Running Biomechanics - PowerPoint Presentation

Slide1

Running Biomechanics

High Peaks Elite Distance CampSlide2

Correct Running Stride

90-93 steps per minute (one foot)

Foot landing under center of mass

Landing on middle to forefoot of shoeSlide3

Incorrect Running Stride

Less than 90 steps per minute (one foot)

Negative Results:

Over-striding, too much time airborne, wasted energy fighting gravity, harder pounding of joints, greater chance of injury

Landing on heal of foot (“breaking” forward movement… wasted energy!)

Not landing over center of mass, pushing mass in a negative/backwards direction… wasted energy! Slide4

Running Mechanics

Biomechanics: A study of motion

Purpose of studying biomechanics:

Distance running is a natural activity, so many coaches and athletes give little or no thought to technique

From our evolution (crawling- walking- running) rarely has anyone been instructed on how to run properly

There is a right way to run, yet we often abide by the philosophy “if it works don’t fix it.”

Running styles are highly individualized, but subtle mechanical changes can make a difference in a race or in preventing injury Slide5

“Lingo” of Running Mechanics

Specificity in Training:

A focus and direction where practices prepare for maximum racing performance (ex. Workouts must include racing speeds)

Effectiveness:

Maximum benefit from energy expenditure (ex. All out sprint, trying to minimize the elapsed time)Slide6

Lingo continued

Efficiency:

Maximizing conservation of energy expenditure (ex. Running 5:00 mile with minimum effort). In other words, ECONOMY

Linear Motion:

Motion in a straight line

Speed (velocity) variables:

A distance traveled in a specific amount of time (stride length x stride frequency)Slide7

Lingo Continued

Center of Gravity:

Where an object’s mass is considered to be concentrated

Acceleration:

A positive rate of change in velocity or speed

Laws of Motion:

1) Inertia (body at rest stays at rest)

2) Momentum (change in direction same as force)

3) Action Reaction (every action has equal reaction)Slide8

Distance Running Style

Posture:

“Run Tall”

Eyes and head

Shoulders “relaxed”

Arm position and motion- “natural” carriage

Hips alignment- straight ahead Slide9

Distance Running Style

Stride:

Knee strike and stride angle

Foreleg swing/forward swing

Stride length- level head

Foot strike: heel striker, forefoot striker

Back swing, toe off, extension phaseSlide10

Variables that Affect Running Style

Individualization/Coordination

Strength/Endurance/Maturity

Fatigue/Stress

Footwear/Orthotics

***Work on mechanics when stressedSlide11

Proper Form

Upper Body:

Run Tall or Proud: Head & eyes looking straight ahead

Head still; neck and head in a straight line

Chest and shoulders proud

Arm drive

Arms relaxed <90 degree angle moving forward and back in synchronization with opposite leg

Tight tummy Slide12

Proper Form

Lower Body

Hips tucked forward

Good knee drive

Mid to high heel recovery

Dorsi

-Flexion in ankle

Mid to Forefoot landing under center of mass

Legs moving front to back, not crossing over midlineSlide13

Poor Running Form

Upper Body:

Hunched over, bent at the waist, leaning too far back

Head tipped back/forward/down, shoulder roll

Arms excessively crossing midline

No arm drive, arms locked <90 degree position

Lower Body:

Butt sticking out, little/no heel recovery,

overstriding

Landing on heel, not landing over center of mass

Feet crossing midline, over/under stridingSlide14

Running Form Evaluation Checklist

Non-stressed Running Style:

Overall General Appearance

Relaxed, Tall, Upright, Efficient

Center of Gravity (Support Phase)

Foot Strike

Knee Position

Hip Posture

Torso Posture

Arm/Shoulder Carriage(shoulder, arms, elbow-wrist, hands)

Head and Neck Position

II) Stress Running Form Analysis