Many of us don't really think much about balance but balance is extremely important in running - the better the balance, the more relaxed we will run. It's often taken for granted, an ability that we gain early and lose over time, especially after our mid forties, and that again is most of us here. I've recently read that many studies have shown that poor balance can be associated with serious health problems (and increased risks of falls as we get older) but that can be addressed and may well be fixed by proper training!
Some years ago I started practising standing on one leg and walking lunges (amongst other exercises) through practising martial arts ('Especially Tai Chi', as my wife helpfully chips in each and every time). That stuff will help strengthen our legs, improve flexibility, enhance our mental sharpness and focus so we are always aware of our position (or else we get punched in the face and walk away with a split lip or black eye).
Off road running will also help increase awareness of our positioning, thus helping maintain our balance.
Good and comfortable running is a mix of a lot of factors - diet, good running form, proper running gear, sleep, rest - and good balance! I never thought, until recently, that I would brush my teeth by standing on one leg like a flamingo (ignore snide comments coming from your kids, they are the ones who often cannot walk in straight lines).
So, if you see me out there being dressed up like a misplaced basketball player, approach me freely and join me in practice. The more, the merrier.
Written by
mrrun
Ultramarathon
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Sandra, I declined to mention that I sway wildly whilst trying to brush and stand on one leg, like a drunken trapeze artist. Then again, that’s still a great exercise. 😉
Great advice there mrrun. I’ve heard that too and I definitely need to do it as I’ve found my balance slipping since I stopped my marathon strength & conditioning sessions. I already massage the soles of feet with my spikey ball whilst I’m brushing my teeth so I may have to find another time!
Quite often when faced with problems later in life we are not aware that we could have avoided at least some of them (What do you mean by ‘nicotine is not good for me, doctor?’). Working on balance can certainly help us avoid a few, and with balance it’s definitely a matter of ‘sooner rather than later’. Once certain engine parts go, they are gone for good.
A good reminder, I do squats while brushing my teeth but do lunges and heel raises while dressing, my balance is so much better and I can stand on one leg for longer, yup, still running away from that Zimmer frame, so thank you for reminding us why balance is important
I started balance work this year too. It is critical, after all, we only use one leg at a time when we run 😄 My balance isn’t great but it’s improving. I have recently moved to swing my opposite leg into a forward 90 degree angle and then back to a stretch leg behind me. It’s a work in progress. 😅
As you say ‘isn’t great but it’s improving’. That’s the key thing. For as long as we work on it, and it’s improving, the things are moving in the right direction. 👍
I do a lot of balance work (used to do ballet 🩰) but not becabuse of the running thing. I do it because I don’t want to fall over when I’m in my ancient age. Older people rarely recover well from falls and I want to do everything I can now to help prevent that.
It was during the first lockdown that I really got on with all that work, including daily stretching. I then even stopped watching the tv from the sofa so only sit on the carpet in all sorts of unusual positions (‘like a crash test dummy’, my wife says). I was in touch with a veteran marathon runner who told me (he’s in mid seventies) that the point of all that is to ‘walk taller when old’. That sold it to me, running or not.
Yoga and pilates do a lot of work on balance too. Our (young) pilates teacher takes delight in moving balance work. She also insists we get up from the ground with hands on our head! Seems that's another good one for old age prep!!!
Exactly! There is some priceless stuff out there but the point is in being persistent and do it regularly. Falling into bad habits is incredibly easy and fixing a rusty, sedentary spine can be very difficult, if at all possible (sorry dad).
That hands on the head thing is interesting. Until I faceplanted I never needed to use my hands to get up from the ground, but for weeks afterwards my right leg was too unreliable and painful even to attempt that. I can now do it again, I've just checked, so thanks for prompting me!
I always work on my balance first thing in the morning. I read somewhere you are heading in the right direction if you can put your socks on with out wobbling or holding on to something so it’s something I try to do daily. Some days there is a wobble but mostly I can manage. I could do with a bit more flexibility in my legs to get my feey a little higher up but I’m working on that. With my marathon training there will be a lot of strength and stretch work.
It’s great to see you’re back! 👍😀 And you’re right, the socks drill is a great exercise. I also remember (if I’m right) that you used to run near or along some of my routes. That photo is from Dulwich park but Brockwell park is also my weekly training ground. 👊👊👊 If you come across a bunch of guys practicing all sorts of punching and kicking, one of them is me. 😅
I will look out, I'm sure as my distances go up Brockwell park will be added. For me it goes CP, DP, Brockwell Brixton then on to the south bank/ elephant. I have so many new routes to work out with the change from HM to M.
Talking of posture and balance required for marathon training, simply zig zag between all those people from Battersea park to the Tower Bridge and back. That’s your HM marathon distance and one of the more demanding (physically) and rewarding (vista) routes. When I do it I go for the full dress up. You can spot me from the space, people move apart when I hit the crowds in the south bank, like the trick that Moses did with all that water.
It is mental down on the south bank but I do like the vibe. I've never run Battersea but it's our favourite walking park and we go there often. I love the new power station bit, we started going after the first lockdown because there was a coffee truck and outdoor seating on the thames, we went after the grand opening a couple of weeks ago and it was heaving inside the power station.
I stand on one leg to brush my teeth, while waiting for the toaster/kettle etc🙂. I am fairly wobbly but keep working on it Trail running helps I feel sure 🏃♀️
I’ve got a long, concrete-edged strip which supports a path on my trail. It’s the width of a gym beam and I always walk along it on my route home. Or try to. Staying on it is hard. I try and look ahead rather than at my feet. Good practice and free 😀
You’ve got this covered! Yeah, if you look at your feet rather than ahead you’re more likely to lose the balance (and hit the lamppost). I for some reason have a little phobia where I fear that my shoelaces will get undone so will often look at my feet (narrowly missing a lamppost).
speaking of lampposts. How come they now seem to position them smack bang in the middle of the pavement 😤. They’ve put one near me on a bend and each time I run the bend I hit the ruddy thing with my elbow 🙄.
I was wearing an old pair of Nikes the other day to walk the dog and the amount of times the laces came undone was ridiculous. maybe laces lose traction (grip 🤷♀️) over time 🙂
l think they are positioned by the guys who want us to work on our alertness and balance. Any other reason makes no sense. And the shoelaces have changed over the years. My Asics have those flexible elastic ones that once tied stay tied (l do a double knot all the same). Previously they’d get undone at will.
Late to the conversation, I know. But I changed the way I tie my running shoes and I now don’t need a double knot and the laces stay tied! See healthunlocked.com/bridgeto...
That video was a revelation to me and I’ve never looked back, never again had an untied a double knot or ever again struggled with lessening laces ! Little things with big impact. 😊👍🏽
Oh…hello! 😀 Nice to hear from you again!😀 Yes, the shoe/sock drill, popular, comes with no costs attached and can be done in the privacy of one’s home. 👍👍👍
Hi! I actually often do this in public at the swimming pool, although nobody ever seems impressed 😂
I would like to add that it's probably best to alternate the starting foot - it seems to me that it's easier to balance in a shoe than it is on a bare foot!
Really pleased to see you and your post. I have clearly been missing an opportunity when putting on socks and shoes. I alternate between Achilles exercises and standing on one leg with my eyes closed while brushing my teeth. I confess both my husband and I sit cosily on the bottom step of the stairs to put on our shoes. We also use a shoe horn. Time to work on this, thank you. 😊🧦🧦👟👟
I’m going running now. It’s pouring with rain, grey and ‘orrible. I missed yesdy’s run as I was doing slowwwwwwwww dog walks. My pal is deteriorating and it upset me greatly 🐕🥲
On to today and it’s another run on the NRC plan. Dunno what yet. I’m on auto pilot. My flood plain trail is well waterlogged so speed running (if that’s on the agenda) could be interesting 😁🏃♀️
I love him to bits as he was my first running buddy. I started running to keep up with him so I have a lot to thank him for. I bought him a big chew yesterday as usual but he didn’t touch it 🙁
I used to be a personal trainer and balance played a big part in helping my clients - wobbling about on BOSUs etc You name it, we’d try to balance on it! Fast forward a decade and I’m ashamed to say I’ve pretty much lost all that ability. A few ankle sprains haven’t helped along the way either, so thank you for an excellent reminder that balance is extremely important 😊.
To add: I did ballet as a child but have always been, and remain, gym-avoidant.
However, I've also always done, and continue to do, things like balancing on kerb edges, low railings, logs, using stepping stones to cross streams, and more. I'm frequently told that I shouldn't be doing that at my age. Ironic, huh?
And after reading these posts, I went off into my beloved forest for a trail run, where I found and used several items of balance practice equipment. Here's my favourite!
Forest logs used for balance practice during a trail run
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