Run Smarter, Not Harder: How Running Analysis Can Transform Your Runs
Athletes want to be better than they were the day before. Runners want to run faster, further and perform better.
Running analysis is a method to assess a runner’s biomechanics throughout the entire run cycle and to highlight any technical deficiencies that may contribute to current or future injury.
Running analysis may also be useful to identify technique improvement that can increase running speed for sprinters and economy for long distance runners.
Understanding the intricate relationship between your running mechanics and your body is key to unlocking your run potential. When we run, we spend approximately 40% of our time in the stance phase and 60% in the swing phase.
Running analysis is easy to understand when considering 4 important moments during the run cycle.
That is, the IMPACT, DRIVE, RECOVERY and LEAP of the running stride.
Impact: The Foundation of Your Stride
The Impact of your foot to the ground is the beginning of the stance phase. The athlete’s foot lands on the ground, absorbing shock and distributing forces throughout your body. Efficient absorption allows for smooth transitions, reducing the risk of injuries and enhancing performance. Typically, the Quadricep muscle group is a large contributor to the impact and braking forces in a runner’s stance phase.
Drive: Propel Yourself
Once absorption is mastered, it’s time for propulsion! This phase involves the drive off the ground, utilizing stored energy from the absorbed forces. An efficient drive phase maximizes your power and speed. Typically, the Gastrocnemius and Soleus are significant contributors in progressing from the impact to the drive phase of running.
Recovery: The Initial Swing and Gateway to Momentum
It is time to initiate the swing. The initial swing propels your momentum forward. Efficient propulsion maximizes your stride length and speed. The hamstrings muscles are prime movers as the hip extends and the leg moves behind the runner. They assist the gluteus maximus with this action to create a powerful forward propulsion.
Leap: Terminal Swing to Touchdown
After the swing phase our leg needs to prepare to land. Our leap phase is followed by terminal swing and this sets the stage for the next stance. This phase ensures your leg is ready to reabsorb the impact and continue the run cycle. At this stage, the hamstrings are working eccentrically to help control the leg as it progresses from the leap to touchdown.
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