Running is a fundamental
locomotor skill. It is a very natural activity. Unfortunately because of our
sedentary lifestyle and activity deprived society this natural skill rapidly erodes
in accordance with the law of reversibility. As with any skill if is not used
it is quickly lost. Generally, young children run naturally with fundamentally
sound running mechanics. We need to insure that this natural activity is
reinforced through activity and play during childhood, so that in adolescence
and latter all that is necessary is to reawaken those childhood movement
patterns. If the skill has been lost through disuse it is tough to reacquire.
In running, as in all movement,
there are three constants. The first constant is the body. The body works in
predictable patterns with all systems working together to produce the desired
movement pattern, in this case running. The body has a wisdom that we need to
tap into to produce the desired results. The next constant is gravity. It is
always there. It is the force that we must overcome to propel the body forward.
Essentially gravity is trying to smash the body down into the ground. The body
must resist these gravitational forces and then overcome them to propel the
body up and forward. The ability to reduce force through shock absorption is
very important component of sound running mechanics. The third constant is the
Ground. Improving running mechanics is directly dependent on the ability to use
ground reaction forces effectively to propel the body. This is the force that
reacts to the push transmitted from the foot to the ground. At speeds as slow
as the ranges from 3 – 6 meters per second, which is essentially a range from a
slow jog to a run, the ground reaction forces are 2 –3 times bodyweight.
No equipment is necessary to improve running mechanics.
Improving running mechanics is about optimizing the relationship between the
body, gravity, and the ground. Treadmills, and other exotic apparatus will only
interfere with the body’s ability to move naturally.
Running at various speeds is a
fundamental ingredient of all sports that take place on land, either as a
direct performance factor or as a training activity. Therefore the improvement
of running mechanics can have a significant impact on improving sport
performance. This impact will obviously vary based on the demands of the
particular sport as well as the position within the sport. For example in
American football running at high speed is very important for the so-called
skilled positions and relatively less important for the linemen. In contrast
soccer, played on a bigger field as well as involving continuous activity
running is significantly more important for all positions except the goal keeper.
The goals in improving running mechanics are twofold: First,
to learn to optimize ground reaction forces (GRF). The point where the foot meets the ground is “Where the rubber meet the
road” it is the point of contact is where all the forces are concentrated in a
relatively brief period of time. Secondly, to achieve optimal efficiency, which means that less energy is expended for the same amount of
effort. Improved mechanics results in a decreased energy cost to do the same
amount of work. Improvement in running mechanics should result in improvement
in speed as well as a reduction of injuries caused by improper running
mechanics. In is my
experience as a coach, that correct biomechanics will improve physiological
efficiency. In fact, it is a convergence of physiological parameters and
biomechanical factors that result in the improved efficiency. The body is a
system that means that all parts are working together to produce movement. That
is precisely why improving running mechanics will yield a myriad of benefits. Ultimately it is about being as efficient as possible for the distance
that you have to run.