Feel Better, Live More with Dr Rangan Chatterjee

Episode: BITESIZE | 3 Simple Tips For Pain-Free Running (and Walking!) | Helen Hall #568
Release Date: June 26, 2025
Guest: Helen Hall, Movement Coach

Introduction

In this episode of Feel Better, Live More, host Dr. Rangan Chatterjee welcomes movement coach Helen Hall to discuss strategies for running and walking without pain. Drawing from her extensive experience working with both elite athletes and everyday individuals, Helen shares actionable insights on improving movement efficiency, preventing injuries, and enhancing overall enjoyment of physical activity.

1. Debunking Running Myths and Understanding Pain

Helen begins by addressing the common misconception that running inherently leads to injuries, such as knee pain after a short duration. She emphasizes that "running isn't necessarily bad for your knees", but rather, pain may arise from underlying issues like structural imbalances or poor biomechanics.

• Quote (00:00):
  Helen Hall: "I think there's this misconception that when I run I get injured. Let's say after 20 minutes I get knee pain. So therefore running is not for me or running is bad for my knees."

2. The Importance of Proper Movement and Biomechanics

Helen elaborates on the significance of foundational movement patterns, highlighting that inefficient walking can lead to pain and injury during running. She explains how unnoticed issues during walking can magnify once running's intensity is introduced.

• Quote (03:09):
  Helen Hall: "There are so many of them, they're not walking efficiently. They didn't even know how to put one foot in front of the other efficiently because they don't know how they're walking."

3. Head Posture: The Foundation of Efficient Movement

A critical point Helen discusses is the role of head posture in movement efficiency. She asserts that an improper head position can lead to a cascade of muscular and joint restrictions, hampering overall movement.

• Quote (05:40):
  Helen Hall: "If Your head isn't on right. Nothing great is going to happen if you don't know where your head is. Nothing great is going to happen because it is heavy and it is sensory headquarters."

Dr. Chatterjee demonstrates this by showing how forward head posture limits neck rotation, emphasizing the physical constraints it imposes.

• Quote (07:30):
  Helen Hall: "A head that isn't on its perch is being hung onto by a whole swathe of soft tissue, which limits the joint rotations, which limits your movement."

4. Real-Life Transformations Through Improved Posture

Helen shares inspiring stories of clients who overcame severe running-related injuries by addressing head posture. One notable example is a young footballer who, after multiple surgeries and being unable to run, regained his ability to run pain-free within two weeks simply by correcting his head position.

• Quote (07:50):
  Helen Hall: "I said, did your team physios help you with your head position? Oh, no... It was my wife... within two weeks he was running."

Dr. Chatterjee reflects on his personal growth in movement awareness, noting enhanced joy and efficiency in his daily activities as a result.

5. The Impact of Carrying Phones and Asymmetrical Loads

The conversation shifts to everyday habits that can disrupt movement efficiency, such as carrying phones while running or walking. Helen explains how holding a phone in one hand creates asymmetrical loading, leading to imbalanced movement patterns and potential injuries.

• Quote (13:36):
  Helen Hall: "Anything asymmetrical, anything on one side of the body... it will affect your movement patterns because everything is connected."

She advises using tools like pockets or waist belts to distribute weight more evenly, minimizing the strain on one side of the body.

• Quote (15:06):
  Helen Hall: "Use a bum bag... pitchers now with pockets for phones... up your thigh has minimal effects because the upper thigh is close to the core."

6. Practical Tips for Pain-Free Movement

Helen provides listeners with actionable steps to enhance their running and walking experiences:

• Start with a Warm-Up:
  Helen Hall: "Walk briskly for about 10 minutes before running to divert blood to working muscles."

• Optimize Head Position:
  Regularly check and adjust head posture to ensure it's aligned over the spine, reducing muscular strain.

• Minimize Asymmetrical Loads:
  Experiment with different ways to carry phones or essentials, such as using pockets or waist belts, to maintain symmetrical movement.

• Enhance Movement Awareness:
  Pay attention to how your body feels during movement. Increased awareness can lead to more efficient and enjoyable exercise experiences.

7. The Broader Benefits of Efficient Movement

Beyond preventing injuries, improving movement efficiency has far-reaching benefits, including enhanced breathing, better digestion, and overall improved bodily functions. Helen emphasizes that "movement is life", serving as a foundation for a healthier and more fulfilling life.

• Quote (09:57):
  Helen Hall: "Movement is life. This is how we stay alive for longer and feel better and live more."

Conclusion

This episode underscores the profound impact that mindful movement and proper biomechanics can have on physical health and overall quality of life. By addressing foundational aspects like head posture and minimizing asymmetrical loads, listeners can transform their running and walking routines, paving the way for a pain-free and more enjoyable active lifestyle.

Key Takeaways:

• Awareness is Crucial: Understanding and observing one's movement patterns is the first step towards improvement.
• Foundation Matters: Proper head posture and balanced biomechanics are essential for efficient movement.
• Everyday Habits Count: Simple changes, such as how you carry your phone, can significantly influence your movement efficiency and injury risk.
• Holistic Benefits: Efficient movement enhances not just physical performance but also contributes to overall bodily health and well-being.

Empower Yourself:
As Helen aptly puts it, "Things can change. Otherwise, there's nothing to talk about." Embrace these insights to not only run and walk better but to live a healthier, more vibrant life.