Developing Efficient Running Form

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Developing Efficient Running Form
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SOME BASICS ON THEBIOMECHANICS Of RUNNING
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Running Gait

• Running Gait
• a. There are times when there is only one
  foot on the ground (single leg support).
• b. There are times when there is no
  support (flight phase).

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Components Of The Running Gait

• Stride Rate The number of steps taken during a
  given time period (usually a minute). Units of
  steps/minute.
• A stride is composed of 2 steps, but some
  will equate strides and steps. You
• need to be aware of this.
• Stride Length The length of a stride. Units of
  length/step.

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Stride
Step
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Stride Rate of Olympians

• Jack Daniels, at the 1984 Olympics,
• Spent most of his time counting the
• stride rates of runners in races of
  different
• distances
• Stride Rates of 90 or 180 steps/minute
• This was the most common running
• cadence
• Counting steps is one of Daniels first
• objectives for new runners

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Running Speed

• Function of Stride Length and Stride Rate
• Stride Length x Stride Rate

meters/step x steps/min meters/min (m/min)
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The Race
Start Line
Finish Line
Viewed from Helicopter
A
A
100 Meters
B
B
Runners are identical twins running the same race
at the same velocity. Who will win?
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The Race
Start Line
Finish Line
Viewed from Helicopter
A
A
100 Meters
B
B
The view of the end of the race as runner B
crosses the finish line. What happened to runner
A?
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The Race
Start Line
Finish Line
Viewed from Side
A
101.5 Yards
A
Center of Mass
B
B
100 Yards
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Lifting Center of Mass
Too much of the GRF is in the up direction.
Center of Mass travels too high.
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Toe is not pointed straight ahead, prevents
optimal transfer of momentum
Toe straight ahead, the transfer of center of
mass efficient.
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Body Rotation

• Arm Motion During Running Used primarily as
  counter to rotation to leg motion.
• Excessive upper body rotation can result in
  reducing optimal transfer of momentum during
  running cycle.

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RUNNING FORM AND TECHNIQUE
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POSTURE

• Trunk Erect
• Head Level
• Hips Tall
• Relaxed Upper Body

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Stride

• Will vary from Runner to Runner
• Forward Not up and Down
• Quick and Light
• No exaggeration knee lift

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ARMS

• Used for balance
• Initiates the action of the legs
• Elbow angles vary from 60 140 degrees
• Arms and fists relaxed
• Arms should not cross midline of your body

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Elasticity Efficiently

• Generates more force on each stride
• (push off the ground harder)
• Run farther and faster with less effort
• Will help minimize running injuries
• Stimulates central nervous system

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Ways to Improve Running Form

• Strength Training
• Stretching
• Strides
• Drills
• Fast Running

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Drills to Improve Running Form

• Hand out with drills and descriptions

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Next FIRST LectureMarch 7th 8thImproving
Your Speed at the TrackDemonstration / audience
participation