The consequences of unhealthy lifestyle choices start showing after we reach or cross 40. The good thing about our body is that it is never too late to make positive lifestyle changes and revive our health. If there is one physical activity that you can start today, it is running. You don’t need much. All you need is a good pair of running shoes and a road. In this post, we will look at running biomechanics and understand how it can help you sustain your running journey without facing any major injuries like knee or back pain.
You may dislike it but do it anyway. It may take months or even years, but I assure you that you will fall in love with this activity you once disliked. You will get hooked on running as your technique and performance improve. You will be able to do better distance, or better time, or both.
Running biomechanics
Running can be a sustainable sport if you have a sound understanding of its intricacies or biomechanics. It helps to prevent injuries and improve running performance. Knowledge of running biomechanics will help to improve speed and agility. You will learn how the joints and muscles coordinate while running. With regular practice and experience, you will also be able to analyze different phases of your gait and identify technical flaws.
Running parameters
Running is a natural body movement because we do not need formal education to learn how to run. It came naturally to us as infants, so we never gave it much thought. However, mastering proper form and technique in running is as crucial as in any other sport. In this post, we explore some key running parameters.
Cadence
Our running cadence is the total number of steps per minute, also known as step rate or stride frequency, which is calculated by:
- When jogging, count the number of foot touches on one leg in a minute and multiply the result by two
- We are going to use wearable technologies to compute this while we run.
Speed is the primary factor that influences our running cadence. As we run faster, our cadence naturally increases – Conversely, a slower pace results in a reduced cadence. Additionally, the length of your leg also impacts your cadence. Individuals with shorter legs need a higher cadence to keep up with other runners with longer legs.
What is the ideal running cadence?
Runners frequently ask the question about the ideal running cadence. The optimal cadence will vary depending on the type and intensity of the running session. You will need a higher cadence for interval training or tempo runs. The cadence will go down slightly for the recovery or steady pace runs.
According to many coaches and runners, the ideal cadence is 180 beats per minute, but no conclusive scientific data supports this. It is generally true, nevertheless. Aiming for a greater cadence while maintaining the form helps improve running speed. Additionally, some research studies suggest that higher cadences can reduce the impact of stress on the body.
Should I change my cadence?
The first thing to ask yourself is, why? Establish your reason first.
- Are you trying to correct your form after rehabilitating from an injury?
- Is it for injury rehabilitation itself after the initial healing?
- Is your body asking you to increase the pace of your daily sessions?
- Are you looking to improve your running form?
- To build a breathing rhythm?
- To reduce the impact on your ankles?
You can discuss it with a rehab specialist or running coach to know your ideal cadence. They will assess your fitness level, age, injury (if any), and overall health and suggest a personalized ideal cadence for your runs. Remember that it will not be the same forever. You can do better with regular training and proper daily recovery.
Studies suggest increasing your cadence gradually, no more than 5-10% at a time. Listening to music with a higher beat or using a metronome can make this adjustment easier. Shorter, faster strides can lessen the impact and braking forces. On each step, bring your foot down under your hips or center of mass (COM).
Remember that an excessively high cadence might aggravate specific injuries, such as tendinitis or plantar fasciitis. It is better to have a formal running assessment by a specialist coach before altering your cadence.
Stride length
It is essential to have proper clarity between step length and stride length. Covering a certain distance in a single step while running is step length, whereas the stride length is the distance you cover in two steps.
Here is a basic method to find stride length:
Each stride may not be identical, so it is better to calculate the average stride length. Mark any precise running length on the ground, say thirty feet. Now, run from the starting point at your own pace and speed. Count your strides from the first mark until you reach the finish mark. It will give you the total number of strides for a 30 feet distance. Calculate your stride length by dividing the total distance by the number of strides counted.
Distance in feet/ Number of strides = stride length (feet)
The use of wearable technology can simplify the process of calculating stride length. A chest strap monitor will also accurately measure it while you run. These gadgets will give you all these parameters immediately with real-time data.
Overstriding
Your foot will hit the ground several times during your running cycle. Your body is going to experience a certain Ground Reaction Force, which is also called GRF. The initial point of contact (foot striking position) should ideally be as near the body’s Center of Mass (COM). This alignment helps distribute the force more efficiently and reduces the impact on the body.
Overstriding is when the foot lands in front of the body, and the shin is angled too far forward. A greater shin angle increases the distance between the body’s Center of Mass and the foot strike point. This angle at the striking point causes a higher impact on leg joints and muscles. It also reduces running efficiency and stresses the shin, knee, hip, and lower back. Also, it increases the chances of injuries like Achilles tendinitis, Plantar fasciitis, or collapse of feet arch.
Why do we overstride?
A runner may overstride due to technical issues such as low cadence, or it may stem from a physical constraint in their body. Among the frequent reasons are:
- It could be due to unnaturally high anterior pelvic tilt caused by restricted hip extension and tight hip flexors. Overstepping is the only option for runners to achieve a good stride length if they have excessive anterior pelvic tilt.
- Some runners may have to rely more on their shins to move forward (poor form) because weak hamstrings or glutes limit their knee drive.
- Decreased forward lean compels runners to stretch their shins to move forward. It is caused due to weak hip and trunk extensor muscles.
- Low cadence runners frequently strike the foot in front of COM by exerting pressure from their shins.
Studies have indicated that overstriding is linked to an increased risk of injuries. It is because:
- When we land, the impact forces on our tibia, ankle, knee, and hip joints are significantly greater. Joint torque increases when the foot strike lands farther from the Center Of Mass (Torque = Force x Distance). Your joints may not be able to sustain that stress.
- Problems including plantar fasciitis, tibial stress fractures, Patellofemoral Pain Syndrome (PFPS/runner’s knee), and other joint problems are caused by increased stress on the joints.
- Additionally, overstriding increases the braking force, which impairs running efficiency. Excessive braking force can also lead to Achilles injuries.
Increasing cadence is the easiest method to change your stride length because it will automatically shorten it. You can also get your ideal stride length by making small technical changes.
Foot Strike
Foot strikes typically categorized into three main patterns:
- Heel-striking
- Midfoot
- Forefoot.
Foot strike patterns can vary based on running speed, surface, slope, etc. However, heel striking is probably the most popular foot strike style. Some evidence suggests that heel striking may be more effective, especially in endurance sports. Also, there is no clear benefit to moving from a heel strike to a forefoot strike pattern.
Foot striking should not be viewed as a specific form but as a range of patterns. As running speed increases or stride length and cadence are adjusted, runners may shift their foot strikes along this continuum.
Which foot strike pattern is most likely to result in injury?
Every foot-striking pattern has benefits and downsides. Foot strikes affect how much weight is placed on the foot, knee, hip, and calf. A sudden change in foot strike might cause excessive load transfer to the tissues (muscles, ligaments, tendons) and increase the risk of injury. Therefore, it is important to understand your running biomechanics to manage the dynamic changes as you run.
However, running consistently with the heel-strike spectrum for extended periods can lead to certain common injuries outlined below.
- Plantar fasciitis
- Heel bone stress
- Shin splints.
Excessive forefoot-striking may result in conditions such as:
- Metatarsal stress fracture
- Metatarsalgia
- Achilles tendinitis.
You may measure your foot strike position by recording yourself running on a treadmill at various speeds. You can also get professional help to assess your strike patterns, as it will help to improve your running form.
Running biomechanics – Conclusion
It is important to avoid injuries while running, which can be better understood with the help of running biomechanics. Important variables must be monitored, such as stride length, cadence, and foot strike (weight distribution) patterns. Your cadence or step rate will impact your running efficiency and comfort, with higher rates reducing impact stress.
Your stride length should adjust with cadence to avoid overstriding, which increases injury risk due to higher impact forces and braking stress. Foot strike patterns with heels, midfoot, or forefoot affect the load distribution, so you must keep changing them dynamically. Excessive heel or forefoot striking can lead to specific injuries. Proper analysis and adjustments of you running biomechanics can enhance your running performance and reduce injury risks.