To initiate any change in your body or life, first cultivate awareness by noticing what is going on, as the beginning of change is awareness and allows you to identify areas for improvement.
Ensure your head is properly stacked over your spine, as it is heavy and the body’s sensory headquarters; an incorrect head position (e.g., forward head) can limit movement, cause muscles to work harder, and negatively impact overall coordination.
View movement as a ‘job share’ where you should recruit as much of your entire body as possible to move well, rather than relying on only a few parts, to improve efficiency and reduce strain.
When experiencing pain during movement (e.g., running), view it as an opportunity to discover and address the underlying root cause of the imbalance in your body, rather than blaming the activity itself.
Understand that the area where you feel pain or discomfort is not necessarily the root cause of the problem; the issue may originate elsewhere in your body.
If you experience pain while running, the solution isn’t to stop running entirely, but to learn to run without being ‘mean’ to your body by addressing inefficient movement patterns.
Instead of pushing through pain, interpret it as your body asking for a change in movement; pause, walk, rearrange your body, and use a ‘go-to movement’ or ‘puncture kit’ stimulus to alleviate the issue before continuing.
To change old movement habits, you must first understand why you move that way, then introduce specific movement stimuli to ‘shine a light’ on ‘dark spaces’ and retrain your body, allowing you to take control of your problem.
By learning about your body and how it moves, you gain control to make challenging physical situations (like endurance events or fatigue) as easy as possible, preventing you from inadvertently making things harder.
Before running, warm up with a brisk walk for at least 7-15 minutes (rule of thumb: 10 minutes) to divert blood flow from non-vital organs to your working muscles, which is the most effective way to limit injury risk and enhance enjoyment.
When preparing for a physical event, it is always better to be slightly under-trained than even minimally over-trained, as starting fatigued can lead to poorer performance and increased injury risk.
Recognize that intense physical sessions require a minimum of 48 hours for muscle fiber recovery, and for some individuals, it can take up to a week, so plan training schedules to allow sufficient rest.
Avoid carrying items like phones, water bottles, or sticks on only one side of your body while walking or running, as this asymmetry can significantly alter your movement patterns and efficiency.
If you must carry items during movement, either carry them symmetrically (e.g., two bottles) or, preferably, secure them tightly in a pocket (like on the upper thigh) or a bum bag to minimize their impact on your movement patterns.
Experiment with different phone placements (e.g., in a tight upper thigh pocket vs. holding it or on an arm band) during walks or runs, and actively notice how each position affects your body’s movement and feel, to build awareness of its impact.
Be aware that repetitive actions, like holding a phone or frequently checking a wrist watch, can create imprinted motor programs that lead to persistent inefficient postures (e.g., a cocked-out elbow) even when the item isn’t present; notice these habits to correct them.
Regularly notice where your head is sitting when you’re moving (is it stacked over your neck and ribs or in front of your body?) and how you are using your arms when you walk, as this awareness is crucial for changing movement patterns.
Stand in front of a mirror and observe if one shoulder is higher than the other while standing, marching, and trotting on the spot, as persistent asymmetry can indicate inefficient movement patterns and excess work for certain body parts.
If you notice shoulder asymmetry, reach each arm above your head and compare the quality and ease of motion, not just the range, as the restricted side may indicate the actual problem, regardless of which shoulder is higher.
To find your optimal head position, gently ‘wibbly wobbly’ your head until it feels most balanced and effortless on top of your spine, as this can instantly increase your range of motion and improve overall body movement.
When assessing your movement (e.g., in a mirror), be aware that you often only ‘see what you know’; seek external feedback or guidance to truly see and understand your movement patterns, as this new awareness is irreversible.
Recognize that past injuries, surgeries, or traumas (like childhood appendicitis) can profoundly influence current movement patterns and body shapes; these ‘scores’ need to be addressed to prevent recurring issues and improve long-term movement health.
Don’t let fear of judgment or perceived clumsiness prevent you from starting to move or run; simply ‘give it a go’ and focus on your own effort rather than how you look compared to others.
Approach running and movement with a sense of joy and a smile, as this positive attitude not only enhances your own experience but also serves as an inspiration for others to get off the couch and start moving.
View challenging experiences and perceived ‘failures’ as opportunities for continuous self-growth and learning about yourself, rather than resisting them, as they reveal areas where you can still improve.