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Proper Running Form
WHAT IS THE PROPER RUNNING FORM?
Did you ever think about how you learned to hit a baseball or throw a football? More than likely, you were taught. Most runners especially beginners think running is nothing more than moving your feet, picking the pace you want to go and stop when you've had enough. Maybe this is why so many runners develop some type of injury at one time or another. Please review the section on the Gait Cycle and Biomechanics.
FEET
There is a saying, "When the feet hit the ground, all else changes." This statement has a lot of truths. The feet are your first line of defense in absorbing all the stress that is transitioned up through the skeletal system to the head. Our body absorbs 2.5 times our body weight when the foot strikes the ground. The most basic form occurs when the foot makes contact with the ground usually on the lateral posterior part of the heel(calcaneus). This is called "heel strike." When walking the ideal positioning is as described above. Depending on how fast a pace the runner is running will determine where this contact will take place. A sprinter will usually make contact more upon the balls of the feet or toe area. Many runners, depending on their pace; speed will fall somewhere in between. As a side note, when you walk, you have a condition referred to as "double support", where both legs are on the ground at the same time. Example, right foot is in heel strike while the left foot is in toe off.
LEGS
We must consider that walking and running are done in anterior to posterior and posterior to anterior planes(straight forward or straight back). This allows normal movement patterns of the arms and legs and allows less stress and oxygen use when walking and running. The swinging or movement of the legs is extremely important in preventing injuries. We will first address the non-weight bearing leg, or swing phase. When the foot begins to come off the ground behind the runner, it should maintain a straight position. The feet and legs should not turn inward or outward, they should not flare away or behind the opposite leg. With consideration to the width of the pelvis, a straight line should be imposed over the foot, over the knee, and over the hip joint. This structure line should be maintained from the time the foot leaves the ground to the time it makes contact with the ground again. The weight-bearing leg, or stance phase leg, also should maintain a similar straight line from the time the heel makes contact until the foot toes off.
From the side view, the legs should maintain some degree of bending(flexion). Over striding can cause stress to the knee. With a slight bend in the knee, the knee is allowed to support and absorb stresses.
(NETTER PICTURE OF STRIDES)
ARMS
Keeping in mind the positioning above, the same holds true for the arms. They need to stay in the same plane coming backwards and going forwards. You do not want the hands to cross the midline of the body or flare out away from the body. From the side view, the elbow will be bent at varying degrees (90), while the hands should remain relaxed and closed(not squeezed like a fist). The wrist should remain loose but with no movement. Distance runners may appear to flare the elbows some due to the arms coming more in-front of the body. As long as the arms are not crossing the mid-line of the body, this is allowed. A distance runner will also have less arm movement to conserve more energy. The sprinter is the opposite, they will use their arm movement for additional pull and may hold their hands more open. The arms should be relaxed and not allowed to tighten.
TORSO
The torso (spine and ribs) should be straight to a slight forward lean. The spine should not flex, the rib cage held high to allow good breathing patterns. The shoulders must remain relaxed and level. A common stress point for runners is to hold one or both shoulders up high, causing the shoulder musculature to tighten. The torso should move very little.
HEAD
The head should be upright as if you are looking where you are running. It should not be held down looking at your feet. This causes stress on the neck musculature and could allow you to run into something! If trail running, for safety purposes you must lower your head slightly so you can see the terrain and stay away from roots, holes, etc. There should be no movement of the head except for the slight transition with the torso. Keeping the jaw relaxed is also important and can affect normal breathing patterns.
OTHER TIPS
BREATHING
It's important to keep the torso upright to assist in ultimate breathing patterns. Breathing should be deep and regular. Your body will regulate your breathing depending on the pace you run. Allow your body to work without forcing or restricting your breathing.
RUNNING HILLS
Going uphill, slow your pace down a little by shortening your stride length. Use your arms more to assist on "pulling" yourself uphill. Going down hill, slow your stride down and stay under control. You will have a tendency to lengthen your stride. Just do not over stride.
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