Understanding Your Body

Running Assessment & Solutions will help you understand the Biomechanics of your body when running
Motion in the human body occurs in three directions. These motions include:

• forward to backwards
• side-to-side
• rotation

Forwards/backwards (sagittal plane)	Side-to-side (frontal plane)	Rotation (transverse plane)

The example above depicts the movement of the hip joint when running. As illustrated motion occurs in all 3 directions (planes of motion)

These motions occur in multiple muscle groups and multiple joints all working in unison to maintain the most efficient running form working against the forces of gravity, ground reaction force, and the momentum of the body.

The biomechanics of the body are influenced from below, when the foot hits the ground, and from above, the motion of the rest of the body (arm swing, opposite leg swing)

As the foot hits the ground the ground reaction forces are absorbed and motion in the foot/ankle occurs. The motion in the foot/ankle complex in turn causes motion of the lower limb resulting in motion up the leg to the rest of the body.

A runner's body structure will either fall into one of two categories.

1. A rigid structure ex. Under pronator/supinator does not absorb shock well prone to stress related injuries	2. A flexible structure ex. Over pronator excessive motion at the joints results in overuse of the muscle/tendon prone to the typical overuse running injuries including tendonitis

Running Form
An efficient running form is essential for the prevention of running injuries and improved performance. Working on improved running form is the same as changing your swimming technique or cycling cadence with cognitive thinking and practice.

Some ideas for a more efficient running form

• Posture: posture begins with your head tilt which should be predominately straight ahead with a slight tilt downward. Your chest should be held high and forward and give you the feeling of slightly falling forward. This feeling will take advantage of the gravitational forces with each step. Hand placement can also influence your posture. It is recommended to carry your hands between your waist line and rib cage.
• Arm Swing: swing freely mainly in a forward/backward motion. The arms should be relaxed along with the shoulders. Any excessive movement of the arms will create unwanted movement elsewhere in the body resulting in wasted energy
• Bounce: minimal bounce should be present. Any excessive motion up and down is energy expenditure for moving forward.

• Cadence: recommended between 88-90. (each time one foot lands in one minute).Research performed by J.Daniels. Improved cadence results in the foot landing closer to below pelvis which decreases the ground reaction force and also results in the foot spending less time on the ground thus a decreased chance of injury.

Right foot landing	right foot midstance	right foot pushing-off

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