My running SUCKS!!!

[MVPGlove12]

Ok ok...been a long time since I have been on the computer since I am playing for my AAU team. We are doing good...I am doing good but I am not giving enough speed to my team that I should be giving. Lately I have been suffering from a slight groin injury and about a month ago I got over a pulled hammy. At my last game my mom noticed that I inherited my dads bow leg while I run. instead of staying straight my legs go out slightly...not a lot but enough to slow me down. Now when I walk I am fine but when I run it just seems to do that..but I know that I can fix it. Does anyone have any suggestions that would help me? Like how should my head be and where my legs should be going when I am running. Anything will help.
Thanks

[Capt2712]

when you run your feet should be pointing straight and not out towards the side, try to stay low to the ground, keep your knees bent and pump your arms and keep them at the same pace with your legs. Arms have a lot to do with your running to. Make sure you stretch before you run, do butterflys for your groin. I once learned to go cheek to cheek with your fists. Ways to become faster though, you can either run during your spare time, stretch a lot and work your legs, worm on your running mechanics. look at barry bonds, he used to steal tons of bases and hit tons of homeruns and hes not a small little guy like ichiro.

[dForce]

Ok ok...been a long time since I have been on the computer since I am playing for my AAU team. We are doing good...I am doing good but I am not giving enough speed to my team that I should be giving. Lately I have been suffering from a slight groin injury and about a month ago I got over a pulled hammy. At my last game my mom noticed that I inherited my dads bow leg while I run. instead of staying straight my legs go out slightly...not a lot but enough to slow me down. Now when I walk I am fine but when I run it just seems to do that..but I know that I can fix it. Does anyone have any suggestions that would help me? Like how should my head be and where my legs should be going when I am running. Anything will help.
Thanks

Your groin and hamstring must heal first, they are slowing down more then being bow leg. They are two of the most important muscles for running or sprinting. Bow leg, unless severe will not hurt you.

Simple sprinting exercises that will help you are: form sprinting, speed walk and high knee lifts. All these exercises should be done on a straight line for no more than 40 meters.

Warm up first, light jog with sweats on, then stretch and no bouncing during the stretching. Start with Highs knees exercise first 10 reps, then 10 reps of speed walking and finally 10 reps of form sprinting.

The arm pump is very important for sprinting, in all of the exercise the arms should go from hip to ear, your legs will not go any faster than your arms will drive them, and if they do then you will be out of synch and balance and probably stumble or fall or both. Keep the elbows tuck, this mean closes to you body.

Note: there is a differents between sprint and running, if you trying to obtain speed, you must run on the ball-toe part of you feet only and not the heel.

[Dustin07]

considering base running is short distance, is it better to have an opened up long length sprint, or shorter running strides?

[YankeesCatcher]

I have this problem too, even with no injury i stink, I have problems reaching 1st in under 3 minutes.....

[cmelendez3333]

I'll help

Don't worry about your running you will improve even if you have injury's. Practice running wherever you go no matter what. Good luck

[bbjunkie]

considering base running is short distance, is it better to have an opened up long length sprint, or shorter running strides?

Short strides, quick turnover.

[CanadianKid]

do wind sprints and short distance running. try to avoid from having your arms swing out in different directions, be as aerodynamic as possible. You'll be much quicker.

[Jesse]

Find someone else about your size, go to the bottom of a steep hill, and take turns carrying each other up the hill piggyback (at a full sprint of course) until one of you pukes. Wait, wrong sport.

Actually running some hills (without the rider) might help. It'll definitely strengthen your legs and give you more explosive power. Just make sure your injuries are healed first, and you properly warm up beforehand.

Or, you could use a harness to hook yourself up to a car or small SUV and pull it around the block. For an added dimension, have the person steering tap the brake every once in a while. That'll either get your legs in shape or kill you.

[CanadianKid]

Find someone else about your size, go to the bottom of a steep hill, and take turns carrying each other up the hill piggyback (at a full sprint of course) until one of you pukes. Wait, wrong sport.

Actually running some hills (without the rider) might help. It'll definitely strengthen your legs and give you more explosive power. Just make sure your injuries are healed first, and you properly warm up beforehand.

Or, you could use a harness to hook yourself up to a car or small SUV and pull it around the block. For an added dimension, have the person steering tap the brake every once in a while. That'll either get your legs in shape or kill you.

Ya hills are really good to strengthen your legs, if your ever been to Toronto and ever seen Christie Pits (name speaks for itself, a pit on Christie St that has baseball diamonds, parks, pool, bball courts etc) that is where my team practices and part of our practice is running up the hill.

If your ever in Toronto its a place you should visit.

[5LilPlayers]

Working on sprints as well as "long distance" running will help. Sprints for getting faster in a short period of time, the long distance running will help with stamina. Running/sprinting up a hill is better, as it will help with both speed and stamina at the same time.

All advice is good, but I'd also recommend investing in one of the parachutes now available. They come in various "weights"...smaller ones create less drag (wind resistence), working your way up to larger ones, that produce more drag. There are various models/brands out now, each at various level, but all are pretty much the same. Look for cheaper brands if money is an issue or hit the garage sales/sports re-sale shops in your area. You don't need "fancy"...if you know someone who can sew, you can usually get bandanas relatively inexpensive, and they also come in various sizes. Before there were the "professional" model parachutes when I was younger, we'd have our moms sew cords to the bandanas...those who could run used them anyway, those who couldn't "run fast enough" used them more often...and they helped all of us. Thread a thick needle with as thick of cording as you can find (that will still go through the needle's eye), one cord from each corner, tetherthe four corner cords to a central cord that goes around your waist. For added resistence, after working your way up through the sizes, you can use up to 3 parachutes (store-bought or hand-made) at a time.

And of course, as others have said, be sure to stretch first (15 to 30 minutes) and make sure your injuries are completely healed before you start working on any of the advice offered. You don't want to hurt yourself worse or re-injure an already pulled/strained muscle and take yourself out of the season.

[Ohioteamz]

And of course, as others have said, be sure to stretch first (15 to 30 minutes) and make sure your injuries are completely healed before you start working on any of the advice offered. You don't want to hurt yourself worse or re-injure an already pulled/strained muscle and take yourself out of the season.

I might be confused but are you recommending stretching before running? I was under the impression one stretches after running. At least it is said to get muscles really warm before stretching and some are saying not stretch at all before games, but like many things there doesn't seem to be a consensus either way.

[Edgartohof]

It is supposed to go something like this:

1.) Warmup
2.) Stretch
3.) Exercise
4.) Warmdown
5.) Stretch

That means, beforehand, you should start out with a light/med. jog, to warm up the muscles - you don't want to stretch a cold muscle, as that can do as much if not more harm than not stretching at all. Then you should stretch (steady stretches - feel the pull, but not pain, and don't "bounce"). Once you are stretched, you should do whatever excercise or activity you are doing. When you are done, you should follow that up with another light/med. jog, and then end with another round of stretching (following the proper procedures for that as well.

[5LilPlayers]

Both. Start by slowly stretching. I'm not talking about doing "pancakes" (where your seated with legs are apart and you're trying to flatten your stomach against the floor/ground)...gentle stretches...not getting stomach on floor/ground, but to the point where you can JUST feel the strecth working. Stand and bend over, trying to touch your fingertips to the ground, again, until you can just feel it. Etc.

Then warm up by jogging slowly...a few laps around the diamond.

Do your exercises/drills...general practice with the team.

Then cool down by jogging slowly for a few more laps around the diamond.

You can call it quits then or you can end by stretching gently again.

I've used this method for as long as I've played (with stretching at the end) and never had a muscle injury yet.

Whichever method you use, though...be sure not to take any shortcuts...don't "rush through" your warm-ups/stretches, in the beginning or at the end.