Biomechanics - High Peaks Elite Distance Camp

Running Biomechanics High Peaks Elite Distance Camp

Correct Running Stride  90-93 steps per minute (one foot)  Foot landing under center of mass  Landing on middle to forefoot of shoe

Incorrect Running Stride  Less than 90 steps per minute (one foot)  Negative Results:  Over-striding, too much time airborne, wasted energy fighting gravity, harder pounding of joints, greater chance of injury  Landing on heal of foot (“breaking” forward movement… wasted energy!)  Not landing over center of mass, pushing mass in a negative/backwards direction… wasted energy!

Running Mechanics Biomechanics: A study of motion Purpose of studying biomechanics:  Distance running is a natural activity, so many coaches and athletes give little or no thought to technique

 From our evolution (crawling- walking- running) rarely has anyone been instructed on how to run properly  There is a right way to run, yet we often abide by the philosophy “if it works don’t fix it.”  Running styles are highly individualized, but subtle mechanical changes can make a difference in a race or in preventing injury

“Lingo” of Running Mechanics Specificity in Training: A focus and direction where practices prepare for maximum racing performance (ex. Workouts must include racing speeds)

Effectiveness: Maximum benefit from energy expenditure (ex. All out sprint, trying to minimize the elapsed time)

Lingo continued Efficiency: Maximizing conservation of energy expenditure (ex. Running 5:00 mile with minimum effort). In other words, ECONOMY Linear Motion: Motion in a straight line

Speed (velocity) variables: A distance traveled in a specific amount of time (stride length x stride frequency)

Lingo Continued Center of Gravity: Where an object’s mass is considered to be concentrated Acceleration: A positive rate of change in velocity or speed Laws of Motion: 1) Inertia (body at rest stays at rest)

2) Momentum (change in direction same as force) 3) Action Reaction (every action has equal reaction)

Distance Running Style Posture: “Run Tall” Eyes and head Shoulders “relaxed”

Arm position and motion- “natural” carriage Hips alignment- straight ahead

Distance Running Style Stride: Knee strike and stride angle Foreleg swing/forward swing Stride length- level head

Foot strike: heel striker, forefoot striker Back swing, toe off, extension phase

Variables that Affect Running Style Individualization/Coordination Strength/Endurance/Maturity Fatigue/Stress Footwear/Orthotics

***Work on mechanics when stressed

Proper Form  Upper Body: Run Tall or Proud: Head & eyes looking straight ahead Head still; neck and head in a straight line Chest and shoulders proud

Arm drive Arms relaxed