Running Mechanisms – What is the Proper Form?

I’m training for a race, what should I do?

So, you signed up for a race, now what? Today we will talk on the basics for prepping your body to run and how to best to avoid injuries going over training programs, cross training, and other details as well. Last time, we went over foot structure and shoes. Today we will go over running mechanics and breaking down the mechanics that have been shown to influence injury.

When looking at running form – we will look at two areas – foot strike pattern, and stride length/cadence.

Foot Strike Pattern

                  With foot strike patterns we either have rearfoot strikers, midfoot, or forefoot strikers. When measuring the overall force and loading rates between rearfoot and forefoot strikers, it was found that rearfoot strikers have a higher rate of loading and impact peak compared to forefoot strikers.  This leads to the rearfoot strikers muscles having to do a greater amount of work and dealing with a greater amount of force loading onto the muscles. In forefoot strikers we also specifically see an increased amount of step frequency which then leads to a smaller stride length.

Stride Length/Cadence

                  With increased stride lengths we see an increased likelihood to heel strike or rearfoot strike, whereas the decreased stride length leads to increased ability to forefoot strike.

                  Another way we can influence stride length is through our cadence or step rate. An increase in cadence can decrease our step length, ground reaction force, and breaking impulse which all shows to contribute to increased injuries.

                  When looking at target cadences, we typically recommend to 170 or above. People can find playlists online that match up to having a bpm of songs that match the tempo or cadence they are wanting to run at.

                  Another aspect that can play into changing cadence and stride length has been the type of shoe you are running in. The typical running shoe is very cushioned in the heel and rigid, so it does not feel painful to have a larger stride length or to heel strike, when that is not what we are wanting to do with our form. Whereas a more minimalist shoe tends to cause runners to land more midfoot or forefoot to better absorb the forces and decrease their stride length. 

If you could benefit from learning more about training for a race or specific injuries, schedule an appointment here, call us at 312-643-1555, or email info@dynamic-pt.com. 

Dynamic Physical Therapy • https://dynamic-pt.com • 220 W Huron St Suite 2004, Chicago, IL 60654