I’ll continue to stand by that same advice, even while making these suggestions on how to possibly save money on your next pair of shoes. Take these suggestions with a grain of salt, knowing the most important thing about your next pair of shoes is how well they fit and perform on your feet.

1. Shop From the Sale Table of Your Local Running Store

Speciality running stores are typically selling the current season’s shoes, and that’s what the shoe-fitter will likely bring out from the store room when recommending shoes during your fitting session. But if you’re on a budget and want to save money, ask about the store’s stock of sale shoes. Most stores have them on a table offered at discounted prices, but some keep them in the back with the rest of the shoes. Most of those shoes were very good the previous season, it’s just that they’ve been outdated by the new model. There’s no guarantee that the store will have your size in its sales stash, but it’s worth asking. I wouldn’t advise settling for just any model that happens to be your size because it’s offered at a reduced price. You still need to get shoes that fit your feet and match your gait.

2. Consider Discounted Closeouts Online

Every shoe brand has a direct-to-consumer sales website that is promoting the same models you’ll find at your running store. But somewhere on most of those same sites is a drop-down menu item that will point you to close-out models at a discounted price. The good news is that, if you know a brand and model that’s worked well for you, you could find exactly what you’re looking for and be able to keep running in the same shoes that worked well for you in the previous season. However, the challenge is that you might be enticed by another discounted model that you know nothing about and might consider opting for the great price. That could work out for you, but it could also be a recipe for disaster if the shoe just doesn’t fit well or match your gait pattern, leading to unexpected soreness or an overuse injury. Most retail sites offer discounted closeouts too, including the Clearance Gear offered by Running Warehouse.

Brian offers two more helpful tips in his full review, which you can check out on our website here.

#SummerSavings

Minute 5: Quick Intervals

Get ready for your Friday fix of new music from Coach Trax: Today's song is “Diamond” by Soran. Based in Montreal, Soran, a half-Japanese and half-French singer, songwriter & multi-instrumentalist, has an incredibly unique sound and a really, really cool voice. His music is inspired by everything from R&B to Pop and you can hear the full spectrum across all of his songs. His latest album, “Loneliness Confetti,” was released this year and it is worth a listen; perhaps a couple times in a row, as you will likely catch something different the second time. There is something for every mood - chill music, run music, dance music - which you don't often get on a full album and is a big reason why I dig it so much. “Diamond” opens with a twinkly intro and moves smoothly into a sweet groove that hooks you from the first couple beats and locks you in further with his vocals, which are funky and, to be honest, kind of soothing. I'm a really big fan of this one; both the song and the artist. And, yes, very eager for more. Listen on Spotify or Apple Music. #TurnItUp
Two words we often don’t hear in the same sentence are “soda” and “health drink.” Well, brands like Poppi are trying to change that with a new category of drink called a prebiotic soda. These beverages come fortified with fiber and other ingredients to support gut health, but are they an effective way to nourish your microbiome? Maybe not, according to “Are Prebiotic Sodas Like Poppi Actually Good for Gut Health?”
We love almost everything about summer running, provided we don’t encounter a heat wave on our way. It goes without saying, but make sure you’ve got the proper gear, hydration, and safety precautions if you’re running in hot weather, or else you might learn first hand “What It Feels Like When You Have Heatstroke.”
If you're like us, you probably procrastinated on finding a gift for the special Dad in your life. Even though your gift won't be delivered by Father's Day at this point, you can still make Dad's day by letting him know you just purchased something from him from our Gift Guide for Running Dads compiled by the Six Minute Mile crew. Buy now, shoot Dad a text and enjoy all of the gratefulness that flows your way. Click here to see our picks. And don't forget, Dads, there's nothing wrong with treating yourself with a gift to celebrate all of your hard work.
If you’re trying to exercise multiple muscle groups at once, you won’t find many exercises more effective than the burpee. They’re a tough exercise, but for some folks, they aren’t quite enough. That’s why Training Peaks compiled a guide to burpees and variations to take things to the next level. If that sounds good to you, read “All About Burpees: Variations, Scaling & More.”

Minute 6: Daily Inspiration

Speaking of burpees, would it be crazy to do a whole lap around a track worth of them? How about a whole mile of various running drills? It won’t be easy, but that’s why fitness enthusiast @erichinman calls it the World’s Toughest Mile. He shared a clip of athletes that came together to take on this challenge: one lap each of burpee broad jumps, lunges, bear crawl, and run. We won’t blame you if you aren’t up for the full challenge, but even a few reps of each of these moves would make for a killer strength and conditioning workout. Follow along with the clip below to see for yourself.