I thought I would talk about the elements of good running technique.
At our Orleans physiotherapy location one of our physiotherapists provides one on one consultation on a track to help improve your running technique which are as follows to be brief.
Upright posture and a slight forward lean
Leaning forward places a runner’s center of mass on the front part of the foot, which avoids landing on the heel and facilitates the use of the spring mechanism of the foot. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use his/her core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders.
Stride rate and types
Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride.
During running, the speed at which the runner moves may be calculated by multiplying the cadence (steps per second) by the stride length. Running is often measured in terms of pace in minutes per mile or kilometer. Fast stride rates coincide with the rate one pumps their arms. The faster one’s arms move up and down, parallel with the body, the faster the rate of stride. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary.
- ^ Hall, C., Figueroa, A, Fernhall, B & Kanaley, J.A. (2004) Energy expenditure of walking and running: Comparison with prediction equations. Medicine & Science in Sport & Exercise, 36 (12), 2128–2134. Abstract
- ^ Bramble, D., Lieberman, D. (2004) Endurance running and the evolution of Homo. Nature, 432, 345–352. Abstract
- ^ Biomechanics of distance running. Chapter 6. Muscle Activity in Running. The Extensor Paradox Experiment. I. McClay, M. Lake, R. Cavanagh 1990
- ^ Hoffman, K. (1971). “Stature, leg length and stride frequency”. Track Technique 46: 1463–69.
- ^ Rompottie, K. (1972). “A study of stride length in running”. International Track and Field: 249–56.
- ^ Pacing chart for running