Ellen Slater

Anatomy of a Running Evaluation + the OhioHealth Runner’s Clinic

in Fitness on

Last week, I went to the OhioHealth Runner’s Clinic for a thorough running assessment. I told you already that it was very informative, but now I want to explain why – and why you should consider a running evaluation of your own. Why did I make the appointment at all? Well, my joints sometimes act up when I run, and that has made me a cautious runner. I would always rather be safe than sorry injured, and this evaluation helped me learn a little more about how to be safe.

Sure, my connective tissue disorder is pretty rare and makes it especially important that I’m careful of how I treat my body, but I think any runner or exerciser can benefit from learning about their own bodies to better protect them against the stress of exercise. Because while it’s good for you, it is stressful.

So what all does a running evaluation entail? Glad you asked!

What's a #running evaluation? @EllenSlater shares her experience with @OhioHealth! #fitfluential #runchat Share on X

Medical history + goal talk

The evaluators started with a baseline of what I know about myself. I have Ehlers-Danlos, and fortunately and surprisingly, the doctors I met were familiar with it. If you have any injuries or injury history, those are good things to consider, too. If it can affect your life or your exercise, it can help inform your testers.

We also talked about my goals. I’ve never trained for anything, really. I just run because it’s fun. However, I am officially signed up to run a half marathon (Disney in February!), and I wanted them to help me figure out how I can run safely for my body in the volume I will need to train.

half confirmationWe talked a bit about increasing mileage and running slowly. I hate running slowly, but the doctor suggested I do more long(ish), slow runs than faster ones and/or speed work until I feel like my body is really ready to be pushed. Since my hips and knees are my problem areas, those will help me know when I can push harder.

For context, there was a couple at the clinic who want to lose weight and just ran a 5K for the first time. They wanted to learn how they could safely run farther and faster. There was also a guy there who had run a few marathons and was looking to learn how to become a stronger runner and qualify for Boston. See, anyone can benefit!

Strength and flexibility testing

A physical therapist asked whether I noticed any weaknesses or had any concerns. As I said above, my biggest problem areas are my hips and knees, so she took that into account as she took me through a series of core, hip, and leg strength tests. Basically, she tested my strength in areas that could affect my running form. My right hip is weaker than my left, but both are pretty strong, and my core is extra strong.

She also gave me some flexibility and balance tests. I’m mostly flexible and I have excellent balance, but I also have the tightest hamstrings on the planet. I could probably have told you that beforehand, but now I have tests to back it up.

While I underwent some more tests, the physical therapist put together a series of about 10 exercises to help work on my areas of weakness and to further develop my strength. Oh, and she gave me a simple hamstring stretch that hopefully loosens those up a little. The exercises are simple, but they fatigue a lot of important running muscles, so I do them after running or in the evenings.

Foot strike test

I paced back and forth three times, ensuring that my right and left foot struck the center of a sensor on the ground three times each. Afterward, one of the physical therapists showed me what the weight distribution was in each of my feet.

Ideally, the most weight will be in the heels, and the path of the weight will travel along the outer edge of the arch a bit before curving back inward. Mine are fairly normal, not perfect.

There’s not much you can do to change the way your feet work. This test helps determine what sort of shoes you might want to wear to help correct any natural inefficiencies that your body might make up for elsewhere. I over-pronate, so I should get a shoe that promotes foot stability.

Walking and running analysis

This is where you can see those natural inefficiencies. First, I walked on a treadmill at a comfortably fast pace with bare feet for a couple of minutes while my feet and ankles were videoed. Then, I put on my current running shoes and ran for about 5 minutes while being videoed from both the side and the back.

Afterward, I got to watch my bare feet with one of the physical therapists and examine their weirdness. We talked about the things that I should want my shoes to do to prevent some of the flattening and odd weight distribution that’s evident up close.

And after that? I watched myself run. It’s a strange feeling, and you sort of get a time turner complex because you’re in two places at once. This is (not the only reason) why I’m not on TV. Anyway, then you can analyze your form with a physical therapist and talk about areas for improvement.

Apologies for the dark pictures of pictures, but the videos I got are very incompatible with Apple products, so this is about as good as the visuals get.

OhioHealth Runner's Clinic Analysis 2

In general, I learned that my form is good. However, she concluded that since I have pretty strong hips, my loose joints will probably always make my hips tilt a little forward when I run. This means it’s extra important for me to keep up my hip and core strength so they don’t tilt forward even more. My arms bend and pump a little more than normal, which she attributed to the fact that all my joints move a little more than normal. My calves are a little tight, which causes my heels to leave the ground early. A combination of tight hips and tight hamstrings also means my legs don’t extend very far back, so my cadence is a little bit fast because my stride is a tiny bit short.

The takeaway: if I strengthen my hips and stretch my hamstrings and calves, I can be a more efficient runner.

Nutrition consult

The sports dietitian asked me what I wanted to focus on, so I came up with two things: how to fuel around training (because I currently have no strategy) and making sure I eat enough in general.

I generally work out first thing in the morning, and I usually do so on an empty stomach. If I’m really hungry, I’ll eat a few dates or dried figs and sip water, but that’s it. The dietitian told me to make sure I get some carbs and water before runs, especially as they get longer. She gave me a few ideas to try for mid-long run fueling, too (dried fruit, gels, gummies, etc.). Oh, and I should actually drink on runs. I typically just guzzle water afterward.

And then there’s post-run. I usually just drink some water, eat some dates if I’m starving, and then hop in the shower. I then grab breakfast an hour or two afterward. Apparently, that’s no bueno. I should take in a pretty good serving of carbs and protein right after I get back and then have real breakfast a bit later. Honestly, I’m easing into that because I’m so not hungry immediately after I run. I’ve been drinking tart cherry juice and lots of water and eating a few Larabar bites right when I come home. Then, I’ll have a protein smoothie bowl and/or eggs for breakfast a bit later.

eggs

As for eating enough, based on my calculated (but not tested) RMR, I do eat enough. However, for someone who’s so thin to begin with, we agreed that I should eat more. Guys, I’m eating all the time… and my mileage is currently maybe half of what it will be closer to race day. I’ve also been testing occasional non-Paleo things as I crave them to see how I react. Sometimes, it works. Sometimes, it doesn’t. It’s unpredictable. Basically, I’m starting to think that Paleo isn’t the solution to all my problems. I’m still mostly eating that way, though.

Summing Up

I’m sure there are similar concepts to this one all over the place, but if you are in the central Ohio area (or you want to come visit me 🙂 ), I can’t say enough good things about the OhioHealth Runner’s Clinic. The doctors on the consult team were so friendly, knowledgeable, and genuinely encouraging toward all the runners that were in the clinic that day. They so clearly wanted to make running accessible to everyone, and I think that’s pretty cool.

Want to be a better runner? Try a #running evaluation! #fitfluential #runchat Share on X

Your turn:

Have you ever had a running analysis?

What’s your favorite way to refuel after a workout?

This isn’t sponsored at all! I just had a really great experience at the OhioHealth Runner’s Clinic and love running, and I wanted to share with you.

Linking up with Susie, Rachel, Lora, and Debbie for Running Coaches’ Corner and Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday.

About EllenSlater

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Comments

  1. Happy Fit Mama says

    I’ve had 2 running analysis and they were both so important on giving feedback of what looks good and what needs to be worked on asap. My hips needed work and will always need work but at least I saw a huge improvement from the first to the second.

  2. Susie Suzlyfe says

    I would LOVE to have this done. LOVE LOVE LOVE to have it done! I feel like there is so much that I could learn. Thank you for sharing your experience, and sign me up!

    • EllenSlater says

      It is interesting! I actually thought I’d look way sillier running than I do, so I guess that’s good to know 😉

  4. Claire @ My Pink & Green Life says

    This is super interesting! I’ve never had a running analysis before, but it sounds like they gave you SO much useful information, especially the nutrition tips for running (because I’d have no idea how to fuel for long runs, either). For refueling after a workout, I like smoothies in the summer (but substantial ones with protein powder/Greek yogurt/avocado/nut butter) and bars or an egg scramble in the winter!

    • EllenSlater says

      I’ve been doing lots of smoothies/smoothie bowls this summer, too! I’m all about eggs, but it’s too hot for me to wanna cook in the mornings right now 😛

  5. Janelle @ Run With No Regrets says

    That looks like an amazing analysis that I would love to go through, especially for the video! I wish I had strong hips like you, it’s definitely a major area of weakness for me that I need to continue to work on.

    • EllenSlater says

      I think a lot of us will be working on our hips forever! It’s good that we know we need to, though 🙂

    • EllenSlater says

      I like the “long”, I’m just competitive and like to feel speedy. But I do remember you writing a post on “slow” runners that still totally resonates with me!

    • EllenSlater says

      The Disney race totally excited me! I was going to put it off until after graduation, since the timing is a little crazy, but the theme is Beauty and the Beast and Belle is my favorite… so I decided to go for it 😀

  10. Morgan @ Managing Mommyhood says

    This sounds like such a cool experience! Running is what got me out of being overweight and inactive, but then something (no idea what) happened to my knee and it just constantly gives me issues. I really need to see someone about it but I mean. I also haven’t gotten my hair cut in 6 years, so I’m kind of bad at finishing tasks for my self. hhahaha

    • EllenSlater says

      LOL I understand putting it off. And, I mean, it’s not like you have anything else going on 😉 You don’t have two little ones or anything. (That said, I hope you find an hour to go get your hair cut or get a massage or take a nap soon because you’re fabulous and should take care of you!)

  11. Sarah says

    This is wayy cool! Call it the medical nerd in me, but I love learning about how the body works and how we can fuel ourselves to perform as optimally as possible. I would like to get a running assessment done some day.

  12. Rachel says

    I had an evaluation done not too long ago but it was nowhere near as in depth as yours. Sounds like a fantastic resource!

  13. Grandma says

    That thorough analysis is super exciting–and so helpful. I am so happy you have done (and are doing) all this before your big undertaking.
    No comments at all about my running techniques–supposed to be a funny.

  16. Beauty in Christ (@Emily11949309) says

    That’s great that you were able to get such good advice from people who were able to watch your form, ask you questions, and help you formulate a plan. I’ve never had a running analysis, but I imagine it would be a good thing for any runner? I wish I was as flexible as you. I’m SUPER inflexible, and pretty much every muscle in my body always needs to be stretched more. It looks like you stand up really nice and straight while running. I always have a bit of the ‘hunched shoulders’ going on. Maybe it’s because of computer, but I think some of it is genetic.

    • EllenSlater says

      I’d definitely say something like this would be good for any runner! Thanks, Emily. I definitely have to focus a little to keep good posture, but apparently it’s working. That said, when I’m sitting at the computer, I’m alllll kinds of hunched over. Like everything else, it’s a work in progress – and probably always will be 🙂

  18. My Healthyish Life says

    I’m so glad you had this done! I would love to do an in-person evaluation (I did one via online submission) but I think discussing topics back and forth and having a hands-on/up-close session would be beneficial. So excited for you to run Disney 🙂

    • EllenSlater says

      Yes! Establishing the relationship is great – I’m going back to one of the docs to have him look at my silly hip tomorrow. And I’m so excited, too! 😀

  19. Kerri says

    I would love to get this done! I think it would help any runner to stream line their training a bit!! For me personally I don’t rush to refuel right away- about an hour after my runs in ready for a healthy meal! I also found that training fasted at times really helps with getting your body to push when it’s low on energy (just what has worked for me ?).

    • EllenSlater says

      I’m glad to know that works for you! I reeeeally don’t like eating right after I run (total lack of appetite, honestly), but I usually force myself. Now I feel a little better experimenting! Thanks for sharing, Kerri 🙂

  23. Jack says

    You’re too careful at your age, but I think it’s necessary when you think seriously about running. Safety first, everywhere and everytime. Like your post!