Informrunning: Essential Updates for Good Running Form
- 1. inFORM Running Running Re-ed Update John Foster MCSP, Dip Phys, PGDip H. Sci. Consultant Physiotherapist Running Injuries Specialist www.informrunning.com
- 2. WHY DO WE RUN THE WAY WE DO? - IT’S EASIEST THAT WAY - LEARNED BEHAVIOUR - ANATOMICAL CONSTRAINTS - SOMEONE TOLD US TO RUN LIKE THAT - IT HURTS TO RUN DIFFERENTLY
- 3. We naturally run the most efficient way Self selected step-rate normally most efficient Increased step rate 5-10% sig. biomechanical change - lower torque, impact, grf - earlier muscle activation Most AEROBICALLY efficient ≠ ‘Good’ BIOMECHANICS ? www.informrunning.com
- 4. RRI RISK FACTORS 1. PREVIOUS INJURY 2. HIGH BMI 3. LOAD: -FREQUENCY -DISTANCE -SPEED -REST 4. INADEQUATE SLEEP 5. TECHNIQUE ?- INSUFFICIENT PROSPECTIVE TRIALS
- 5. Is there ‘ONE’ way to run? ITB pain linked to increased lateral fem. rotation AKP linked to increased medial fem. rotation Achilles Pain linked to increased lat. foot loading Tib post tendinopathy – inc. med. foot loading
- 6. Spring Mass Model www.informrunning.com STIFFNESS- the ability to resist deformation Stiffer Springs are more efficient at returning energy
- 7. Load and Release vs Push-off or Paw back What drives the mass forwards?
- 8. Passive Springs need stiffness Achilles - 35% energy of running Plantarfascia - 17% of energy ITB, Hip Flexor tendon, Hamstring tendons, Patella tendon? MUSCLES ARE SPRING TENSIONERS
- 9. Fall Forward?...Don’t bring me down . “Gravity can do nothing to improve your running efficiency on a flat surface. That’s because gravity provides no horizontal force; it simply pulls you back down to the earth.” Michael Tammaro, Ph.D. (Physicist), Steve Magness (assistant coach to Alberto Salazar, and biomechanist Irene Davis, Ph.D
- 11. What do the pro’s think…
- 12. Efficiency – Stiffen the Springs www.informrunning.com
- 13. Centre of Mass www.informrunning.com The Pelvis should be projected forwards and Upwards Run with the hips high Ski platter Fishing rod Easier than ‘land feet under the body’
- 16. Cheat Sheet 1. Does anything jump out 2. Listen 3. General style- Gazelle, glider, plodder, prancer 4. Side view A. At foot-strike B. At mid stance C. At Toe-off 5. Rear-View
- 17. Poor hip control/glutes activation Links to: ITB Friction Syndrome Patello femoral pain Achilles tendinopathy Medial Tibial Stress Syndrome Hip and knee and ankle instability problems
- 18. Crossed Extensor Reflex www.informrunning.com Rapid hip flexion of one leg corresponds to rapid hip extension of the opposite leg
- 20. How to Activate the Glutes www.informrunning.com
- 21. Early Foot Lift www.informrunning.com Glass wall cue: Increased step rate Shorter ground contact Hip activation
- 22. Should we worry about foot-strike? Forefoot pattern less economical than Rearfoot pattern in habitual RF runners at all speeds Allison H. Gruber, Brian R. Umberger, Barry Braun, and Joseph Hamill. Economy and rate of carbohydrate oxidation during running with rearfoot and forefoot strike patterns Use foot strike sometimes as a tool to achieve - vertical tibia - bent knee - Nothing wrong with a mild heel strike.
- 23. Forefoot/Midfoot striking is not natural Hatala et al, 2013- 38 runners in Northern Kenya (4m/s = 14kph) 70% of barefoot runners are rear foot strikers up to 14kph 90% -95% of shod runners are heel strikers
- 24. Heel Striking Injuries Anterior Compartment Syndrome Plantar heel pain Tibial Stress Fractures
- 25. Excessive heel-strike? Lift the knees
- 26. Drooping hips
- 27. Step rate-the 180 myth As speed goes up step rate increases
- 28. Old vs New Old Method Forward lean Forefoot or midfoot strike 180 steps/min Relax the hips Paw back inFORM Method Project up and forward Mild heel strike OK (dependent on injury) Early foot lift (5-10% increase in step-rate) ACTIVATE THE HIPS! Downward drive
- 30. Common Cues Run tall – Up and forward Fishing Rod –chest Fishing rod – belt Ski Platter Knees 4-ward Figure 4 Glass wall Ankle up shin Stone stepping Ninja Front door running Small quick steps
- 31. THE FIGURE 4 CUE
- 32. ….BRRREEAK
- 33. DRILLS & EXERCISES CALF RAISES HIP FLEXOR STRENGTHENING OVERHEAD DRILLS FOOT TO KNEE SKIPPING FIGURE 4’S RUN ON SPOT THERABAND (WAIST) RESISTED RUNNING
- 34. Side Effects Fatigue: 4-6 weeks Calf soreness
- 35. WALK/RUN PROGRAM
- 36. Main Messages 1. Activate the hips – knee drive 2. Project body and pelvis up and forward 3. Stiffness 4. Top down approach 5. Gradual change
- 37. QUESTIONS
Editor's Notes
- #12: Meb keflizighi, Mo Farah, David Rudisha, Michael Johnson, Usain Bolt