RUNNING WITH BACKPACK

An interesting topic came from our readers who are trying to fit long running workouts into their daily routine as before and after day time office job workouts. But for this matter they have to run from home to the office with a backpack, which brings some discomfort, if we do not know how to adjust our run accordingly.

What kind of adjustments can we do to make running with a backpack comfortable without sacrificing anything in running technique? Nothing really should be changed in major elements of running such as Pose-Fall-Pull, jus some adaptation to the specifics of carrying a backpack.

First of all, a backpack is a separate material body connected pretty much loosely with the trunk by belts (stripes) and bouncing with each step up and down in its own rhythm. If this rhythm, for some reason, doesn't match the body's rhythm of vertical oscillations, then we destruct our interaction with support.

In terms of time, a backpack moves in the opposite direction to the body movement, and we experience some jerks from the belts of the backpack. This arhythmical bouncing of the backpack ruins the pleasure of running and technique, as well.

How to deal with that? It is very important to tie the backpack to your back in such a way that could help to reduce any separate movements of the backpack from the trunk. Maybe you need to add some belt attached to the backpack and going around your waist. In addition to it you need to run with shorter strides and bending knees more to make landing softer.

One good thing about the backpack is that you can't really do push off with it, because you'll immediately feel much more bouncing with almost no movement forward. You would also need to slightly increase your cadence to keep changing support from one leg to the other smoother.

You don't need to lean more forward or backward to counteract the weight of the backpack, but you need more stability in your hips and better connection between upper body, hips and legs. You need to be conscious about this matter and develop this specific strength through hip exercises and jumps. After all, you can continue enjoying your running and using your day time more efficiently.

Dr.Romanov