08 Jul
Blog

4 Ways To Run More Efficiently

Incorporating running into your fitness routine can work wonders for your body, as long as you do it properly. It can help improve your cardiovascular performance and aid your weight management as well. However, as with any other exercise, there are a few points you need to keep in mind to ensure that your body is prepared for the activity you are about to do. Pushing your body too quickly can end up fatigue or injury to you. The quality of your run can also be compromised if your body isn't ready to conduct a sweat session.

If you want to run more efficiently and improve your overall running performance, here are some tips you can incorporate into your fitness regimen.

  1. Stretch before running

An effective way to prepare your body for a strenuous run is to stretch your muscles. You want to loosen up your joints and limbs so that your movements flow more easily through your body. Before starting, stretch for a few minutes to increase your heart rate and slowly warm up. This will help you avoid abrupt pain that can occur as you increase your exercise intensity.

When loosening your body, start with your neck and arms. You need to be flexible as they are vital parts that allow you to run longer and faster. Once your upper body is supple, focus on your leg muscles. Your thighs, calves, and ankles are put under the most strain when you start running, so you need to stretch them well. Aim for all muscle groups as you stretch and make sure you don't feel any stiffness before running.

Remember, if you have good mobility and range of motion before starting your runs, it will be easier for you to maintain your pace and also have enough strength to finish each session strong.

  1. listen to music

Occasionally, you may find yourself lacking the motivation to begin your run or having difficulty maintaining your pace. You may find yourself running in the middle of a workout or breaking your rhythm when you don't feel like doing it, which can further deplete your energy. One way to fix this is to make your run a pleasure with music.

Listening to songs with a steady beat can help you maintain your running pace. It can also help wake you up if you're shy about exercising. For example, if you are planning a less strenuous run, you can listen to songs at 120 to 125 beats per minute (BPM). The tempo of songs with this BPM range works well if you want to jog rather than run with maximum effort.

However, be careful when walking while listening to music. Using a treadmill or running on a jogging path or indoor track allows you to turn off background noise and focus on your playlist while exercising. On the flip side, if you prefer to run outdoors, it's best to keep 28's running tips in mind. When you are outdoors, you are exposed to various external factors. Therefore, pay attention to your surroundings to avoid accidents.

  1. Fix your form

Observing the correct posture and targeting the correct muscles during each exercise is an effective way to get the most out of every movement. For example, if you want to deadlift with dumbbells, you need to make sure your posture is good to avoid muscle and back pain. The same principle applies when you are running. If you want to become a more efficient runner, it is important that you practice the correct running form and not do the exercise with poor posture.

You don't want your body to use too much energy with excessive and unnecessary movements such as moving your arms too much or lifting your feet too high with every step. This can affect your breathing and shorten your running time. You can also injure yourself if you don't pay attention to your technique while running.

Try to observe how your body feels when you are in motion, and notice how you move your limbs and torso. It can also help you run longer and faster if you try to keep your arms close to your body while keeping your back straight. Additionally, you can practice your steps to see how your muscles feel as you move. Once you find a comfortable shape, try to keep it in place every time you run.

  1. Build up your strength

As you get used to running, you can see some changes in your body. You may find that your legs become firmer or your overall body improves. This is not uncommon as running is a form of physical activity that targets different parts of your body.

Although running is an effective fitness program, you are still prone to muscle imbalances that can affect your performance. If you want to optimize your body's performance while running, it is beneficial to build up your strength and balance the distribution of strength throughout your body.

For example, your core plays a role in keeping you in great posture while running. It also helps reduce the overall effect of your movements on your joints. So if you want to improve your running quality and break your personal records, you can invest in strength training and muscle building. This way, every time you run, your body is in optimal shape to perform a high-intensity activity.

Final thoughts

Running is a great form of exercise with several benefits for your overall physical health. It can improve your cardiovascular endurance and aid your weight loss. It's also a way to help you relieve stress after a long and busy day.

If you want to improve your overall running performance, it is important to think about how you are preparing for your workout and how you take care of your body outside of your running sessions. For example, stretching your muscles before you start and building your overall strength can go a long way in making your runs more efficient.

17 Nov
Blog

Xbox Series S review: Not Worth it in the Long Run

Xbox Series S.

"The limitations of the S Series become more apparent the longer you use them."

  • Incredibly portable

  • Good price

  • Great design

  • Not worth the savings

  • Not enough space

The Xbox Series S is an incredible piece of technology in many ways. Next-generation features like instant charging into an incredibly compact and affordable device are undoubtedly helping to fill a niche in the market that the more expensive PlayStation 5 or the heavily underloaded Nintendo Switch can't reach.

Despite the things I like about the Series S, I can't help but feel that the tradeoffs it makes aren't worth the $ 200 savings, especially if you're from an upgrade in the In the middle of the cycle like the Xbox switch to One X or the PlayStation 4 Pro.

The S series is initially a show stopper

I received my S Series in the same shipment as the X Series, and I was honestly more impressed with the former than the latter when I unboxed the two consoles. It brought me back when I moved to America and my original PAL PlayStation 2 wouldn't work here, so I had to get a PlayStation 2 NTSC Slim. I was impressed with how something so small can play all of these incredible games, and while the S Series doesn't shrink to nearly the same size as the slim PS2, it's still impressive to have something more compact than most textbooks.

Xbox Series S review

Then I booted it up and still it was as snappy as the Series X. I was able to download a system update in a flash and manage the entire setup via the much more handy Xbox app. Navigating the menus and downloading games from my library were just as quick, and to my delight, some of the titles were ten gigabytes smaller thanks to the lack of 4K textures.

I was impressed with how something so small could play all of these incredible games.

Then I came across the first catch in the S series. That annoying 512 GB SSD. It's not even 512 GB, but rather 370 GB of usable memory. I had six games installed and already ran out of space, even with the smaller installation files. Luckily I have unlimited gigabit internet in my apartment, but that's an incredible niche thing when you are talking about nearly half of the US population who play video games. Most people don't have the luxury of being able to conveniently delete and re-download games.

There is an option to save more games. However, it's a $ 220 Seagate expansion card that provides an additional 1TB. If you've spent the money on both this and the console, you're actually seeing more expensive value for money than if you just bought a Series X, which comes natively with 1TB of storage, a drive, and much better ones Hardware.

The severely limited memory allocation was more of a problem than I thought, but perhaps the system's performance would be impressive enough to make this a product I could recommend?

The differences in visual quality are palpable

The first game I played in my Series S was Assassin's Creed Valhalla, and at first I thought something was wrong. Not only did it look worse than the Series X, which was to be expected, it also looked worse than on my One X.

Xbox Series X versus S.

The One X was the system I had played the game on for review, so I was well acquainted with it at the time. This last generation system used dynamic resolution while gaming – sometimes it ran at 4K and sometimes closer to 1440p depending on what was happening on the screen. It seems that the game would run at 1740p on average.

However, the S series limits the game resolution to 1440p. I would have hoped Valhalla would then be able to push to 60 frames per second on the console, but it was locked at 30 fps. Switching to the Series X, which runs the game at a constant 4K60 value, was a drastic change, but even when I looked at them side by side on my last-gen One X, I was a little surprised at the limited performance.

The first game I played in my Series S was Assassin's Creed Valhalla, and at first I thought something was wrong. Not only did it look worse than the Series X, which was to be expected, it also looked worse than on my One X.

There is a way to run Valhalla on the S Series at 60 fps, but you'll need to change the system level resolution to 1080p. Not only is this inconvenient, but it's also a huge visual drop, especially since it also turns off the game's HDR.

The other games that I luckily tried didn't have as dramatic a difference as Valhalla. Call of Duty: Black Ops Cold War may have lacked ray tracing and 120 fps modes, but it still felt visually competent enough that it was an immersive console experience. And I was happy to see that the S series still offers the ability to expand the game's field of vision. This is a huge benefit that was only granted to PC gamers until this new generation.

Xbox Series S horizontal

Gears 5 was the most indistinguishable of all games when compared between the Series S and the Series X. And while Dirt 5 ran at a nice 120 fps on the smaller console, the drop in texture quality was pretty noticeable.

Only a handful of people should pick up the S series

Checking a device like the S series is something I have to change my mind about. I have to think about the wider range of gamers who don't make a living playing video games and may not have high speed internet or 4K OLED TV to enhance their experience.

Call of Duty: Black Ops Cold War may have lacked ray tracing and 120 fps modes, but it still felt visually competent enough that it was an immersive console experience.

With all these factors in mind, I still think most people shouldn't pick up an S series. If you want an Xbox, go for the much more impressive X Series. Here is a list of the types of people who should pick up a Series S:

  • When you have extremely little space
  • If you have to travel a lot with it
  • When you buy it as a second console
  • When you buy it for your kids

I still have arguments for each of these Prople categories as to why they should still apply to Series X. The S series is small, but not so incredibly small compared to the X series that it can travel with you or find space in your home for that, it's much easier for that than the X series.

Buying it as a second console for another TV in the house is also not worth it. The Series X boots up in seconds after a full shutdown, and a feature like Quick Resume, which lets you switch between games at the exact point where you left off, works even if you unplug the system. If you only move your Series X between rooms, there will be only the slightest inconvenience that would otherwise be avoided by an additional Series S.

Xbox Series S top to bottom

The category that I think best fits a Series S needs is the purchase for your children. That's the strongest argument in favor of the console, but for me there is one unanswered question that changes my thoughts about it. Will Xbox roll out more series consoles later or will there be another update during the cycle?

In this case, the S Series is a compelling buy when purchasing a system for your youth. As a teenager, Microsoft may have released an even more powerful console or a more powerful Series S that would turn a smaller investment into a smart move for just a handful of years.

The thing is, I'll be 50/50 if we get this update with this generation of consoles. By the time the original Xbox One and PS4 were released, the transition from 1080p to 4K was already underway, and those systems weren't equipped for it. That's why we have the One X and the PS4 Pro.

This time around, both systems support 8K, which is far from mainstream as 4K back in 2013. While both the Series X and PS5 may not be able to play native 8K games, companies are making advances in machine learning You upscaled 8K files that look as good as the native resolution. They are impressive to the point where this hardware can possibly perfectly meet those technical requirements.

Ultimately, new consoles are not going to be a given for the next few years, and while now, around four years later, your child may be more than happy with an S Series, this is going to be extremely nondescript.

Our opinion

I really like Serie S and if I had never played Serie X I might feel different. But I've played Series X, and I think for the majority of people the additional cost of $ 200 for everything the console can do that its younger siblings can't. If the S Series is $ 199 and additional storage isn't that expensive, we may have another conversation.

Is there a better alternative?

The Xbox Series X is superior in almost every way, even at a steeper price point.

How long it will take?

Years in theory, but over time its limitations will quickly become noticeable.

Should you buy it?

I really think that only parents with young children who are just starting out to play video games should invest in the console.

Editor's recommendations




18 Sep
Blog

The Pelvis When You Run, Viewed From a Whole-Body Perspective

What position should the pelvis be in when running? It's a question that you probably haven't thought about much, unless you're a runner with a performance goal or an injury.

There are many popular blogs and youtube videos on the subject that argue that the basin should be in a neutral position. I even found a popular post that says that to maintain pelvic position, the glutes should be lightly tensed while a person is running.

Before making any blanket statements about what the pelvis should and shouldn't do while you run, it can be helpful to understand the basic anatomy of the area.

The basic anatomy of the pelvic area

Your pelvis is a bowl-shaped structure that consists of two halves. Each half of the pelvis is made up of three bones: the ilium, the ischium, and the pubic bone.

  • The ilium is the wing-shaped structure on the side, the crest of which you can feel in the front – it is commonly referred to as the hip bone, although it is a pelvic bone.
  • The ischium is the base of the pelvis, and the sciatic tuberosity, a part of the ischium that protrudes and serves as the attachment point for several muscles, is commonly referred to as sedentary bone.
  • The shame is the bone at the front of your torso under your belly button. The point at which these three bones meet is the acetabulum, also known as the hip joint. The femur (thigh bone) is inserted into the acetabulum. 1 Many muscles cross the hip joint and control movement on both the femur and the pelvis.

The sacrum attaches to the pelvis at the sacroiliac joint, and the tailbone or tail bone encompasses the posterior pelvis.

Do you remember how the basin is in two halves? There are also two sacroiliac joints, one on each side because you have two ilias. The SI joint is stable and dislocations of the SI joint are extremely rare. 2

At the front, the two halves of the pelvis meet at the pubic symphysis, an interesting joint that is separated by a fibrocartilaginous disk between the two bones. It is designed to allow low levels of translation and rotation. Since the pelvis is shaped like a closed ring, movement in the pubic hair means movement in the SI joint.

The pelvis when running from a full-body perspective - fitness, fitness, pelvis, running, biomechanics, hip extension, functional movement, mind-body connection, pelvic floor, step, internal rotation, gluteal muscles, motor skills, lumbar spine, femur, Si joint

The position of the pelvis when running

The position of the pelvis is determined by several factors, including the position of the legs and torso. The body's joints do not work in isolation. They work in an integrated way.

When you run, many things happen that allow you to transfer force to your body as you move forward. The rotation occurs in the pelvis, which is offset by the rotation in the thorax (the part of the torso where the ribs are located). 3

This movement helps you keep your center of gravity above your support base as you move from leg to leg and move forward in space.

Think about it for a second. The pelvis rotates as you run, which means it has to move multidimensionally. If it stayed quiet while running, it would change the way you ran the run.

Try this::

  • Get into a standing position. Walk down your hallway Feel your knees naturally bend and straighten as you walk.
  • Now keep your knees straight as you move forward. Does it feel different? What has changed?
  • Now bend your knees a little and keep them bent When you go forward, never straighten it. How does it feel differently?

When you change the way the knee joint is integrated with movement, you change the distribution of the load on the leg. Each situation led to different stress patterns and different movements in the pelvis.

The same would happen if you tried to keep the pool still as you walked down your hallway. Your gait would change to accommodate the stiffness through the center of your body.

The pelvis when running from a full-body perspective - fitness, fitness, pelvis, running, biomechanics, hip extension, functional movement, mind-body connection, pelvic floor, step, internal rotation, gluteal muscles, motor skills, lumbar spine, femur, Si joint

How much should the pelvis move when you run?

Now that you understand that the pelvis moves when you run, the next logical question is: How much should the pelvis move when you run? And what does the incline of the anterior pelvis have to do with it?

Think back to the bowl shape of the pool. When the pelvis tilts forward, this is known as anterior pelvic tilt. It turns out; The pelvis makes an interesting oscillating motion as you run that creates a spring-like mechanism throughout the leg

It also turns out that during the walk, the pelvis naturally moves through both the anterior and posterior pelvic slopes, coordinated with the hip movement

"But wait," you may be thinking, "I've learned that if I don't have a good hip extension, I have more anterior pelvic slope."

Maybe. But maybe not. Static hip extension tests (think you're on your side with someone moving your leg to see how much it is moving) don't correlate with the ability of the pelvis and hip to coordinate efficiently while running

A more important indicator of how well the pelvis and hips can coordinate is the ability of the ribs and pelvis to work synergistically together. This ability is not related to the inclination of the anterior pelvis, but to both motor skills and basic strength.

A note on lumbar lengthening

When running, the lumbar spine moves naturally and coordinates the movement of the pelvis. As you run downhill, the movement of the lumbar spine increases, possibly to dissipate the additional ground reaction forces that occur when walking downhill. 6

In addition, there are differences in the extent of natural loin curve between individuals and between the sexes. (Women tend to have a more significant lumbar curve than men, possibly to aid in the shift in center of mass that occurs during pregnancy.) 7

This curvature means that visually, if you look at someone and see their back arching, they may not have a weak core or may have problems with anterior pelvic tilt. It could just be their structure, and that structure could help them run well if they can let the upper and lower body work together.

The synergy between ribs and pelvis

I mentioned this a few paragraphs ago, but perhaps the precise determination of efficient pelvic and spinal mechanics while walking is the relationship between the ribs and the pelvis.

When the ribs become separated from the torso because they are flared up and forward, it is almost as if the force that is being distributed from the legs to the spine has stopped. If the ribs are not anchored to anything, it will change the movement of the pelvis as it propels you forward.

This means that if you feel that your running mechanics are inefficient, or if you seem to have to work harder than you think like you are, the problem may not be having to activate your glutes or abs while running should move forward in space.

The problem may be that you need to create a stronger connection between the top and bottom of the torso to find vertical compression and maintain vertical compression as you move forward in space.

Perhaps this would make you more efficient, make your gait smoother and result in less wasted energy.

On the next run, imagine the ribs and pelvis connected to each other in the front and back. Check if you can keep this connection while it is running. If you can't find the connection at first, that's fine.

Try tapping the bottom of the ribs in front and the top of the pelvis. Imagine these points gently moving closer together.

Now tap the lower ribs at the back and back at the top of the pelvis. Imagine these points gently coming together. Occasionally think about the dots you typed while running. As the connections become clearer, you will feel your ability to shift the connection between these areas increase.

The pelvis is supposed to transfer the force from the lower body to the upper body– If you hold on to it, your ability to do it well is still limited.

Finding ease in your running stride is multifaceted and should be viewed from a full body perspective. This ease also enables you to run for many years to come.

References

1. Lewis C.L., Laudicina N.M., Khuu A. & Loverro K.L., "The Human Pelvis: Variation in Structure and Function During Walking". The anatomical record. 300 (4), 633- 642. Pub. 15th March 2017.

2. Wong M., Sinkler M.A. & Keil J., "Anatomy, abdomen and pelvis, sacroiliac joint". StatPearls Publishing (Internet) January 2020. Treasure Island (FL).

3. Preece S.J., Mason D. & Bramah C.A., “Coordinated Movement of the Spine and Pelvis While Running,” University of Salford Manchester, Online, Nov. 20, 2015. Elsevier. Human Movement Science. Vol 45, Feb 2016, pp. 110-118.

4. Otani T., Hashimoto K., Yahara M., Miyamae S., Isomichi T., Hanawa S., Sakaguchi M., Kawakami Y., Lim Ho. & Takanishi A., “Use of human pelvic rotation for the running robot. “Limits in Robotics and AI. July 8, 2015.

5. Anthony Schache, Peter D. Blanch, and Anna T. Murphy. "Ratio of the incline of the anterior pelvis while running to clinical and kinematic measurements of hip extension." British Journal of Sports Medicine, 2000: 34: 4: 279-283.

6. Levine D., Colston M.A., Whittle M.W., Pharo E.C., and Marcellin-Little D.J., "Sagittal lumbar spine position when standing, walking, and running at various inclines." Journal of Athletic Training, 2007: 42 (1): 29-34.

7. Hay O., Dar G., Abbas J., Stein D., May H., Masharawi Y., Peled N. and Hershkovitz I., "The lordosis of the lumbar spine in men and women, revised." PLoS One, 10 (8), e0133685. August 24, 2015.

17 Sep
Blog

The Pelvis When You Run, Viewed From a Whole-Body Perspective

What position should the pelvis be in when running? It's a question that you probably haven't thought about much, unless you're a runner with a performance goal or an injury.

There are many popular blogs and youtube videos on the subject that argue that the basin should be in a neutral position. I even found a popular post that says that to maintain pelvic position, the glutes should be lightly tensed while a person is running.

Before making any blanket statements about what the pelvis should and shouldn't do while you run, it can be helpful to understand the basic anatomy of the area.

The basic anatomy of the pelvic area

Your pelvis is a bowl-shaped structure that consists of two halves. Each half of the pelvis is made up of three bones: the ilium, the ischium, and the pubic bone.

  • The ilium is the wing-shaped structure on the side, the crest of which you can feel in the front – it is commonly referred to as the hip bone, although it is a pelvic bone.
  • The ischium is the base of the pelvis, and the sciatic tuberosity, a part of the ischium that protrudes and serves as the attachment point for several muscles, is commonly known as sedentary bone.
  • The shame is the bone at the front of your torso under your belly button. The point at which these three bones meet is the acetabulum, also known as the hip joint. The femur (thigh bone) is inserted into the acetabulum. 1 Many muscles cross the hip joint and control movement on both the femur and the pelvis.

The sacrum attaches to the pelvis at the sacroiliac joint, and the tailbone or tail bone encompasses the posterior pelvis.

Do you remember how the basin is in two halves? There are also two sacroiliac joints, one on each side because you have two ilias. The SI joint is stable and dislocations of the SI joint are extremely rare. 2

The two halves of the pelvis meet at the pubic symphysis, an interesting joint that is separated by a fibro-cartilaginous disk between the two bones. It is designed to allow low levels of translation and rotation. Since the pelvis is shaped like a closed ring, movement in the pubic hair means movement in the SI joint.

The pelvis when running from a full-body perspective - fitness, fitness, pelvis, running, biomechanics, hip extension, functional movement, mind-body connection, pelvic floor, step, internal rotation, gluteal muscles, motor skills, lumbar spine, femur, Si joint

The position of the pelvis when running

The position of the pelvis is determined by several factors, including the position of the legs and trunk. The body's joints do not work in isolation. They work in an integrated way.

When you run, many things happen that allow you to transfer force to your body as you move forward. The rotation occurs in the pelvis, which is counterbalanced by the rotation in the thorax (the part of the trunk where the ribs are located) .3 This movement helps you keep your center of gravity above your support base when moving from one leg to another who travels forward in space.

Think about it for a second. The pelvis rotates as you run, which means it has to move multidimensionally. If it stayed quiet while running, it would change the way you ran the run.

Try this::

  • Get into a standing position. Walk down your hallway Feel your knees naturally bend and straighten as you walk.
  • Now keep your knees straight as you move forward. Does it feel different? What has changed?
  • Now bend your knees a little and keep them bent When you go forward, never straighten it. How does it feel differently?

When you change the way the knee joint is integrated with movement, you change the distribution of the load on the leg. Each situation led to different stress patterns and different movements in the pelvis.

The same would happen if you tried to keep the pool still as you walked down your hallway. Your gait would change to accommodate the stiffness through the center of your body.

The pelvis when running from a full-body perspective - fitness, fitness, pelvis, running, biomechanics, hip extension, functional movement, mind-body connection, pelvic floor, step, internal rotation, gluteal muscles, motor skills, lumbar spine, femur, Si joint

How much should the pelvis move when you run?

Now that you understand that the pelvis moves when you run, the next logical question is, how much should the pelvis move when you run? And what does the incline of the anterior pelvis have to do with it?

Think back to the bowl shape of the pool. When the pelvis tilts forward, this is known as anterior pelvic tilt. It turns out; The pelvis makes an interesting oscillating motion as you run that creates a spring-like mechanism throughout the leg.It also turns out that the pelvis moves naturally during the walk through both the anterior and posterior pelvic slopes, coordinated with the hip movement. 3

"But wait," you may be thinking, "I've learned that if I don't have a good hip extension, I have more anterior pelvic tilt."

Maybe. But maybe not. Static hip extension tests (think you're on your side with someone moving your leg to see how much it is moving) don't correlate with the ability of the pelvis and hip to coordinate efficiently while running

A more important indicator of how well the pelvis and hips can coordinate is the ability of the ribs and pelvis to work synergistically together. This ability is not related to the inclination of the anterior pelvis, but to both motor skills and basic strength.

A note on lumbar lengthening

When running, the lumbar spine moves naturally and coordinates the movement of the pelvis. As you run downhill, the movement of the lumbar spine increases, possibly to dissipate the additional ground reaction forces that occur when walking downhill. 6

In addition, there are differences in the degree of natural lumbar curvature between individuals and between the sexes. (Women tend to have a more significant lumbar curve than men, possibly to aid in the shift in center of mass that occurs during pregnancy.) 7

This curvature means that visually, when you look at someone and see their back arching, they may not have a weak core or may have problems with anterior pelvic tilt. It could just be their structure, and that structure could help them run well if they can let the upper and lower body work together.

The synergy between ribs and pelvis

I mentioned this a few paragraphs ago, but perhaps the precise determination of efficient pelvic and spinal mechanics while walking is the relationship between the ribs and the pelvis. When the ribs become separated from the torso because they are flared up and forward, it is almost as if the force that is being distributed from the legs to the spine has stopped. If the ribs are not anchored to anything, it will change the movement of the pelvis as it propels you forward.

This means that if you feel that your running mechanics are inefficient or if you have to work harder than you think you should, the problem may not be having to activate your glutes or abs while running move forward in space.

Perhaps the problem is that you need to create a stronger connection between the top and bottom of the torso to find vertical compression and maintain vertical compression as you move forward in space. Perhaps this would make you more efficient, make your gait smoother and result in less wasted energy.

On the next run, imagine the ribs and pelvis connected to each other at the front and back. Check if you can keep this connection while it is running. If you can't find the connection at first, that's fine. Try tapping the bottom of the ribs in front and the top of the pelvis. Imagine these points gently moving closer together.

Now tap the lower ribs at the back and back of the top of the pelvis. Imagine these points gently coming together. Occasionally think about the dots you typed while running. As the connections become clearer, you will feel your ability to shift the connection between these areas increase.

The pelvis is supposed to transfer the force from the lower body to the upper body– If you hold on to it, your ability to do it well is still limited. Finding ease in your running stride is multifaceted and should be viewed from a full body perspective. This ease also enables you to run for many years to come.

References

1. Lewis C.L., Laudicina N.M., Khuu A. & Loverro K.L., "The Human Pelvis: Variation in Structure and Function During Walking". The anatomical record. 300 (4), 633- 642. Pub. 15th March 2017.

2. Wong M., Sinkler M.A. & Keil J., "Anatomy, abdomen and pelvis, sacroiliac joint". StatPearls Publishing (Internet) January 2020. Treasure Island (FL).

3. Preece S.J., Mason D. & Bramah C.A., “Coordinated Movement of the Spine and Pelvis While Running,” University of Salford Manchester, Online, Nov. 20, 2015. Elsevier. Human Movement Science. Vol 45, Feb 2016, pp. 110-118.

4. Otani T., Hashimoto K., Yahara M., Miyamae S., Isomichi T., Hanawa S., Sakaguchi M., Kawakami Y., Lim Ho. And Takanishi A., “Use of human pelvic rotation for the running robot. “Limits in Robotics and AI. July 8, 2015.

5. Anthony Schache, Peter D. Blanch, and Anna T. Murphy. "Ratio of the incline of the anterior pelvis while running to clinical and kinematic measurements of hip extension." British Journal of Sports Medicine, 2000: 34: 4: 279-283.

6. Levine D., Colston M.A., Whittle M.W., Pharo E.C., and Marcellin-Little D.J., "Sagittal lumbar spine position when standing, walking, and running at various inclines." Journal of Athletic Training, 2007: 42 (1): 29-34.

7. Hay O., Dar G., Abbas J., Stein D., May H., Masharawi Y., Peled N. and Hershkovitz I., "The lordosis of the lumbar spine in men and women, revised." PLoS One, 10 (8), e0133685. August 24, 2015.