Yes, you read that correctly. One way to improve your running form is to run like a zombie. You can leave all the sound effects out of course, unless you’re so inclined!
One of the bad habits we get into as runners is to let our upper body sag forward as we run. Very often it’s the result of fatigue, but more importantly lack of core and hip strength is the underlying factor.
Getting stronger in your core and hips is certainly important, so keep doing that! More on that from the posts linked here.
But that’s not the purpose of this post. Use today’s running drill to retrain the movement patterns that will keep your muscles all engaged after several thousand steps.
Too often we let our core and upper body go on autopilot, without really thinking about what’s happening. Utilizing the forward zombie drill will force your core to engage better and keep your hips and upper body in more ideal alignment.
Hamstring issues? Low back soreness? Calf pain? Much of this can be improved by calibrating your running posture. My recommendation is to utilize this drill as part of your warm-up for every run, but also sprinkle it in for 10-15 seconds at various intervals during your run to keep your body awareness dialed in.
On a more geeky note, the biomechanics of our running will be improved using the forward zombie drill because it changes our center of mass. This forces the posterior chain muscles (glutes, hamstrings, calves, low back, etc) to all get on the same page.
As always, holler with any questions you might have or any successes that come from implementing this drill.
Also, I’m always on the lookout for fresh ideas for videos and blog posts. Please send me your questions or ideas for topics via email or social media.
Run Fast Friends!
Running Form Drill: Overhead Zombie