Run Analysis and Personal Training Session

Running is much more than using your legs and feet to go the distance.  I have learned that it is also about utilizing your energy where you need it most.  For example, I never thought about how much energy I used when I was swinging my arms for 26.2 miles while running the Chicago Marathon.  By building strength in other areas of the body, like arms, shoulders and stomach will benefit a runner.

I just completed my Personal Training Session with Coach Kennihan, a Certified Personal Trainer and Running Coach at the Elite Fitness & Gym in Western Springs. The session included a full Run Analysis which entails running on the treadmill for about 5 minutes while Meghan(Coach Kennihan) observes to note any form flaws in order to provide detailed drills and exercises to address areas that need correction or improvement.

Last year in preparation for my first marathon I found a personal trainer to help me setup a weight training program to supplement my marathon training program. I had found a personal trainer associated with the Oak Lawn Park District that had experience running long distances. This weight program served me well for my first marathon.

After running the Chicago Marathon last year, I remember clearly what areas needed improvement such as my quads and so this year for my second marathon I wanted to enhance my marathon training weight program as well as have a Run Analysis done to address any weaknesses in my running form. When browsing through all of the handouts and flyers in the goody bag from the Bunny Rock 5K, I stumbled across a familiar name Meghan Kennihan. Meghan is a race director for the Waterfall Glen Xtreme 10 race that I ran last year. After signing up for the Waterfall Glen Xtreme 10 last year, runners received emails from Meghan about the upcoming race, that included "Top 10 Reasons to Run this Race" and "Top 10 Unacceptable Excuses" that were so absolutely hilarious that Meghan's Top 10 list always come to mind when hearing about the Waterfall Glen Xtreme 10. In the goody bag was a flyer for Meghan Kennihan a Certified Personal Trainer.

I immediately checked out her web page and was impressed by her credentials and certificates as a Personal Trainer. And in addition to that she is an accomplished runner.

My Personal Training Session with Meghan started off by me running on the treadmill for the Run Analysis. Her Run Analysis included six areas: Posture(Chest, Pelvis Alignment, lean), Foot Strike(Hip positioning, contact point),    Arms & Shoulders(Arm swing, elbow positioning), Foot Landing(Supination, foot strike and push off), Turnover(stride rate or cadence) and Body(Vertical oscillation and Swaying).

Wow, who knew that running was so complicated! One would thing you just lace em up and go run. But once you start striving for longer distances and a faster pace, besides conditioning, form and efficiency can play a key role in improving your overall performance. The other important factor is that better form can help you avoid injury. To this point, I have been very fortunate and have only had minor injuries such as shin splints and sprained ankles(I am not including those skinned knees from falling on the trails!).

As part of the Run Analysis, some of the areas that Meghan identified were my arm swing, my foot strike position and my zig-zag posture. The bottom line is that I need to keep my arms motion to forward and back with little or no side motion, my hip movement should be reserved for the dance floor(must be from all those Ball Room Dancing lessons) and my footstrike needs to be better positioned to spring forward.

Identifying the areas that need improvement is only a portion of the solution. Once the areas are identified, Meghan recommended and demonstrated specific drill and exercises for me to implement in my marathon training. After she demonstrated each drill/exercise, it was my turn to do the same. Maybe I should have taken a class on coordination first... After some good coaching I was able to perform reps for each of the recommended drills/exercises.



I have already seen/felt improvement in my form and stride just by correcting my arm swing. For any runner looking to improve their form and performance and reduce the potential for injuries, I would recommend a Run Analysis and Personal Training Session with Coach Kennihan. So for now, I am on my way. Those Kenyans better look out now!

Great Prizes for Donations Received thru May 5, 2012

The Palos Area Chamber Expo and Health Fair is this Saturday, May 5th. The Palos Area Chamber Expo and Health Fair is a free community event, and it will be held at the Moraine Valley Church at 6300 West 127th Street in Palos Heights, IL. Hours for the fair are from 9:00 a.m.-2:00 p.m.
Thanks to the following businesses, the Neurofibromatosis table has got some great raffle prizes!

Running for Kicks – Palos Heights, IL
$50 Gift Certificate

New Day Spa Salon – Oak Lawn, IL

Gift Certificate for a Sports Massage with Liz

Coach Kennihan Personal Trainer & Run Coach

30 min. Run Specific Strength Training Session

You’re probably wondering, “Wow! Those are some great prizes. How can I get in on this?” and the answer is quite simple. We will be selling raffle tickets for $1 at the Neurofibromatosis table at the Palos Area Chamber Expo and Health Fair on Saturday May 5th or you can donate through the following link to be entered into the drawing:

www.firstgiving.com/fundraiser/michaelblaha/nf-midwest-run4nf

All donations collected at the Palos Area Chamber Expo and Health Fair and thru www.firstgiving.com/fundraiser/michaelblaha/nf-midwest-run4nf will benefit Neurofibromatosis Midwest, a 501 (c)3 non-profit, which supports families affected by Neurofibromatosis. Neurofibromatosis is a genetic disorder that affects more than 2 million people. Donations to Neurofibromatosis are tax deductable to the amount allowable by law. Don’t miss out on this great opportunity to win some great prizes!

If you are wondering how I became involved with Neurofibromatosis, earlier this year, I made the decision to run the Chicago Marathon. This will be my second Chicago Marathon, but for me this will be different than last year. I was reading about the many charities that can benefit from my running. There are many to choose from. Then my wife sent me the NF Midwest newsletter which had an article that NF Midwest was looking for runners to run the Chicago Marathon to raise awareness for Neurofibromatosis. NF does not have a big name spokesperson or a big budget. And I know someone with Neurofibromatosis. This year I am running the Chicago Marathon for John who is a former student of mine who has had Neurofibromatosis since birth. His success and determination in overcoming everyday challenges have inspired me.  As I run, I think of many things and lately, every step I am focused on achieving a new goal to raise awareness for Neurofibromatosis.

Thank you in advance for your support and generosity. Together our efforts will make a difference to someone who has Neurofibromatosis.

Palos Area Chamber Expo and Health Fair

Stop by and see us at the Palos Area Chamber Expo and Health Fair on Saturday, May 5, 2012!  This free community event will be held at the Moraine Valley Church at 6300 West 127^th Street in Palos Heights, IL.  Hours for the fair are from 9:00 a.m.-2:00 p.m.  The Palos Area Chamber Expo and Health Fair will feature fitness experts, injury prevention advice, health screenings and more.  Kids are welcome to come and enjoy the magician that will be wandering thru the fair.  The fair is open to the public and is the packet pickup for runners of the First Midwest Bank Southwest Half Marathon.  We will be there raising awareness for Neurofibromatosis.  Look for us; we will be at table 48.  We will also be collection donations for Neurofibromatosis and all monetary donations received before midnight on May 5^th, 2012 will be entered into a drawing to win one of three great prizes!  They are:

Running for Kicks – Palos Heights, IL

$50 Gift Certificate

New Day Spa Salon – Oak Lawn, IL

Gift Certificate for a Sports Massage

Coach Kennihan Personal Trainer & Run Coach

30 min. Run Specific Strength Training Session

 On Sunday, May 6^th, I will be running the First Midwest Bank Southwest Half Marathon as part of my 2012Run12 campaign to raise awareness for Neurofibromatosis.  It is my 5^th half marathon this year! I feel fortunate that I can run and there are many people in this world that are unable to run because of physical limitations like Neurofibromatosis.  I used to be unaware of the genetic disorder until about a year ago.  I found out that a former student of mine has had Neurofibromatosis since birth.  He has overcome many of life’s challenges that are often taken for granted.  He is my inspiration.

All donations collected at the Palos Area Chamber Expo and Health Fair and thru www.firstgiving.com/fundraiser/michaelblaha/nf-midwest-run4nf will benefit Neurofibromatosis Midwest, a 501 (c)3 non-profit, which supports families affected by Neurofibromatosis.  Donations are tax deductable to the amount allowable by law. 

The Palos Area Chamber Expo and Health Fair is going to be a great event.  We are looking forward to seeing you there!

I would like to thank Neurofibromatosis Midwest for their constant support and guidance, Running for Kicks, New Day Spa Salon and Coach Kennihan for their generous donations and John and his family for inspiring me.