The Biomechanics The Biomechanics of Runningof Running

7/8 PE7/8 PETrack and Track and Field UnitField Unit

22ndnd Semester Semester

What is Biomechanics?What is Biomechanics?

Biomechanics refers to the way our Biomechanics refers to the way our muscles, bones, and joints work muscles, bones, and joints work together as we move. together as we move.

Running vs. WalkingRunning vs. Walking

Running and walking gaits are not Running and walking gaits are not the samethe same

Walking has a greater stride widthWalking has a greater stride width

Running has a narrower stride widthRunning has a narrower stride width

Running has a greater step and Running has a greater step and stride lengthstride length

Walking GaitWalking Gait

The Running CycleThe Running Cycle

There are three phases to the There are three phases to the running cycle:running cycle:

Stance—foot on groundStance—foot on ground

Swing—foot coming up or downSwing—foot coming up or down

Float—not touching the groundFloat—not touching the ground

Running GaitRunning Gait

Foot Pronation and SupinationFoot Pronation and SupinationPronationPronation is when the heel strikes the is when the heel strikes the ground and the foot rolls inward.ground and the foot rolls inward.It is the normal motion of the foot It is the normal motion of the foot when you walk or run.when you walk or run.

SupinationSupination is the opposite motion of is the opposite motion of pronation. The foot supinates, or rolls pronation. The foot supinates, or rolls on its outer edge, to help with on its outer edge, to help with stability as we walk or run. stability as we walk or run.

Pronation and SupinationPronation and SupinationPicture of right foot:Picture of right foot:Moving excessively inwardMoving excessively inwardThis is OverpronationThis is OverpronationRunners with low arches tend Runners with low arches tend to overpronateto overpronate

Picture of right footPicture of right footMoving excessively outwardMoving excessively outwardThis is OversupinationThis is OversupinationRunners with high arches tendRunners with high arches tendto oversupinateto oversupinate

Foot StrikeFoot Strike

Distance running: Generally, heel-Distance running: Generally, heel-first, then toe push-offfirst, then toe push-off

Sprinting: Generally, on ball of foot, Sprinting: Generally, on ball of foot, then toe push-offthen toe push-off

Check your Form, Part OneCheck your Form, Part OneHead up—look straight Head up—look straight aheadahead

Run tall—don’t slouchRun tall—don’t slouch

Arms should be at a 90-degree angleArms should be at a 90-degree angle

Hands should stay relaxed—cup your Hands should stay relaxed—cup your hands (thumb to forefinger)hands (thumb to forefinger)

(Pictured above is Kelsey Santisteban from (Pictured above is Kelsey Santisteban from CVHS)CVHS)

Check your Form, Part TwoCheck your Form, Part TwoSwing your legs naturally—knees Swing your legs naturally—knees should not come above their natural should not come above their natural swingswing

Do not overpronate Do not overpronate or oversupinate or oversupinate your feetyour feet

Don’t overstride (don’t reach for the Don’t overstride (don’t reach for the next stride)next stride)

Check your Form, Part ThreeCheck your Form, Part Three

RELAX! Staying relaxed means RELAX! Staying relaxed means keeping your face, hands, and arms keeping your face, hands, and arms loose while you runloose while you run

What did you learn from this?What did you learn from this?

Please write something that you Please write something that you didn’t know before, on your handout:didn’t know before, on your handout:

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ReferencesReferencesBird, A. (2002). Bird, A. (2002). Biomechanics of Running. Biomechanics of Running. Retrieved from Retrieved from http://www.latrobe.edu.au/podiatry/documents/podbiopdfs/http://www.latrobe.edu.au/podiatry/documents/podbiopdfs/BioofRunning.pdfBioofRunning.pdfAmerican Running Association. (2010). American Running Association. (2010). Check your form: Check your form: Running with correct biomechanics.Running with correct biomechanics. Accessed from Accessed from http://www.active.com/running/Articles/Check_your_form__http://www.active.com/running/Articles/Check_your_form__Running_with_correct_biomechanics.htmRunning_with_correct_biomechanics.htmWhat is biomechanics? What is biomechanics? Accessed from Accessed from http://sportspodiatry.co.uk/biomechanics.htmhttp://sportspodiatry.co.uk/biomechanics.htmPourtauborde, A. (2010). Pourtauborde, A. (2010). What is pronation? What is pronation? Accessed from Accessed from http://www.wisegeek.com/what-is-pronation.htmhttp://www.wisegeek.com/what-is-pronation.htm