Fundamental of Running Form
We "The_Rehab_Man" treat runners of all levels, and while our manual techniques and
rehab exercises assist our clients in returning to running, we find that education on
parameters of running including form, training modalities and training schedules are
often what make the longest lasting impacts.
Running form is typically only one small piece of the puzzle when it comes to recovery
from injury, however, it can play a larger role when we are working on improving running
efficiency. Before we dive into running form basics it’s important to note, there is no one
distinguished “Perfect Running Form.” Every individual is different and what works for
one person may not be as efficient for another.
THE BASICS
Foot Strike Pattern:
There are three basic types of foot strike rearfoot (Heel), midfoot and forefoot (Toe) strike.
Evidence shows that no one strike pattern is less likely to lead to injury than another, and
how you strike is not as important as where. No matter which part of the foot you strike with,
it’s important to strike with your foot close to your body as it is already moving backwards
towards you. If your foot strike is too far away from you, it’s like putting the brakes on even
though you are attempting to continue to move forward. This braking force places a large
amount of stress on the lower extremities, especially the lower legs and has been shown
to be correlated to injuries such as lower leg stress reactions, tibial stress syndrome and more.
Cadence (correlates to stride length at any given speed):
Cadence is defined as the number of steps taken per minute, This is our Number 1 running
form characteristic that we work on with individuals at our department.
PROCESS FOR
CADENCE TRAINING
Determining current step rate: To determine step rate, count the patient’s number of
right foot strikes over a 30 second period. Multiply
this number by 4 to determine steps
per minute (step rate).
This will provide
you with a baseline rate from which to increase 5-10%.
Increasing
the step rate: After
calculating the desired step rate, you can use a
metronome app in your
phone and ask the runner to match their steps to the modified
step
rate.
Some apps available on google playstore are:
So avoid increasing the step rates by large amounts (10%–20%).
Training: Cadence training is best done on a treadmill as the speed can be set to constant.
To ensure a smooth transition, start by asking the runner to run smaller distances and
gradually add distances until the usual mileage is achieved by the runner at the modified
step rate.
Note: greater oxygen
consumption is required when step rate is increased by more than
10% of
preferred, whereas increases less than or equal to 10% of preferred reveal
minimal change in
Why Cadence training ?
Simply working on cadence, which is easier to do and is more likely to create long lasting
change than other form corrections, can help to improve many aspects of running form
including stride length and vertical oscillation.
It has been widely accepted that 180 steps per minute is the goal to aim for, however,
our answer is - it depends. What does it depend on? The runners height, running speed,
injury history, and goals can all cause cadence to vary person-to-person.
Hip Extension:
Hip extension is one of the primary ways to get forward propulsion. In order to achieve
good propulsion, we must first be sure that you have access to this range of motion as well
as the ability to produce power.
Although less commonly something we work on with running clients directly, if hip
extension strength or range of motion is significantly impaired it is something we need to
address.
Stability:
Studies have shown that competitive level runners have greater single leg stability during
running than recreational runners. We bring this up, because hip stability helps improve
your running efficiency.
The less stable your body is, the more energy is required to propel the body forward.
By addressing single leg balance and reactive stability through the hips, you can become
a more efficient runner.
Click on below mentioned link to access a stability exercises program from The_Rehab_Man
official Insta Account
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