In a non-fictional turn of events, I strangely find myself providing a small reminder at what it takes to run and actually enjoy it. To some it may mean staying slightly less injury free, while others may seek ways to enhance their running (either longer periods or for a faster distance). I am a PT by profession and a long-distance runner as well, and what I provide you here is not everything. I won’t be talking about the fuel you must consume for better output, but rather an abstract overview of what goes on in the background of every run. It is a union of two separate yet connected systems of the body. It is a connection that can only be achieved with a strong baseline for both of them separately before you initiate the eventual merge. The connection that you must coordinate is that of your diaphragmatic breathing in harmony with the pace that you are running in. Everything leads to the other in a long chain of events and it starts from the very beginning – Your core muscles.

Let us now sink deeper into the world of rapid terrestrial locomotion:

1.) The Dance of the Butterfly.

It takes time to master the art of running and technique is crucial to ensure a safe, injury-free run. A run, more specifically, a nice long run, should be as fluid as a calm wave rather than vicious random up and down movements of the upper and lower limbs. It must be calculated with great precision to mimic a dance of butterflies. Swiftly and ever so quietly moving through space and time. You must reach the point of utmost silence, where the stomping tune of your strides fades to nothingness and the only sound that is left for you to hear is your slow, steady breathing. Take two breaths in and two breaths out. Synchronize this with your running pace. You’re getting there. Find your own rhythm.

2.) The Core is where it begins.

This is what is holding you upright. The structures that connect at your waist, hidden deep inside. More specifically, the transverse abdominis. Practice activating it by drawing a line between your prominent hip bones and then tighten. You must master the art of doing this all day with every task that you do. Breathe normally, breathe deeply, breathe. Contract the line, and imagine a miniature version of yourself walking that tight rope. (Planking works, too).

3.) Fly as much as you can.

Focus on your landing. Avoid your toes. Avoid your heels. Stay in the mid-foot range and treat them like glass that you’re too afraid to shatter. Your knees were made to withstand a certain amount of impact. Proper landing can make a world of difference and plays an important role at making your run more energy efficient. Less force on your knees may decrease your chances at getting knee pain. Hence, making you run even further.

4.) The Shield the guards the realms of Legs.

You will never appreciate leg day until you actually try to run after a functional strengthening program. You must activate your hips. Activate your core. Relax your shoulders, look up and watch yourself go. There are many ways to do this, but a combination of all the muscles it takes to get you running works the best at giving you enhanced motor control over them. Your muscles will carry a lot of the impact away, making your run even more enjoyable.

5.) Release.

It’s time to recover. Slow yourself down gradually towards the end until that very last step. You got it. You always had. Listen to your body and give it the rest that it needs for your next running adventure.