Stop the Shuffle: My Journey to Better Running

If you have followed my misadventures on Instagram, you know that I’m on a journey to improve my running. At 66, that doesn’t mean I’m looking to make any new PRs. Nope, it means that I am working to Stop the Shuffle.

Lately (like the last few years) I find myself falling way too often. Last June I tripped on a sidewalk crack and landed hard on the concrete. I did the same thing several weeks ago (same leg, same wound over the same scars). I was fortunate that nothing was broken but it was painful and took several weeks to get back to running.

This post is sponsored by adidas.

Stop the Shuffle: My Journey to Better Running

I have concluded that while yes, I’m a bit of a klutz, that’s not the only reason I fall a lot. When I run I can hear myself scuffing along. That I blame on the arthritis in my knees that makes them stiff and causes me to shuffle. While I can’t get rid of the arthritis, I have decided that there are a few things I can do to help me lift my feet more and stop the shuffle.

I want to improve my running. At 66, that doesn't mean I'm looking to make any new PRs. Nope, it means that I am working to Stop the Shuffle. #running #runningtips #runningcoachClick To Tweet

Stop the Shuffle: Things to do on the run

While I’m pretty good about warming up before I run, I am not good at doing the drills we all learn before a speed workout. So the first thing I’m going to do is add drills like high knees, butt kicks, and skips to my pre-run routine.

Another thing that I have all of my athletes do, either at the end of an easy run or before a tough workout, is striders. Striders (or strides), help improve overall form, leg turnover, and stride length. I’m sure they will help stop the shuffle.

Stop the Shuffle: Things to do in the gym

Strong running bodies are built in the gym and I already do many things to strengthen my muscles and core. My plan to stop the shuffle will include adding a few more exercises that I feel will also help.

Eccentric Lateral Step Downs

The lateral step down is a variation on the step up in which you focus on the eccentric portion of the movement, stepping down slowly. It works the quads and glutes and it’s great for rehabbing hip issues. It also strengthens the muscles around the knee, making it helpful for runners who want to shop the shuffle. As you can see, I’ve got a ways to go on this one!

Strengthen Hip Flexors

While most people are concerned about stretching their hip flexors, it is also important to make sure that they are strong. The hip flexors are responsible for flexing the hip so strengthening them will help lift the legs when running.

Banded Running Stride

This exercise started as a banded hamstring curl and evolved into a banded running stride. It will strengthen both hip flexors and hamstrings.

Plyometrics

I admit that I have spent a good part of my running years avoiding plyometrics but I think they will be useful in helping to stop the shuffle. So far I’ve added these squat jumps and step jumps. Again, I have a ways to go to complete these exercises without pain but these are a good start. Another perk is that they also strengthen the quads and glutes.

Check out my Instagram reel to see these exercises in motion:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Debbie Woodruff (@coachdebbieruns)

I’m sure that my running shoes will help me stop the shuffle.

What are your thoughts? Do you shuffle when you run? Are you a klutz too? Are there any drills or exercises that you recommend?

 

And Now It’s Time for the Runners’ Roundup

 

Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running! Click To Tweet

 

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