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16 Weeks to Your Best Marathon: Weeks 1 to 4

  • By Danny Dreyer, Creator and Founder of Chi Running Updated On December 21, 2014
  • Chi
 

How to avoid these injuries:

 

Problem

 

Technique Solutions

 

Weak Core

 

  • How: Before every run, get into your best posture. Align your feet, hips, and shoulders. Level your pelvis by engaging your core. Don't overdo it— you don't want to be stiff. You should feel just a slight tension in your lower abs.
  • Why: Your core is your largest muscle group, and initiating movement from there reduces your legwork. ChiRunning also promotes a slight forward lean from the ankles to engage gravity as you move forward. Engaging your core keeps you balanced and increases your stability so you can maintain your lean. A strong core and good posture also reduces lower back pain.

 

Heel Striker

 

  • How: Land with your feet underneath your hips, not out in front of you. When you reach with your legs to pull yourself forward, you'll most likely heel strike. Leaning forward slightly from the ankles will keep your feet underneath you and will help you land midfoot.
  • Why: Heel striking sends a wave of impact up your shins, knees, quads and hips with every step. Impact is a leading cause of running injuries, so reducing impact by landing midfoot will make your lower body healthier and happier.

 

Over-Pronator

 

  • How: Over-pronation occurs when the inside of your ankle rolls inward when you land. Make sure your feet are pointing straight forward, not splayed out, and keep a shorter, quicker stride.
  • Why:  Heel striking, leading with your legs, a slow/long stride, or pushing off with the toes can cause excessive motion in your feet. Keep a short, quick stride to limit the amount of time each foot is on the ground. Focus on relaxing your feet and "peeling" them off the ground to prevent pushing off with your toes.

 

 

Over-Strider

 

  • How: Keeping a short stride is much easier when you keep a quick cadence (the number of steps you take per minute, or spm). Optimal cadence is 170 to 180 spm. Using a metronome is a great way to regulate your cadence. The ChiRunning app has one built in.
  • Why: High foot turnover might sound like more effort, but it actually reduces the workload on your legs. Your legs don't have to spend as much time supporting your body weight when you land. A quick cadence also helps shorten your stride.

 

Even if you haven't experienced pain or injury, these ChiRunning basics will make training and race day much easier and more enjoyable. For example, most runners notice an increase in speed when they increase their cadence. In turn, good posture combined with a forward lean greatly reduces effort and fatigue.

More: 3 Benefits of Increasing Your Running Cadence

Whether your marathon goal is to set a new PR, win your age group, or finish strong, making good running form a priority will get you there.

Always consult your doctor if you have an existing injury or develop one during your training.

More: 22 Essential Pieces of Marathon Training Advice

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About the Author

Danny Dreyer

Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone and Android. As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.


Danny Dreyer is the creator of ChiRunning? and ChiWalking?, revolutionary forms of moving that blend T'ai Chi with running and walking. ChiRunning and ChiWalking by Danny and Katherine Dreyer are No. 1 sellers with over 350,000 copies sold. Chi Marathon hits shelves March 2012. The ChiRunning app is now available for iPhone and Android. As an accomplished ultra marathoner, Danny speaks at prestigious wellness events across the country. He has taught training groups, including the AIDS Marathon and Team in Training and USA/FIT. Danny, along with more than 180 Certified Instructors, holds capacity-filled clinics around the world. Danny's lifestyle is steeped in holistic living, meditation, and personal wellness and is the foundation of what he teaches.


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