Most of us are somewhat allergic to running, however Jae Gruenke gave me hope and inspiration that left me with a desire to give running another try. I hope you enjoy the first of 3 conversations I had with Jae. Released April 6, 2020
THE JUNK YOU SHOULD KNOW SHOW, hosted buy Dr. Heather Denniston of Well Fit and Fed
How to Correct Your Running Form and Run Faster and Easier
Want to run faster and easier? Want to go running and feel more comfortable in your body? Stop muscling through your workout and learn how to apply form changes with running educator Jae Gruenke the creator of The Balanced Runner System and a certified Feldenkrais practitioner. Jae is interviewed on The Junk You Should Know Show with Dr. Heather Denniston and she reveals three practical running form changes you can make right now. Dealing with injuries or pain? She can help with that too.Released February 5, 2020.
THE ENDURANCE PLANET PODCAST, hosted by Tawnee Prazak
Jae Gruenke: Fix Common Running Issues – Knees Caving In, High Hamstring Pain, Feet Splaying Out, and More! listen here
Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers online programs at www.balancedrunner.com. You can also join Jae’s Mind Your Running challenge from anywhere worldwide.
We’re excited to announce that Jae will be a new regular guest on Endurance Planet, coming on to answer your questions on running mechanics, injury prevention/healing, and more in the world of biomechanics and movement efficiency. Send your questions for Jae to firstname.lastname@example.org.
On this show:
Knees are buckling in and feet splaying out at the end of a longer race, e.g. a half marathon and marathon.
What weakness up the kinetic chain is happening here? What specific exercises can be done to fix?
Internal rotators are being overly used in these situations
Anterior tib and peroneals are also over-used and overly active
Not letting the pelvis tilt enough
Peroneals can be causing knee to swing in
Our left leg tends to the the stability leg
Our right side tends to be the dominant side
The fix: Support your ability to side shift weight
Hip drops – glutes and obliques, gets pelvis to tilt, do your “easy” side first
Fires hip flexors more, so hip extension will be lacking
Why Jae doesn’t like bands around the knees for run-specific strength exercises
Bilateral exercises aren’t the answer for runners
Squats are NOT run specific (Jae’s recommendations vs. Tawnee’s thoughts on this)
High hamstring pain and problems:
What is the cause and fix for a dull ache in the upper hamstring? How did you get rid of this particular problem?
Usually it’s the tucking of the pelvis (posterior tilt) and fighting a natural anterior tilt
Differentiation of thigh from pelvis
Why we need and want the right amount of healthy anterior pelvic tilt (vs. excessive anterior tilt issues caused by overly tight hip flexors)
Pelvic tilt’s relationship with the head – straight?
Help for a pretty bad externally rotated right hip, and coincidently, an hamstring on the same side. Is this something commonly seen in runners, and how would you recommend in dealing with it?
Any advice to prevent this hamstring from flaring up again?
Released February 7, 2018
THE ENDURANCE PLANET PODCAST, hosted by Tawnee Prazak
Jae Gruenke: End That Injury For Good! Re-Train Your Brain To Run Faster, Smoother and Injury-Free For Life listen here
On this show we’re joined by Jae Gruenke, GCFP, a Feldenkrais practitioner and founder of The Balanced Runner™. For the past 14 years she has helped runners from beginner to Olympian learn to run pain-free, efficiently, and fast. She specializes in helping those whose problems have not resolved with medical treatment and those transitioning to natural running form, minimalist footwear, and barefoot running. She teaches in the US, the UK, and Germany and also offers The Balanced Runner Online Running Technique Camp and other online programs, find out more at www.balancedrunner.com.
Topics we cover:
Jae’s background in dancing and becoming a runner.
Jae thinks and operates a bit differently than most when it comes to how to build a solid runner. She explains her philosophy, techniques and what makes her different.
She teaches neuromuscular education techniques using the Feldenkrais Method – retrain the brain.
The mind-body connection to running.
Why classic workouts/strength training are often not enough for runners especially to resolve injury.
Why a lot of experts, physios, coaches, etc., still can’t help people resolve reoccurring running injuries.
Specific running issues and remedies:
When running we want our hips to shift – a little – and not be too stiff, why this is and how it should all work in the kinetic chain…
“The one thing that works is learning to shift your pelvis so your weight goes all the way over your right leg so your gluteus medius doesn’t need to overwork nor your knee turn inwards. This requires a movement of your pelvis and spine, and this brings us back to core stability and the more effective alternative, core action.”
What would prevent someone from moving their hips adequately? i.e. Tight hips: causes and solutions
Sometimes when runners try to change their forms, that can be the worst thing to do.
She shares what makes her cringe as a form expert—including how runners swing their arms (which affects foot strike) and how people try to apply what are considered the rules of posture to running (“posture is for posts”).
Jae shares how to position your head when running, how to shift your hips properly (which can lead to IT band issues if done improperly), how to lean from your ankles, and how to tip your pelvis from side to side.
Learn why Jae thinks stability shoes are heavy, and they interfere with your ability to use your arch as a spring.
Find a way to make running feel natural and safe. Better running form should feel easier.
Jae offers free running lessons, so check out her website here.
She debunks the “run from heel to toe” theory and details why running tired can actually produce a better form.
She tells Kari the three reasons why cross country runners tend to have better form.
Released January 21, 2016
THE CONSCIOUS RUNNER PODCAST, hosted by Lisah Hamilton
Jae Gruenke: How to Make Running Feel Great Again & The Balanced Runner listen here
Hey Conscious Runners! Today, I’ve got another fantastic interview for you. I’ve got Jae Gruenke from The Balanced Runner on with me. And to say our chat was eye opening would be an understatement. Several times I found myself getting lost in Jae’s words and almost forgetting to ask the next question. Jae believes you can run in a way that’s comfortable, healthy, enjoyable and faster if you’re given the opportunity to learn the right things about running form. Not only will your running improve, but we will also experience less stress, tension, and stiffness in your daily life.
As a Feldenkrais practitioner Jae looks at your running form, identify the ways you’re moving your whole body that create stress in the place you have pain or injury, and then helps you feel what to do differently so your running form changes, even when you’re not thinking about it. As a result the pain goes away, injuries heal, and running feels like you’ve always wished it would.
Jae has helped hundreds of runners and taught workshops to the Nike Central Park Track Club, the New York Road Runners Foundation Team for Kids, the New York Flyers, the Bridle Path Track Club, Columbia University, Williams College, and more.
What we talk about
Better, easier and more fluid running movement through the Feledenkrais method
Addressing the root cause of pain
The importance of varying your training surface for injury prevention
Key running form guidelines and strategies to keep you feeling good
The importance of ensuring your cross training supports your biomechanical needs as a runner
How we unconsciously hold tension that restricts movement
Released December 8, 2015
INTERVIEWS WITH GENIUSES, hosted by Brooke Thomas
Jae Gruenke Interview
Jae Gruenke of Balanced Runner tells you all the running form information you’ve never heard before, and answers questions about common running injuries, the trouble with orthotics, and how to adjust to barefoot running. Released August 6, 2013.