The Best Running Form!
I saw this posted at the SF Marathon Expo and I wanted to share it with everyone. I realized that I tend to “sit in the bucket” and favor heelstriking. From now on, I’m going to try standing taller with a slight forward lean. This encourages a midfoot strike as well! Hopefully this will prevent injuries and allow me to run faster with less effort. I read somewhere that, “running is like controlled falling.” That’s why you want to have a slight forward lean. You can read more here: http://www.runningplanet.com/training/running-form.html
Poor Form (Sitting in the Bucket):
- Body vertical.
- Foot lands in front of body
- Reaching forward with legs and arms
- Ankle flexed up
- Heelstrike and tight shins
- Collapsing at the core
- Hips behind heel strike
- Long stride
- Body aligned
- Slight forward lean
- Midfoot strike
- Stride opens behind
- Midfoot landing
So now you have lots of think about while you’re out running those long miles! Happy running (or working out in general) =)
The lumbosacral plexus. A grouping of nerves which stem from the lumbar and sacral portion of the spinal cord, the lumbosacral plexus provides the predominance of the nerve innervation for the lower limb.
Surface projections of the major organs of the trunk, using the vertebral column and rib cage as main reference points of superficial anatomy. The transpyloric plane and McBurney’s point are among the marked locations.
Locations of specific organs:
- The following vertebral levels are generally given by the middle of the vertebral body:
- The oblique fissure of the right lung goes from the spinal process of thoracic vertebra 3 towards the navel
- The horizontal fissure goes along the 4th rib (the original image from Gray has this line almost at the 5th rib, but this is not labeled in image, as other lung images seem to support the upper level)
- The cardia of the stomach is at the level of the 10th rib
- The fundus of the stomach is in the 5th intercostal space, slightly below the apex of the heart
- Pylorus is usually at the L1 (the transpyloric plane)
- The transpyloric plane is at the level of:
- lumbar vertebra 1
- the pancreatic body
- the origins of the superior mesenteric artery from the aorta and portal vein
- the left and right colic flexure
- hilum of the kidney on the left
- upper pole of the kidney on the right
- duodenojejunal flexure
- McBurney’s point is located one third of a line from the anterior superior iliac spine and the navel
- The upper rim of the liver is in the 5th intercostal space
- The left lobe of the liver is to the left of the midline
- The lower limit of the liver at the midline is approximately 3 cm below processus xiphoideus
- The spleen is projected against the 9th and 10th rib on the backside
- The left kidney is approximately at the vertebral level T12 to L3, and the right one slightly lower.
- The average position of the highest point of the spleen is at the level of the lower third of the tenth thoracic vertebra.
- The average position of the lowest point of the spleen is at the level of the middle third of the first lumbar vertebra.
A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. When we use the muscles that can be controlled voluntarily, such as those of our arms and legs, they alternately contract and relax as we move our limbs. Muscles that support our head, neck, and trunk contract…