🎓 📝 LAB REPORT-365 📝 🎓
#63 Running: One of the most misunderstood skills in human movement.
Part Three: Executing Mechanics
Leading on from the first two parts of running mechanics we now need to look at how to use the laws of nature to have the most efficient and beneficial running technique.
The four key areas here are:
Translation / forward lean
Hamstring / pulling mechanics
Landing / foot strike
Transitioning from one leg to the other
1: Translation / forward lean, always maintaining running posture (see part two) we shift or lean our center of mass forward (this comes from ankle only) until we “fall”. This will create forward momentum as gravity is acting on our body and we have two options; fall on our face, or step forwards. I cannot emphasis enough that the lean MUST come from the ankles only and not break at the hip etc as that will lead to poor form / mechanics and increase the chance of injury. Note, the lean shouldn’t be excessive, basically the greater the lean the faster you’ll need to run / catch yourself from falling face first.
2: Hamstring / pulling mechanics, in running posture the hamstring should pull the heel until it is level with the knee of the opposite leg. The foot should be relaxed. This will not change with running speed, apart from the height the foot is pulled too. Fo example sprinting the heel will be pulled to the butt with the hamstring vs a slow jog the heel will only be pulled to just below the knee. Note, if you are fatiguing in your hip flexors youre pull with those and not hamstrings, this is a big issue for runners and a main reason they have poor posture and no bum development.
3: Landing / foot strike, feet must land straight and stay that way if you cannot do this you have a restriction, your arch should support this, and if you have shoes because you have bad arches you’ve been lied to because you need to fix your arches not buy fancy shoes.
You should land on the ball of your foot, heel touch and rebound. This applies the muscle elasticity principle we spoke about in part one. Upon landing the foot should not pronate excessively (roll inwards) as this is a weakness and will lead to a chronic injury, nor should the knee shift inwards through the landing or take off phase as this tells us you have a lack of stability and again are getting closer to injury and this is why strength training should be a stable in your running diet.
4: Transitioning from leg to another, should be done with little vertical and lateral movement. We shouldn’t drop in height very much nor should we move laterally excessively. Posture should stay intact the way time and forward lean should be maintained, the moment we become weightless is when both feet leave the ground as we translate forwards then repeat our landing mechanics as mentioned above.
NOTE: changing technique will take some time and will cause quite a different response initially with soreness and volume and intensity need to be managed closely. I recommend look at a post referring to changing the paradigm of endurance training I wrote earlier in the year or message me for further guideance.
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Cam Burnside – B.App.Sci (HONS)