What is running?
I strongly believe that as runners, it’s important to be students of our sport. Think about a child running, and how initially, they run with a wide stance and arms flailing everywhere. As they mature, those movement patterns are refined and can possibly transform into an elegant, effortless stride. Each of us is built with a different foundation, and that’s reflected in the spectrum of gait patterns that exist. Despite all the different gait patterns, the demands of running are consistently the same. Running is essentially, bounding from one leg to another, over and over again. With each stride your body deals with 2-3x its body weight in impact!
What is the running gait cycle?
Running gait refers to the cycle where one foot hits the ground and ends when the same foot hits the ground again. The cycle includes two phases: stance phase and swing phase.
Stance Phase—this is the period where the foot is in contact with the ground and it’s the period of impact and absorption. This phase can be further divided into:
Initial contact—the point where the foot strikes the ground (forefoot strike, midfoot strike, or rearfoot strike)
Mid-stance—the point where the body’s full weight is supported on a single leg while your body moves over your lead foot in preparation for propulsion
PT TIP: This is why it’s important to include single leg strengthening exercises in your programming. To prepare your body to accept your full load under fast paced running!
Toe-off—the point where your body is ahead of your leg. The hip, knee, and ankle are extending to propel you forward!
Swing phase—this is the period where the foot leaves the ground. There is a period where neither foot is in contact with the ground and this is known as the, float phase. The float phase is what differentiates walking from running.
The stance phase accounts for 40% of the gait cycle and the swing phase account for 60% of the gait cycle. A goal of good running biomechanics is to become more efficient at creating power on the ground and extending the float phase of running!
What are the requirements of running?
The requirements of running can be narrowed down to three things:
BONES need to attenuate shock with each foot strike = decrease force of impact
TENDONS need to store and release energy = for forward propulsion
MUSCLES need to tolerate eccentric contractions = shock absorption, energy generation, postural control
The key tendon in running for forward propulsion is the Achilles tendon.
Let’s think about the Achilles tendon like a pogo stick:
Foot hits the ground —> Achilles tendon stretches/stores energy
Achilles tendon recoils/releases energy —> forward propulsion
PT TIP: The energy created by the Achilles tendon is FREE! We want to capitalize on this and make our Achilles tendons STIFFER by making our calf muscles STRONGER! Cue in heel raises!
What are the key muscles in running?
For long distance running the key players include:
Glutes—maintain “neutral” hip alignment, postural stability
Quadriceps—help to absorb the shock of impact by allowing knee to bend in a controlled manner
Calves—decrease load around the ankle and in combination with the Achilles tendon are key players in forward propulsion
As you transition towards faster paced running, the forces shift towards your hip flexors, hamstrings, and lateral hips.
PT Tip: As runner’s, a comprehensive training plan should include a strength training program that aims to meet the demands of running to help warrant against injuries and improve performance!
If you need help creating a plan that address the demand of running, I’d love to help. Schedule a complimentary call and start your journey towards healthy running! Thanks for taking the time to read! If you found this helpful, be sure to sign up for my newsletter below.
REFERENCES:
Novacheck TF. (1998) The biomechanics of running. Gait Posture. 7(1):77-95.
Dicharry, J., (2012) Anatomy for Runners: Unlocking your Athletic Potential for Health, Speed, and Injury Prevention. Skyhorse Publishing. NY. 113-142.
Stephen J. Preece, Christopher Bramah & Duncan Mason (2019) The biomechanical characteristics of high-performance endurance running, European Journal of Sport Science, 19:6, 784-792,
Johnson, C., Sattgast, N., & Carlson, N. (2018). Running on Resistance: A Guide to Strength Training for Runners to Build Injury Resilience & Improve Performance.