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<p>We have been discussing great exercises and fundamental movements including walking but this week the topic is running, as promised.<br></p>
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<p>What I thought we would do this week is get the opinion of world leader and mentor to many Biomechanics Coaches amongst others, the very special Mr Martin Haines….. <br></p>
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<h2><strong><em>Running Biomechanics</em></strong></h2>
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<h3><em>“Run The Way Nature Intended”</em></h3>
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<h3><strong><em>The Foot</em></strong></h3>
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<p><em>The foot is an impressive piece of engineering, not only does it need to function independently as a unit, but it must work with, and accommodate to, all the structures above it. &nbsp;It can do this largely due to the synchronous link between the 3 “separate” systems; Nerve, Muscle, Joint (the Musculo-Skeletal System).</em><br></p>
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<p><em>The sub talar joint in the foot has an almost infinite axis and very complex articulations, it is one of the keys to the body’s ability to absorb and transfer shock. When the foot hits the ground we experience ground reaction force (shock). This force is partially absorbed by pronation (flattening of the foot) shortly after heel strike and is our protection against these repetitive shocks or loads. &nbsp;Later in the gait cycle, supination (a reforming of the contour of the arch) helps propel us forwards by becoming a more rigid lever. </em><br></p>
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<h3><strong><em>Shock (Ground Reaction Forces/Impact Forces)</em></strong><br></h3>
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<p><em>We have developed the ability to pronate not because we want to be rid of shock but so we can control it. </em><br></p>
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<p><em>Shock is a major player in allowing the legs, pelvis and spine to move properly. This shock could otherwise be explained as a pulse that transmits through the body. &nbsp;The role of the musculo-skeletal system is to dampen that shock by the time it reaches the brain and skull.  </em></p>
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<p><em>Importantly though, this shock helps our myofascial system (the soft tissue links between muscles as well as bone) to work naturally. &nbsp;Shock enables the muscles to stiffen at the right time to allow the fascia to take the brunt of the load using less energy, almost like a spring. </em></p>
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<p><em>The slower you move the more you have to engage muscles to create that forward momentum, the faster you move the more you run on your ‘springs’. &nbsp;This is facilitated in part by the reflex management of the effect of dampening the shock.  The intricate way the foot/ankle, knees, hips, pelvis and spine manage this is controlled subconsciously by the brain and our reflex systems. &nbsp;</em></p>
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<p><em>While different people require different levels of cushioning for lots of reasons – body weight, impact forces, natural stiffness, running longer distances etc, if we try to control the shock too much, it may present problems.</em><br></p>
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<h3><strong><em>Running</em></strong></h3>
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<p><em>There seems to be consensus that we need to heel strike when it comes to walking, the interesting debate starts when we bring speed into the equation as we run. With an increase in speed comes a change in mechanics and an increase in the forces that you might encounter. When we run, we put larger forces through the body and this is something for which the body accommodates. &nbsp;The pulse from the foot to the pelvis must be just enough to engage the leg, pelvic and spinal muscles but not too much that the knee and hip must dissipate the excess load.</em></p>
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<p><em>So, the faster you move, the more you naturally go up onto your toes; you would not imagine sprinting on your heels. &nbsp;The questions is; at what speed or in which circumstances should people move up onto their toes?</em><br></p>
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<p><em>This should be a personal decision. &nbsp;Although ‘decision’ is probably too conscious, it should likely be under subconscious control. &nbsp;Our engine management chip (the brain) can understand at very high speeds what should be happening with our body and how it can react to different loads. &nbsp;If we consciously try to override it, we could compromise that process, potentially causing problems.  </em><br></p>
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<p><em>When we move up onto our toes will likely be determined by several factors. &nbsp;Speed, our anatomy, any inflexibilities or weakness of our muscles, the terrain we run upon and our shoes. &nbsp;So, to learn a technique that dictates that you should run in a particular way could be a risk as no one system can yet accommodate all these factors and still be personalised to each runner. &nbsp;Let your engine management chip make these decisions for you naturally, based upon factors that we may not even have the ability to measure, never mind have the knowledge or ability to adapt to consciously. </em><br></p>
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<h3><strong><em>Foot Strike</em></strong></h3>
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<p><em>There may be certain populations who would suit forefoot running and there may be occasions where rear foot striking is more likely to be beneficial. &nbsp;</em><br></p>
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<p><em>Runners suited to forefoot striking are those who naturally do it without being told to do so or consciously try and do it. Forefoot striking may also be suited to those with very tight or stiff calves and who have a very supinated/high arched foot. &nbsp;</em><br></p>
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<p><em>However, the vast majority of runners naturally rearfoot strike. &nbsp;Rearfoot striking seems more suited to those who naturally rearfoot strike, without being told to do so. &nbsp;You cannot remove the impact force or shock, all you can do is move it elsewhere which is why rearfoot strikers get more knee load and forefoot strikers, more ankle load </em><em><sup>1,2. &nbsp;</sup></em><em>Impact forces are going to happen, but you may be able divert them from a vulnerable body part for a while.</em><em><sup> </sup></em></p>
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<p><em>The type of foot strike you adopt is a very personal thing, let your body do what’s natural for it, unless you have specific problems and an expert has assessed you and considered all the factors and you change the way you naturally run for good reason – and then allow for adaptation over time. </em></p>
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<p><em>It is not logical to look at a Kenyan runner, for example, and seem him or her forefoot strike and assume it’s the right thing for a British runner to do. We run based upon our anatomy and function, which will vary greatly depending on our genetics and the environment we grew up in and trained in. </em><br></p>
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<p><em>We should be running based upon our current anatomy, terrain and limitations that 21</em><em><sup>st</sup></em><em> century living has imposed upon us. &nbsp;Letting our body make the decision as to how we run is more likely to accommodate to these factors than us consciously changing the way we run, based upon any particular theory or fad.</em></p>
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<h3><strong><em>Understand How &amp; Why A Runner Moves First</em></strong></h3>
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<p><em>If we do not understand why a runner moves in a particular way, we cannot know how to change their technique or indeed whether a technique change will be helpful. If we try to change a gait pattern that is created by a compensating for a restriction in the body, without identifying the restriction and managing it, we are at best being ineffective or at worst causing overload on the restricted or related area and potentially causing harm. </em><br></p>
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<p><em>The variety of running styles that exist demonstrates the variety of ways the body can compensate for its biomechanical flaws and restrictions. &nbsp;Understand them, and whether to change them, and you’ll likely run more freely with less injuries.</em><br></p>
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<p><strong><em>Martin Haines</em></strong></p>
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<p><strong><em>Biomechanics Coach and Chartered Physiotherapist</em></strong><br></p>
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<p><strong><em>It’s Rach again now...</em></strong><br></p>
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<p>Off the back of this, we really are super excited to be bringing our BRAND NEW 1 day sports specific Running Biomechanics Workshop into our portfolio. <br></p>
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<p>Due to the demand for more sports specificity (like our really popular Golf Biomechanics Workshop) we are broadening our academy programmes to include this awesome addition….<br></p>
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<h2><strong>Running Biomechanics Workshop</strong></h2>
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<p>Running is a key activity in many fitness programs, it is after all, one of the most natural of our activities as humans. &nbsp;However, there is increasingly debate about which running style is best. There are more running styles now than ever and it is hard to decide which is best for ourselves or our clients. </p>
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<p>The principle of this Running Biomechanics Workshop is that no single running style suits everyone. &nbsp;The purpose of this workshop is to outline the evidence that exists for each running style and to provide simple methods that enable you to decide which is the most likely running technique to suit your client. &nbsp;It also covers which preparation exercises would likely help your client adapt to the method you have chosen.</p>
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<p>This one day Running Biomechanics workshop teaches you;<br></p>
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<ul><li>Understanding the mechanics and sequencing of running gaits</li><li>Extrinsically look at different styles or idiosyncrasies and Intrinsically look at what restrictions and dysfunctions can cause them</li><li>Screenings will be discussed as well as key exercise interventions to help prepare your runners for their chosen style</li><li>The correct terminology to approach your local running clubs</li></ul>
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<p>Want to come along? Here are the upcoming dates...</p>
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<p>Friday July 5th Nottingham 10-5pm</p>
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<p>Wednesday Sept 25th Scotland 10-5pm<br></p>
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<p><a href="https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description">Want to book on? Just click here</a><br></p>
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<p><br></p>
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<h2>Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>
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<p><a href="https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description">Check out the Running Biomechanics Workshop Now - Click here</a></p>
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