To correct running mechanics it is best to
use Fault/Reason/Correction Paradigm. First identify the fault in the
mechanics. Then find the reason for the flaw and then correct the flaw. Look at
the big things first in the context of the PAL Paradigm. Get a sense of the
flow of the action, before looking at specific considerations. Focus in on
smaller pieces of the puzzle only after global considerations have been
addressed. This is in concert with the whole/part/whole concept of motor
learning, start with the whole action in this case running, then look at the parts.
Decide what parts need attention. Design task oriented drills or movements that
will reinforce the correction of those parts. Rather than focus on the fault
you are trying to correct, give the athlete a task to achieve that will correct
the fault. Above all coach the correction, don’t coach the flaw. Allow the runner
to explore and solve the movement equation, then, as soon as possible relate
the drill back to the whole action.
In designing and selecting drills to improve running
mechanics, answer the following questions: Why drill? Drill to reinforce
correct patterns or to change or improve incorrect patterns. What drills?
The drills should be as directed and specific as possible. A few drills clearly
defined and well chosen are better than a large number of general drills that
dance around the issue. Make sure that the drills are in fact reinforcing
correct mechanics that relate to each individuals specific needs. When is it
best to do the drills? The optimum time for learning is when the person is
fresh and fully recovered from any previous training stress. Therefore drills
are best done near the start of a training session. How to do the drills?
Based on the objective of the respective
drill make sure that the drill is correctly executed.
Drills alone and running are sometimes not enough
to improve running mechanics. Improved strength is a big factor in improving
running mechanics. Segmental weakness can contribute to poor mechanics,
especially in the core. Therefore it is important to couple any program that
attempts to improve running mechanics with a sound strength training program
that utilizes multi-joint and multi-plane exercises.
The following is a checklist of
running mechanic skill faults to look for and correct. This is by no means an
exhaustive list.
Posture
Sitting
– Leaning backward
Bending
forward at the waist
Excessive
side-to-side sway
Head
Position – Back or Forward
Arm
Action
Swing
across the midline of the body
Arm
carriage
Too
High
Too
Low
Abbreviated
arm action
Excessive
arm action
Leg
Action
Foot
strike
Exaggerated
forefoot or heel contact
Stiff
hips
No
knee lift – Shuffling
Running mechanics vary with and
must be adapted to the speed of the run. A sprint has different demands than a
distance run. Running mechanics occur on a continuum from a pure sprint to a
long distance run. The most visible change along the continuum is in the
amplitude of the movement. A
sprint demands longer stride length, greater air (flight time) and shorter
ground contact time. As well as a vigorous arm action, higher knee lift and a
forefoot foot strike. Efficiency is not as much of a consideration as is the
pure production of power. A distance run will have shorter strides, much
shorter flight time, longer ground contact time, a mid foot to rear foot strike
and lower more economical arm action. The longer the distance run the more
important the efficiency becomes.
Summary
Improving running mechanics is
not a quick fix. It demands constant attention and fine-tuning like any other
motor skill. Because it is a motor skill it is teachable and learnable. Don't be in a hurry, it takes time. It
requires body awareness, balance and good basic core and leg strength. Each
running step is a step toward ingraining a new motor pattern or reinforcing an
established pattern. Beware of drill for drill sake. Oftentimes drills break the
movement into too many component parts. Always relate the drill to the whole
action of running.
Resources
The following resources would be
useful for those seeking further information on running mechanics:
Sport Specific Speed The 3S System® by Vern Gambetta and Gary
Winckler Available at www.gambetta.com
Running –
Biomechanics and exercise Physiology Applied in Practice by Frans
Bosch and Ronald Klomp
DVD – Straight Ahead Speed by
Vern Gambetta and Steve Odgers Available at www.gambetta.com