In this blog post – number 4 in a series of 5 on running – we focus on running technique. Lize-Jeanne and Manjé from Lize-Jeanne Coetzee Biokineticist in Stellenbosch compiled the content.
“The more you run the better you will run.”
This, certainly, is not true, but just one of the many myths that exist when it comes to running as a sport!
As biokineticists and enthusiastic runners ourselves, we value a scientific and well-informed approach to running. Unlike the above misconception, successful running consists of many proven fundamentals. The correct running technique is one of them.
Danette Walley, a client of ours and an ultramarathon runner, also with a number of Two Oceans and Comrades marathons on her tally, agrees. Her viewpoint is that the correct technique not only contributes to a runner’s success, but also helps to prevent injuries. “Once you’ve mastered it, running technique is something which tends to happen by itself while you’re on the road,” she says. “But technique, especially, comes into play when a runner becomes tired. A conscious focus on technique at this stage takes the mind off the fatigue, and helps to improve performance without sacrificing energy.”
Elements of running technique
· Stride length
Runners should have a normal stride length. Under and over striding can lead to injuries, as this affects the foot strike. A biokineticist can determine a runner’s ideal stride length by evaluating the runner’s alignment of the knee and ankle upon contact with the ground.
· Upright posture
An erect running posture and adequate hip extension, while running, is essential. This assists in adding momentum as it allows a runner to “push the world rearward” at the toe-off phase. Unfortunately a modern lifestyle of spending prolonged hours with rounded shoulders and flexed hips in front of computers, causes tightness in the body’s hip flexors and weakness in the posterior muscles. Such under-activated glutes and posterior muscles lead to incorrect posture while running. An appropriate biokinetics programme will help to remedy this.
· Shoulder position
Run with relaxed shoulders. Tense shoulders, neck and upper back inhibit the motion of the arms. The arms provide balance, power and rhythm, and assist with leg motion, especially when the runner becomes tired.
· Bounce and rotation
Running is a linear motion which moves the runner forward in a straight line. However, excessive body rotation while running counteracts this linear movement. Runners should be aware of the joints in the body that need to rotate to function correctly. At the same time, however, ensure that the body itself remains stable and does not rotate from side to side.
Furthermore, prevent the body from bouncing. This usually happens when over-striding, or running at a too low tempo. Use energy to move forward, and not up and downward.
· Foot strike
Foot strike differs from runner to runner. The ideal, and the most beneficial, is to run with a mid-foot strike, and for the foot to be in contact with the ground as briefly as possible. Heel strikes, in contrast, are the worst, especially when it is part of over stride. This involves heavy landing, with the heel taking maximum impact. There are, however, less aggressive styles of heel strike which tend to facilitate effective mid-foot loading. Not recommended, however, is forefoot running as it places strain on the calf muscle and Achilles tendons.
· Gluteal and core strength
Runners should have an adequate amount of core strength. They should also strengthen and be able to actively use their gluteal muscles. These muscles provide stability around the lower trunk, pelvis and hips. Weaknesses in these areas can lead to hip, back and knee injuries.
When used correctly, the above techniques will have a compound effect on the efficiency of any runner. However, neglecting one or more will not only reduce efficiency in running, it could also cause injury.
Where to get help
For Danette, who followed a biokinetics programme to help her master the running techniques she grappled with, the benefits were substantial. “I especially needed help and guidance to correct my foot strike,” she says. “To improve this, Lize-Jeanne prescribed a training routine which at best can be described as “explosive force” exercises. These exercises, as well as the fact that I’ve trained under the supervision of my biokineticist, really helped me to get it right. It was almost like having had an additional trainer!”
No more misconceptions!
By now, it should be easy to understand why our earlier reaction to the statement “the more you run the better you will run” was that of dismay and disbelief. The time has come for misconception in running to make way for a scientific approach. Professional biokinetics programmes are available to achieve just that.
More blog posts on the way
Be on the lookout for our last blog post to come in this series on providing information of value to runners. Also visit the Lize-Jeanne Coetzee Biokineticist website at www.ljbiokin.com.
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