As promised, I am finally back with some more information about what I learned at the UVA Speed Clinic. A few weeks ago I shared what the Speed Clinic is and why I went. Today I will talk about what happened while I was there and what I learned about my running.
The first part of the session was my actual run on their fancy 3D treadmill. Anything I was wearing that was reflective had to be covered up with tape. As you all know, I don’t really run well on a treadmill, but this one was different! It looks like you are just running on the floor which happens to be moving. I ran for a few minutes to get comfortable, and then I ran again for a few more minutes while I was recorded. In total I probably ran for about 8-10 minutes.
Next we went through an assessment– you know, the kind when you go to PT or to get a typical running assessment.
After that part of the session, we went over the results. (I think by this point I had already been there well over an hour). After everything was explained to me, I learned several new exercises and drills. I practiced everything for a while so I would know what I was doing when I did them at home (and was given lots of cues that I tried to remember). I left with a USB drive of all the reports from my analysis to take home with me, along with video demonstrations of the exercises (as well as level 2 exercises for when I am ready to progress.) Unfortunately, I can’t view some of the videos on my Mac, so I had to look at them on my work computer, and didn’t take pictures of that stuff.
I would also like to warn you that what I am about to share with you is my interpretation of what was told to me- hopefully it makes sense! So this is what I learned:
One of the biggest things I learned was that I am extremely mobile and have plenty of flexibility, to the point where I don’t even need to stretch! Sure, if something in particular feels unusually tight I could stretch it, and I can still do yoga, but I don’t need to be forcing my body to be any more flexible than it already is.
I also learned that the way my hips are naturally positioned is not ideal (if they were lined up properly in the sockets my feet would face inward) and that likely contributed to my labral tear a few years ago. I asked about the impact of this on running, and was told that it’s not a problem. It’s more likely that all my dancing and field hockey were big contributing factors to that.
When I run I arch my back. My body moves in a way that seems like my torso and lower body are not connected. Without my back being in proper positioning, my glutes can’t fire. I get my legs to do what they need to do in whatever way I can, even if it’s by overusing smaller muscles or my hip flexors. I also don’t breathe into my diaphragm, even when I’m not running!
I also learned something about my right toe push-off not being efficient. This likely contributes to the piriformis on that side getting overworked. In general I land harder on my right side (maybe to protect my left hip which was the one that had surgery?)
I wish I could have done a better job describing all of that, but some of the takeaways are: I need more core stability (which I have been working on, but it’s still not where it needs to be), running drills to focus on proper form and foot placement, and I also need to learn to breathe using my diaphragm. I can stop stretching (even though I wasn’t doing a whole lot of that to begin with) and spend that time focusing on other things.
At this point, it’s been over two weeks, and I have been diligent about my exercises. It’s hard to gauge improvement until I start increasing my mileage and the intensity of my workouts, and it’s also challenging because I don’t have anyone watching my form on my exercises (as I would if I were going to a PT). However, I did notice that my vertical oscillation has dropped significantly since I started my new routine!
I think that’s enough for now! I’ll write more about what I am doing and how it’s going another day.
Have you ever made changes to your running form?
Do you know of any issues with the way you prone (or the way your body is built) that makes you more prone to injuries?
This is so cool! I think you explained things well. I haven’t changed my form, it scare me to sometimes think about it because I am afraid that thinking about it and trying to do something would hurt me! I sometimes overthink my feet when my shoes are bothering me and then I tell myself to stop because I adjusting how I hit the ground without proper guidance to tell me I need to/show me how can’t be smart lol. I love that you don’t have to stretch!
I think feet are so tricky because they get so much impact but its pretty hard to control what you are doing with them. And then there are so many shoe variations to complicate things even more!
So cool! It sounds like you got some really unique, personal information. It’s incredible that they could tell you that you don’t have to stretch anymore. Hopefully before long the changes your’re making based on their recommendations will become second nature. Thanks for sharing!
It really was pretty cool! And I do hope these changes will become second nature with lots of practice:)
Seriously so interesting! I have to say that scientifically it’s all fascinating how these things play into our running, like a puzzle. I can totally see how dancing all your life probably doesn’t exactly help your body run and that you’re more than flexible enough. I wonder what I’d find out for myself, I’m actually guessing some similar things, but who knows. I was a faster runner when I literally never stretched at all, oddly, but I love yoga and stretching!
I think for me it’s helpful to know that I have the flexibility and then can use yoga to increase my body awareness. I think before it was always about stretching more, which was probably doing more harm than good!
SO happy you shared these results with us! I know that right now, especially, my push off would be extremely inefficient–my feet right now are so week. I too am pretty flexible, but I just get very tight in my hips. I’m sure that they would just laugh at me right now if I went in!
You should start doing some foot exercises to get you ready for your full return to running! And Im sure no one would laugh at you, but it would definitely make more sense for you to wait until you are back to fully running:)
This is very interesting. I feel like I must be flexible as well bc I never stretch and I feel just fine. I’m sure it is hard to change your running form after being used to running a certain way for so long. Hopefully this will help and you remain injury free.
Its interesting because runners don’t need to be super flexible, just have enough range of motion. (At least thats how I understand it)
So many interesting things! I also have slightly turned out feet from ballet I’d assume, which means I have to be really careful since that’s what likely caused my hip injury two summers ago. I also tend to feel like even though I’m flexible, I HAVE to stretch or I get stiff. My shoulders are always really tight, unlike my legs which can still do splits, although unsure if that helps running at all…
Stretching is such an interesting topic, especially for runners! We actually don’t need a ton of flexibility, but it usually feels good to stretch, but sometimes we are just doing more damage by stretching too far. It’s tough to know whats right for you as an individual!
This is so interesting! It fascinates me how all of these seemingly little things make a difference in our running form. I’m so not flexible and I’m starting to wonder if that somehow is what keeps me injury free. I’m interested to read about what you’re doing; sometimes I wish I had studied to be a PT because seriously I could spend hours learning about this stuff.
I say the same thing all the time- Ive done so much research about running injuries that I might as well have gotten a degree along the way:) And I do think that being a little stiff as a runner vs really flexible has probably helped you out quite a bit!
I find this SO interesting! I’d love to get a more in-depth look at my running form/technique. I’ve tried to become more of a midfoot striker, but sometimes that’s tough for me. My mom has had notoriously bad hips, so because of that I’ve worked on becoming more diligent with stretching them and doing lower body strength training.
Ever since I switched to a low-drop shoe I have become mostly a mid foot striker, but once in awhile I still heel strike, especially when Im sprinting.
This is all so interesting and you honestly have me wanting to give it a shot. I think I might look into it because even just one visit to a place like this can help you stay injury free since it’s so personalized!
You should definitely consider it! And before I went in I E-mailed Max to explain my issues, so I’m sure you could do the same to see to get an idea if you think it would be worth the time and money.
A couple years ago I had to change how I land on my feet, and I feel lighter on them when I’m running. I know I have so stretch, and I’m sure I have to stretch more. Last weekend when I had to use the treadmill, I didn’t feel fluid at all when I was running. I’m hoping stretching more will help prep me for runs.
Thats great that you’ve been able to make some positive changes to your running!
I completely understood everything you described. Makes perfect sense to me! And I wish SO MUCH that I could go get analyzed. I have a verrrry strange running style. But the thing is, is it’s worked for me for so long for so many miles. I bet I could change things up to be more efficient and knock some time off my PRs but I’d need professionals to help me with that. If I started to try to fix it on my own, I know I’d screw it all up and get injured. I DO know that I need to do core work, and I need to stretch. Those things I know for sure.
If its working for you I wouldn’t worry too much! I am a little concerned to be making these changes mostly on my own, but I can send videos to show my progress and see if Im the right track, so that’s better than nothing.
Whoa that is some specific information! That’s so cool that you are so flexible that you don’t have to stretch haha stretching is my least favorite part of any run. I can’t imagine that kind of treadmill…sounds really bizarre! Have a great weekend 🙂
Maybe you are one of the lucky few who don’t have to stretch either:) Hope you have a great weekend as well!
Thanks for sharing this. I don’t live terribly far from UVA and this is definitely interesting. It seems like it would be really beneficial for anyone looking to get better.
I do think it’s a really good investment because you learn so much. It’s so personalized and I think it can help most runners prevent injury and run more efficiently!
I always find this kind of info so interesting! I know that I am not very flexible- but there are mixed opinions on whether that is a problem or not. Sometimes tight hamstrings are considered a benefit for speed- but I’m working on flexibility regardless. I’m sure I have other hip/landing issues too!
I would love to do this! We have a sports med lab where I work, and I’m always tempted to ask them to do an eval. For the blog, right?
You look incredibly flexible. If you saw me in that double pigeon/firelog, you’d be on the floor laughing.
I always knew I was pretty flexible but I never thought that meant I didnt need to stretch! You should definitely to get an eval at the sports med lab if you can!
Very cool information. It seems like everything comes down to core and glutes! I am so not flexible, I can’t even cross my legs like that if I use my hands!
I do always hear so much about core and glutes. I found it interesting that I was told not to worry so much about strengthening the glutes but I should be more focused on making sure my body is in proper alignment when running so that I can use them properly.
Thanks for sharing – that’s really crazy about your flexibility and not really needing to stretch. I’ve never heard of that! After reading this, I feel like I definitely still need alot more work on my core too!
Ive heard so many different opinions on stretching so it was kind of nice to know that someone was making a recommendation that was specific for me, not an overall opinion that they tell everyone!
Thanks for sharing Lisa! You can never have too much data. My PT has a running clinic with a special treadmill that measures stuff like this – not as much detail as the UVA clinic – but information on your push-off, pressure, cadence so that they could figure out what muscles are under-performing (my right leg is the weak spot). And I am your total opposite – no flexibility at all!
That sounds really interesting too! Im glad you have the opportunity to learn so much about your running!
This was really interesting. Thanks so much for sharing. I’m pretty sure I arch my back when running too! I would love to have this done just out of curiosity!!
It was definitely interesting to learns some things about my running that I never would have noticed on my own!
i started taking core classes a few months back because my dr told me something similar about my form. i can feel the improvement in my back but i still need to work on the flexibility there (she told me my back was too straight…what?!?). im super jealous they told you that you are so flexible you could not stretch anymore. thats pretty cool!
Interesting that your back is too straight! I guess we are supposed to have a little curve but not too much.