Running

Let's take a look at running on the reformer. Typically, at the very, very end of the session or the workout, extremely important. It's a cool down. It's meant to leave us with some buoyancy and some zest in our step, if you will. But something to be mindful of when you get down to get moving is that the pelvis doesn't shift. So on the side of our leg bones and pelvis, we've got this bone called the greater trochanter.

When you start to do running, you'll see in a moment what we're wanting to feel is stable and pulled together and not shifting side to side. Okay? So as we come onto the reformer, we threw three red springs or even three and a half just like what we did with walking and footwork at the beginning. We come on down. Get yourself centered. Now this time we're in parallel, you can come all the way together feet or even a little bit of space, which I'll show. We're lined up in the parallel.

Extend the carriage out. Now feel free to look to make sure you're completely parallel. And let's just practice that with your hands on those bumbie bones on the side of your pelvis. With two legs that are straight, it's easy relatively to keep yourself centered and organized. But as you slowly lower one heel with a straight leg, sometimes we'll see and you'll feel your pelvis shift shift shift.

We're looking to keep engagement in the back muscles of the pelvis underneath the base of the pelvis. And that usually keeps things pretty tidy. The other thing is the back of the knee that we don't just slam the back of that knee down or hyperextend it. You lower your heel with control of the muscles in the calf and the hamstrings. That's to support the knee. So actually, it's a simple exercise, but a lot of elements to consider.

So the opposite heel goes down straight leg. See how together the hips are. There's engagement at the base of the pelvis, and then we come back up. So one leg bends were in parallel, knee tracks to the ceiling, other heel under. We rise back up. One knee bends tracking straight to the ceiling.

Other heel goes under. We rise up. But running is meant to go quicker. And down and up and down and up down and up more reciprocal, even a little more flow from ankle to ankle. Feel free to hold your hands on your pelvis. If you don't need to hold your hands by your side, generally, 20 of these quick changes, eight more, seven six five controlling your ankles, your knees, and your pelvis, three two, one, rise, bending both knees. You can give yourself a little hug before you step off the reformer.

Running has prepared you for the rest of your day. That's the running on the reformer.