Finding My Legs Again in Tokyo

MARY BETH EZRA

On Sunday March 3, I joyfully ran-walked the Tokyo Marathon, earning my fifth star 🌟 in the Abbott World Marathon Majors Series. I’m not typically a run-walker, so let me explain how I got there.

In April of last year, I completed California’s Big Sur Marathon. For those of you who aren’t familiar with the course, it’s very hilly 🌄 with almost 2,200 feet of elevation gain and over 2,500 feet of descent along the beautiful Central Coast. Miles 10-12 are particularly beastly, featuring a 500+ foot ascent to Hurricane Point. In preparation for this iconic race I spent a lot of time training on hills, including nearly 20 ascents of Harlem Hill in a week, 11 of them on a single long run. Little did I know I was overworking my body and would pay for it dearly after the race.😓

My husband David Ezra and I ran Big Sur together, and we had a lovely experience taking in the scenery along the Pacific Coast while being challenged by the topography. We enjoyed a few days afterwards on the Monterey Peninsula and tasting wines 🍷🍷🍇 in Paso Robles, recovering from the marathon.

Back in New York a week later, I took my first running steps and immediately felt pain in my left hamstring that grew worse as I continued. The same thing happened on a subsequent run the next day, so I stopped and made an appointment with my physical therapist that turned into three months of treatment. When I resumed running, the pain discouragingly returned. It was time to figure out what was happening inside my body. 

An MRI revealed two high partial tears of my left hamstring tendons along with moderate tendinosis. Plans to attempt to train for the Amsterdam Marathon in October were abandoned, and after some rest and time moping around feeling sorry for myself it was time to find a new PT who could nurse me back to health. Adding to the pressure were the Tokyo and London marathons looming in Spring 2024, for which David and I had each secured charity bibs and which would mark the end of our World Marathon Majors six-star journey.

Friend and fellow Flyer Shitij Arora recommended Josh Grahlman at Clutch PT, with whom I got to work on a careful program for recovery. I committed to daily strength training and performed all of the exercises he gave me, of which there were many.💪 At the same time, I began communicating with Flyers Coach Amy Sitar. Both were a little unsure of my ambitions to run Tokyo in just a few months but we set our sights on it.

After two months with Josh and as the December holidays passed, he gave me permission to start working with Amy. With only about eight weeks to get ready for the race she devised a training plan, which she and I evaluated from week to week, to get me to the starting line in Japan. The secret sauce would be run-walking, which I’d had no experience with before, along with runs only every other day to lessen the impact on my hamstring and continue to give it time to heal. We would rely on my decade of experience running marathons to make up for the short and light training cycle.

The plan worked, amazingly. My body held up. I packed my bag for Tokyo cautiously excited, and off David and I went on a journey halfway across the world. Four days later on a cool and sunny morning, having (mostly) adjusted to the fourteen-hour time difference, I stood in the corral with a big grin on my face. It was showtime.

Never was I so appreciative for the opportunity to run a race. As I crossed the starting line, I found a run-walk rhythm. I took in all of the sights and sounds, looking at the inspiring people around me, from my fellow amateurs to Eliud Kipchoge and all of the other elite runners as they passed by across the road during an out-and-back section of the course. As I grew tired and began to fade, I kept smiling and thinking about how lucky I was to be racing again.😊

When I finally crossed the finish line, I jumped for joy and began to cry. I had feared maybe my marathoning days were behind me. But no, with the help of Josh and Amy, it was possible once again. After receiving my medal, I found David and we slowly walked back to the hotel together, ready to rest and enjoy a beautiful visit in Tokyo and Kyoto. And to think about London, up next.

-Mary Beth Ezra

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I'm Injured: Let's Go For A Run!

For those of us who've run when injured, me for example, it all makes much sense while watching this video when you click HERE:

-Dave K, Flyers Blogmaster

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Injury Prevention for Runners: Applied Kinesiology

Marc B

I have been a Chiropractor/Applied Kinesiologist for more than 23 years. Having had many of the same injuries that I treat, I know all too well what it takes to prevent and heal these injuries.  My goal is to make stronger faster and more efficient runners out of the people I treat.

Applied Kinesiology (AK) is a system that evaluates structural, chemical and mental aspects of health using manual muscle testing combined with other standard methods of diagnosis. AK, a non-invasive system of evaluating body function that is unique in the healing arts, has become a dynamic movement in health care in its relatively short existence.

The combined terms “applied” and “kinesiology” describe the basis of this system, which is the use of manual muscle testing to evaluate body function through the dynamics of the musculoskeletal system. Treatments may involve specific joint manipulation or mobilization, various myofascial therapies, cranial techniques, meridian and acupuncture skills, clinical nutrition, dietary management, counseling skills, evaluating environmental irritants and various reflex procedures.

Triad Of Health

The triad of health lists the three basic causes of health problems.  They are structural, chemical, and mental, with structure as the base of the triad. Literally, all health problems, whether functional or pathological, are involved with one part or all parts of the triad. This is not new to chiropractics, as its founder, D.D. Palmer states in his text, The Science, Art, and Philosophy of Chiropractic, “the determining causes of disease are traumatism, poison and autosuggestion.” AK enables the doctor to evaluate the triad’s functional balance and to direct therapy toward the imbalanced side or sides.

The physician who is aware of the triad of health, and evaluates every patient for all three sides, increases his ability to find the basic underlying cause of a patient´s health problem. AK skills are developed and approved by the International College of Applied Kinesiology Board of Standards.

These skills are refined from many disciplines including Chiropractic, Osteopathy, Medicine, Dentistry, Acupuncture, Biochemistry, Psychology, Homeopathy, and Naturopathy etc.  Members of these professions share knowledge through the publications and conferences of the International College of Applied Kinesiology.

Applied Kinesiology is especially good for athletes, particularly endurance athletes, in that it finds muscular imbalances in the body so that they can be located and corrected before an injury occurs.  AK will correct the problem and will prevent the muscular imbalances that can cause injuries to the muscles and to the joints that they move.

Plantar Fasciitis

Signs and Symptoms

Severe pain or ache around the heel bone on the bottom of the foot.

Description

Plantar fasciitis, which may lead to formation of a heel spur, is a painful foot condition. It is often caused by overuse of the thick band of tissue (plantar fascia) at the bottom of the foot as a result of increases in exercise, weight gain, or other factors.  

Causes

Over pronation is a major cause.

Standard Treatment

Orthotics, cortisone injections.

Applied Kinesiology Approach

The muscles that support the foot and ankle are evaluated to find the ones that are malfunctioning. These are corrected and then the alignment of the foot bones is corrected. The attention is then shifted to the localized structures that are injured and failing to support the foot joints properly. These can include specialized treatments for ligaments, muscles, skin and joints. This is followed by an analysis of how the person walks or runs. 

Depending on the foot ankle complex, orthotics may be needed to support the foot properly. Finally, attention is directed to corrective procedures that can help stabilize and strengthen the structures to help prevent future injuries. Nutritional therapies aimed at increasing factors that would speed healing and reduce any inflammation are considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Achilles Tendonitis

Signs or Symptoms

Pain in the Achilles tendon with up and down movement of the foot at the ankle.

Description

Inflammation of the tendon that connects calf muscles at the back of the lower leg to the heel bone. This causes restriction of motion and pain, ache and tenderness when walking or even touching the tendon.

Causes

Over utilization, such as too much running, especially hills. Trauma, such as a kick to the tendon, is another common cause. Shoe pressure can aggravate the tendon. The most common cause is an over contraction of the calf muscles that attach to the tendon.

Standard Treatment

Heel lifts to reduce the pressure, stretching exercises and anti-inflammatory medications.

AK Approach

Muscle balance is the goal of the treatment. In this condition, abnormal stresses are applied to the tendon causing the tendonitis. To treat this condition, proper muscle function must be returned. This can involve many different muscle therapies ranging from massage to changing the way you walk and run to strengthening your calf muscles. Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Pronation - Dropped Arch

Signs and Symptoms

Pain or chronic ache in the ankle. Instability when walking. Frequent ankle sprains.

Description

Over-pronation is a common biomechanical problem that occurs in the walking process when your arch collapses on weight bearing, as weight is transferred from the heel to the forefoot and the foot rolls inwards. When a foot over-pronates during running, the lower leg, knee and thigh rotate internally to excess, which stresses the muscles, tendons and ligaments of the foot, and of the lower leg including the shin and knee as the limb rotates in too far. This may lead to a number of injuries including plantar fasciitis, shin splints, Achilles tendonitis, and other ailments.

Causes

Obesity, pregnancy or repetitive pounding on a hard surface can weaken the arch leading to dropping of the arch.

Standard Treatment

Orthotics are fitted to correct the dropping of the arch.

AK Approach

The muscles of the foot and ankle are evaluated for proper function. Corrections are aimed at normalizing the muscle functioning of the foot. Therapy is then aimed at strengthening the ligaments, tendons and muscles of the foot and the need for orthotic support. Nutritional therapies aimed at increasing factors that would lead to relaxing the muscles and reducing any inflammation is considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Shin Splints

Signs or Symptoms

Severe pain over the front of the tibia, lower leg bone, after running or walking.

Lower Leg Muscles

Description

Inflammation of the muscles and tendons along the shinbone.

Causes

Improper walking or running style, or intensified training (e.g., an increase in downhill running).

Standard Treatment

Anti-inflammatory medications, rest.

AK Approach

An evaluation of the gait, style of walking or running is done. First, therapy is aimed at reducing the tightness and trigger points in the muscles involved. Then the question becomes why or what caused the tissue to become inflamed? Testing of the major muscles used for walking and running are performed to make sure that there is not an imbalance that would lead to faulty foot gait mechanics. These are corrected and therapeutic exercises are prescribed. The foot and ankle are then examined for the need of an orthotic foot support. Nutritional therapies aimed at increasing factors that would lead to relaxing the muscles and reducing any inflammation is considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.  

Articular Cartilage and Runner's Knee

Description
Chondromalacia patella, or patellofemoral pain syndrome (PFPS) indicates that there are pathologic signs in the articular cartilage. The pain in PFPS is associated with increased pressure caused by abnormal patellar tracking of the patella on the femoral Condyles.

PFPS is the most common cause of runner's knee. It may emerge when runners increase mileage, and may result from over-stretched tendons, direct trauma to the knee, misalignment, muscle imbalance, problems with the feet, and weak quads.

Standard treatment

Anti-inflammatories, cortisone, stretching,

AK Approach

Testing is done to determine muscle imbalances around the knee. Excessive stress can also come from imbalances in the foot and ankle and in the pelvis. Specific muscle therapies are used to normalize the muscle actions around the knee and especially the patella (kneecap). Nutritional therapies aimed at decreasing inflammation are utilized

Following the assessment, a rehabilitative program to develop equal muscle strength reinforced with a nutritional program to maximize muscle and cartilage regeneration are used. Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created

ITB Syndrome 

Description
Iliotibial band (ITB) friction syndrome is an overuse injury that may impact long distance runners. With knee flexion and extension, the iliotibial band glides over the lateral epicondyle of the femur. The condition is characterized by pain over the lateral epicondyle. The condition may develop in novice runners with bowed legs, hyper-pronated feet, or other mechanical imbalances in the body. Worn out running shoes may also be causative. The TFL (tensor fascia latae) and the gluteus maximus may tighten the ilio tibial band. With ITB syndrome there often appears to be weakness in the gluteal and hip muscles. Over pronating or supinating can cause pressure on the IT band.

Standard treatment

Ice, stretching, anti-inflammatory medications and possibly cortisone injections and surgery.

AK Approach

If ITB is over-contracting, the muscle imbalances and structural problems that are causing this must be normalized. The muscles that support the pelvis are evaluated to find the ones that are malfunctioning. These are corrected and then the alignment of the pelvic bones is corrected. The attention is then shifted to the localized structures that are injured and failing to support the pelvic joints properly. These can include specialized treatments for ligaments, muscles, skin and joints. Since factors originating as far away as the foot and ankle can cause torsion that adversely affects the ITB, the examination must include these areas and corrective procedures done to normalize any abnormal torsion in the lower extremity. This is followed by an analysis of how the person walks, moves and their occupational positions. Nutritional therapies aimed at increasing factors that would speed healing and reduce any inflammation are considered.

Blogmaster's Note: Marc graciously hosted an NY Flyers Health Clinic on Applied Kinesiology that included hands on strength analyses. For a free examination for Flyers, and Flyer friends and family members, or for more information about Marc's practice, please go to his website by clicking HERE. 

-Marc B

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The Cockiness of the Unstoppable Runner has Faded

Diederik van Hoogstraten

Blogmaster's Note: This blog entry is an abridged version of the Afterword of Diederik's book, the Running Dutchman. 

My good friend and fellow Flyer Eddie R never struck me as a poet. But after we we ran the 2010 Boston Marathon together, he composed a haiku once he realized that my name consists of seven syllables—the second line of a haiku. He sent it to me without comment:

Finished ahead of

Diederik van Hoogstraten

Two six point two miles

And that’s how my friend made sure that two words—“beat Eddie”—ended up at the top of my to-do list. I am pleased to report it happened as soon as my book was printed in Dutch: I ran a 3:03 at the Amsterdam Marathon. I’m still working on my revenge haiku.

The time after a big race can be tough. This one goal has been the determining factor in life. It has been the reason plans were made (with running friends) and cancelled (with other friends). New York, with its tight-knit running community, is a great place to forge running friendships. So when the goal is reached, a new emptiness beckons. But the post-Boston days weren’t bad. Not long after Boston I joined my friend Chris Morgenroth, when she ran a half marathon in pouring rain a week after our marathon. Soon enough, the usual suspects and I were looping the park again. Before I knew it, we were having beers at the first Flyers New York Marathon meeting. We had entered the Era After Boston seamlessly.

It was time for new adventures, challenges, and distances. I was lucky to be a part of the 200-mile Ragnar relay in New York State, joining two vans full of Flyers, peanut butter, water, and baby wipes. We all ran three legs of varying distances. It was my first midnight run after enjoying a beer with dinner. It was also the first time I ran nine miles on no sleep, sick to my stomach, and dizzy after two earlier runs and lots of time in a moving van. This final stretch worried me, but it turned out one of my best runs ever: an hour and 15 minutes on hilly trails and roads in the sun, the van pulling up beside me with water and cheering team mates, and a runner’s high I have rarely experienced.

Running is one thing; talking about running is another. Haruki Murakami wrote that a true gentleman does not divulge details about his love life or his workout regime. Luckily, Murakami broke his own rule when he wrote What I Talk About When I Talk About Running. And when I wrote my book, The Running Dutchman -- published in Dutch in 2010 and soon to be published in English -- I decided that it would only make sense if I dared to be frank about my past, fears, and passions. Today, my doubts about opening up have faded, for I know that a handful of readers found inspiration in my story. 

Since finishing this book I have run with my sister Dorine—she who often said she would never run because she couldn’t run. My teenage niece Vera has joined me on runs too. They broke habits and went out for that first, daunting jog—often turning into runners for good.

In the meantime, I started to struggle. One evening in 2011 in Central Park I ran 800-meter repeats with my fellow Flyers. It was the end of a ridiculous 11-month stretch. During that time I had run four marathons under 3:10, doubling up on back-to-back races in the fall and spring. During one of two 50K’s I did in between, I fell on the trail as I checked out a female competitor’s behind, broke my hand, and still finished the race in fifth place. I don’t remember how many half marathons and 10K’s I entered that same year, but I do remember my happy 1:23 p.r. during the New York City half marathon. I also recall never once stopping for a break. The personal bests, the respect in the running community, and the occasional placement in my age group had become addictive. Always racing, I hadn’t thought much about the effects of the constant pushing and pounding of a body around 40. My joyful self-confidence had shifted into carelessness. While I am no psychoanalyst, it seems to me I was making up for lost time. Running feverishly, I was still trying to prove something: I’m not slow and addicted. I am not weak.

That summer evening I pushed hard. Leaning into a turn, I felt pain shoot up through the front of my right foot. I ignored it and finished the workout. The pain kept me awake at night, even though I rested and iced the foot. Of course I still showed up for speedwork the next Tuesday. Two weeks later I was on the operating table, watching my surgery to remove a snapped-off piece of bone. I felt powerless, and to counter those emotions, I think, I requested to be awake for my surgery. The images of the ordeal solved nothing. Instead they became haunting memories during a time of struggle, not just a quick interlude before the climax I had planned for the fall: a sub-three-hour marathon.

What followed was a cascade of injuries and doubts, leading me to revisit the very questions that running had answered over the years. I think I probably needed to experience it to shake off the cockiness of an obsessive runner.

I confess now that I barely avoided a return to “my own worst dark seasons,” to borrow a phrase from the novelist Barbara Kingsolver. Those were the seasons before I quit smoking a pack a day, the time before running saved me. Running had provided me with focus. My writing and thinking gained clarity. The motion of the body seemed to correspond with a stillness in the mind. “Runner” had become a part my identity. Who was I when I couldn’t run?

A right-foot sugery was followed by steroid injections for a back hernia and finally a left-knee sugery to fix a torn meniscus. Through it all I worked on my core and tried yoga. It has made me stronger, more balanced in body and mind. When I push myself now, I have found that I can again. I have gotten on my bike and into the pool and onto an Alter-G treadmill, allowing running to come back to me—gently, this time. Now I see triathlons and ultras in my future.

The cockiness of the unstoppable runner has faded. No personal bests have been recorded since I ran back-to-back 5-mile p.r.s at a 6:10 and 6:09 mile pace on the Central Park hills, one week apart in 2011. I think I will break my records again. What’s more important: I don’t really care. What matters is the simple forward motion on the trails and beaches where I’m free.

-Diederik van Hoogstraten

Blogmaster's Note: DJ's book will soon be available for sale. For those who may be interested in reading it, I'll provide information for purchasing a copy after the book comes out. -Dave K.

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When to DNF (Did Not Finish) -- By Jon L

Have a gander at the splits on the right.  Looks like a tidy little race with relatively even splits, doesn’t it? Too bad that it was a marathon and the last time I checked, they are longer than 17.57 miles.  What these splits represent is my recent race in Philly when a good day came to an abrupt end.

I chose to DNF as opposed to pressing on, and it was the right decision. I don’t think that any of us wants to DNF, but knowing when to do so is a good skill to have if you want to run long term. As a coach, I think that there is a valuable lesson here and I would like to pass along what I learned from this race.

Separating Injury from Discomfort

The decision to DNF is not easy. Runners are used to dealing with discomfort, particularly when racing. I don’t think that I have ever run a race where I did not go through a rough patch at some point, and have learned different approaches to working through these periods to keep a good race going. Mental tricks like setting incremental goals (get through the next mile) or focusing on the competition (pass that guy….he looks like he is in my age group) are part of the arsenal of tricks that I use. Separating the abnormal pain of injury from the typical discomfort of racing is difficult given that adrenaline is high and judgment is impaired by oxygen debt. I learned some techniques from a former coach to discern the nature of the pain that have served me well over the years, particularly as a masters runner when the it seems like the ‘injury fairy’ is always lurking around:

Learn to Read Yourself 

The coaching method that I use (Lydiard based) helps to develop attributes (Response Regulate Adaptation and Feeling-Based Training) that allow you to tune in to your physical state during a training cycle to optimize the gain in fitness while avoiding overtraining. This is not unique to the Lydiard method and really just a fancy way of saying ‘listen to your body.’ Knowing when pain in a joint is just a transient that will pass, versus an actual injury pain starts with paying attention during training runs (especially harder efforts like tempo and interval workouts). 

For example, I take a physical inventory after each interval during a speedwork session to make sure that I have not strained anything while training at a hard effort level. This approach has caused me to shorten a workout from time to time, but has generally resulted in solid training that has not been interrupted by injury. The training benefit from a completed 12x400 workout is really not much different that a planned 15x400. Pushing to finish the last few intervals when my body is telling me to stop is not a sound strategy to get to the starting line healthy. 

Train Without Distractions

The subtle signs of an injury in the making are usually there but are overlooked. While I do listen to music on training runs, I only do so during easy paced runs. During harder effort training runs, I focus on maintaining good running form and listening to the signals that my body is sending. On a recent tempo run, I became aware of some pain in my right calf in the later miles that was caused by my form getting sloppy as I became fatigued. As soon as a noticed this, I refocused on my form and was able to get the pain to subside. If I had been distracted from this early warning sign by music, I probably would not have noticed it until it was a much larger issue that could have caused me to stop the run or perhaps strained my calf.

Injury Assessment While Racing

When a sharp pain flares during a race, it needs to be evaluated immediately. Pushing ahead without a sober assessment of the potential injury will likely just make the problem much worse. As a general rule, it is OK to push ahead if you can run without altering your running form, but you need to be careful and continue to listen to the pain. If you cannot run without altering your normal form, it is time to slow down, evaluate the pain, and consider calling it a day. Beware the phenomenon of ‘race brain’ where high adrenaline levels and the urge to finish cause you to make bad decisions. Race brain is like that friend in college that convinces you to drive to the casino on a Wednesday night during finals……he is not to be trusted.

What Happened in Philly

I was on track through the first half of the race, coming within 7 seconds of the split time that I had planned for at mile 13.1 (1:37:37). Feeling good, I began to pick up the effort level on the second half only to have an old foot injury flare around mile 16.5. This is a soft tissue injury that has been dormant for a while, and typically only occurs when running at race pace when there is more sustained stress on the foot. While pushing the pace on a downhill section, I felt the injury give way and the pain level flared to make it very uncomfortable to bear weight on my right side. I went into assessment mode and slowed my pace immediately to allow for clearer thinking. Over the next mile, I varied the pace and gait to assess the injury and to see if the pain would subside. I slowed to a walk briefly as the course crossed the river, and thought that it might be OK to run again. 

Resuming running on a downhill, the pain level rose again to the point of causing nausea and I noticed how tight my foot felt in the shoe due to swelling. My ‘race brain’ informed me that all I had to do was loosen the laces on the shoe and then everything would be fine. This is when I knew it was time to stop. Nine miles to go with a rapidly swelling foot was not a good combination. There were too many miles remaining to safely continue. Satisfied that I was making the correct decision, I stepped off the course, and called it a day.

The Aftermath

The foot was very painful but responded well to both straight icing and contrast baths (continuously alternating hot and cold for 5 minutes at a time). After 48 hours, the swelling was gone and only the stiffness remained. As I am (unfortunately) familiar with this particular injury, I knew that it would respond well to active recovery and embarked on a slow 3 miles to loosen things up. Over the next few weeks, I slowly added mileage back and was able to maintain my fitness on a steady diet of very easy miles.

Along the way, I discussed possible factors that contributed to the injury with some running colleagues and had a gait analysis performed to assess the theory that my footwear choice has something to do with the problem. After a month of easy recovery running, I ran the Ted Corbitt 15K in my replacement racing shoe candidate and was pleased to run a smooth progression of paces with no pain (first mile 8:15, last mile dipping under 6:00). 

The Takeaway

When I stopped running in Philly, I was initially very disappointed. The first thought that jumped to mind was ‘all those miles in training and nothing to show for it.’ The reality is that I could have pushed on and finished the race, but it would have come with the high price of a much more severe injury. I likely would have been unable to run for a few months, and would have been forced to sit on the couch and watch my fitness erode. As it stands, I was able to resume running fairly soon after the injury, and plan to ramp up the mileage again in January once I am sure that the injury is fully healed. I may even consider a spring race if training goes well.    

If you do face an injury during a race, keep in mind that a DNF is a sound choice if it preserves your health. If you learn what caused the problem, you can refocus your training and will be a stronger runner as a result. There will always be another race if you run within your limits, and since none of us get paid to do this…..being able to run is our reward and being able to run healthy should be the primary goal. 

-Jon L.

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WHEN PHYSIO & PHYSICS MEET FREEDOM: THE INCREDIBLE LIGHTNESS OF RUNNING WITH THE ANTI-GRAVITY REFLEX

Monica G
with Tom D and
Their Very Cute Daughter
(Bohème)

A new way to keep you loving your running and running longer and lighter is available to you.  Or at least I am guessing it will seem new to you. In reality, it has been around for well over 100 years. It places lightness, ease and efficiency at the center of your runner’s skill set.

So if you are an alumnus of that popular Tough Guy School of Running and are determined to kill yourself with massive effort and the adrenalized tension that makes you feel like a Real Runner, learning about this subtle physiological reflex is not for you.  If you want to quietly pass that kind of runner at mile 5 of a 10K with a smile on your face and a kick at the finish, keep reading.

Everyone can benefit from saying farewell to stiffness and rigidity on the run.   Everyone can learn the simple skill of taking off the brakes. Everyone can learn how to stop impeding natural movement and how to activate automatic balancing reflexes that reduce effort exponentially.  It is not complicated. It is a simple, straightforward and understandable physiological force. But when you tune in to it, you won’t feel like you are doing anything. And you might get confused and disoriented at first without all the pounding and panting that you have grown to associate with a good hard run. You may think you are slowing down or running lazy.  Until you check your watch.

I know from my own experience. I started running in my late 30s and I am convinced I would never have survived as a happy and uninjured runner, nor would I have had PRs into my 40s or still be running in my 50s, without knowing about this basic physiological principle of balance and coordination. And although I have taught it to others for more than 25 years, I still am amazed by the results I see in my students.

What is this perfectly evolved physiological secret weapon that makes us feel as if we are defying the laws of physics?  It is the human Anti-Gravity Reflex.

We are perfect in every way – until we tighten up!

  

YOUR RUNNING SUPER POWER

When a mom or dad watches their toddler launch into joyous full flight, they see the little guy getting right under his head, going right up, and then following that big head all the way to where he wants to go.  And if he falls down, he doesn’t hurt himself because he’s not pulling down, he’s going up, up, up and away!  It is the most natural, efficient way to move:

   

This Anti-Gravity Reflex, or ”Righting Reflex,” works exactly the same when you are one year old, 20 years old, 50 years old, or 80 years old.  It never ages. And it is always working perfectly, as long as you don’t screw up its functioning by locking down the delicate balancing mechanism that causes your head to move up and stimulates a lengthening, flexible, elastic spine.

Enjoy the purity of this child’s head-neck-back reflexes in this video clip, above.  The dancers were trying to follow the natural movements of the child. But what a huge amount of their reflexive freedom and ease they have already lost access to as adults!

“LET GO FLYERS!”

I train adult runners in how to use this same natural reflex pattern to maximize running without strain and regain the satisfaction and pleasure of the happy-go-lucky kid. I base all my form work on the Alexander Technique (AT). It is a proven method for achieving maximum activity with minimum effort. It teaches anyone with a head and a spine to stop locking them up and instead start floating them up, like the kid running with headlong abandon.

As one of my students said, “It’s not about keeping your head up, it’s about keeping up with your head!” It’s about working with physics instead of working against physics. Working with this beautifully evolved Anti-Gravity Reflex and floating up instead of fighting with gravity by pulling down or pushing your way up. Memo to Runners:  Physics is not only a good idea; it is the Law.  So show some respect, and don’t throw away what our ancestors spent generations perfecting!  Give up the effort and discover your inner float.

And here’s what you’ll look like when you do…

Kenenisa Bekele, one of the greatest distance runners of all time, setting a world record with efficiency and appropriate effort and making it look easy!

  

SO WHAT IS IT? AND WHAT IS IT NOT?

A question I sometimes get:  Is Alexander Technique like Barefoot Running? Or Chi Running? Or Pose Running? Or various other similar “natural running” techniques or methods?  

No, it is not. AT is not a “running technique”. It is a unique way for you, an average human being, to learn the basics about your natural reflexes. It gives you direct and conscious access to these coordinating systems which you can then apply to your running or anything else you do.

You get a lot more “bang for you buck” with AT since it will not only improve your running when you remember to free yourself upward, but it also will reduce the stresses and strains of every other thing you do in your life:  from handling a conflict with your boss, to washing dishes, to riding the charming NYC subway system!

If as a runner you have ever had to face the grim prospect of giving up this wonderful activity that you love, you will understand the motivation and determination that led FM Alexander to develop the work that is now known as Alexander Technique. In the 1890s in Australia, chronic laryngitis threatened to end his successful career as an eager young actor. He sought help from doctors and voice teachers but none could give him anything but general answers to his specific question: “What am I doing that is causing me to lose my voice?”  Through patient self-observation and experimentation in his own home, Alexander discovered what biologists were discovering in their laboratories: That the key to human coordination is the freedom of the delicate balance of our heads on our long, extending spines. 

FM Alexander in his 70s. He lived into his late 80s and recovered fully from a paralyzing stroke in his late 70s by applying personally what he had taught others about the physiology of human coordination and functioning.

HEY KIDS, TRY THIS ONE AT HOME!

Want to experiment yourself and have a taste of your own natural buoyancy and resilience? Here is a simple way to experience your Anti-Gravity Reflex.

Stand up and have a friend put their hand on your head.  (If you currently have a neck injury, you can do this experiment to your friend instead.) Now have them press down firmly on your head while you resist the pressure.  After about 10 seconds, have them take away their hand.  What do you feel happening?  Which direction do you go? I suspect you will notice yourself going upward.  You did not push up. You just went up and returned to your more natural lengthened state.

So why would you want to be pulling down on your own head while running?  You would only do this if you were not aware you were doing it. Would a jockey tighten the reins on their horse when they wanted it to gallop? When we are running, human beings are both the jockey and the horse. AT teaches you to be a lighter-handed jockey so you can be a swifter little pony as well! 

 Monika giving an Anti-Gravity Reflex reminder

to AT teaching colleague, Barbara Curialle of the Mercury Masters

 And they’re off!  Up, up and away!

HOW CAN I LEARN TO USE MY OWN ANTI-GRAVITY REFLEX SUPER POWER UNTIL I’M IN MY 80s?!?

By taking AT lessons with a certified teacher of course! As an AT trainer with specific experience coaching runners, I work both with individuals and with groups, and with runners of all ages and abilities.

 Runners training for the Tryon Half Marathon in Tryon NC

 with Monika after a recent AT running clinic. “My head is a floating balloon!”

Although Tom and I now live in Asheville NC, I see my NYC students for sessions on my frequent visits throughout the year. I also coach one-to-one via Skype to give runners the chance to practice the reflex skills they need out on the roads even while they are in their homes or offices.

It’s no use having fabulous form on the run and then dumping yourself like a sack of potatoes on a chair when not running, putting pressure on organs, tightening joints, shortening muscles, twisting your spine, and reducing the respiration and circulation necessary for a positive post-workout recovery and a renewed vigor for running.

Fundamental physiological information, instructive coordinating drills, and valuable recovery strategies are taught and practiced. Eventually this new way of thinking, moving and being is integrated into a very natural, pleasant and satisfying lifestyle both on and off the roads.

To hear from other runners who feel they have benefited from AT training, click here. For additional info, call 212-327-2978 or visit Monika and Tom’s website at FormFitnessFunction.com

Monika midway thru the

2007 Empire State Building Run Up

BIO:  Monika Gross has been a distance runner for 20 years, completing 12 marathons (with a PR of 3:21 in the 1999 NYC Marathon), three Empire State Building Run Ups (with a best of 17:12), and placing 3^rd overall in the 2009 Rockefeller Center MS Climb to the Top. She has been a proud NY Flyer since 1995.  She and Tom met through the Flyers and they were married in 2002 in Central Park beneath the Obelisk, a few yards from where they first ran past each other on The Loop. Race numbers were given to all the guests.

 

                         

Blogmaster's Note:   Form Fitness and Function (Monika G and Tom D’s studio) is offering NY Flyers some discounted services:

• Free introductory private one-to-one Skype Pilates or Alexander session
• 15% off your single first private in-person session
• 15% off your first package of any of our sessions in person or via Skype
• Special rates for individually designed Retreats for Flyers who want to enjoy Asheville and train in the mountains of Western North Carolina

For more information on services for runners from Monika and Tom, including retreats, private coaching, training schedules, and Skype and in-person Pilates or AT training sessions, please click HERE.

-Monika G.

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