Dicharry Running Flashcards
Running entails vertical forces…
2.5x bodyweight
Elastic energy during running
the body runs by storing and releasing elastic energy
tendon is the main storer and releaser of elastic energy
helps to offset the work of the muscles
What impairs elastic energy storage/release?
instability
too fast/too slow of cadence
Active peak
always midstance
reflects peak vertical force during support
dependent on speed, mass, contact time, stride dynamics
Impact peak
leg collision with the ground, not heel strike
modifiable w/foot contact, distance of foot contact to COM, pace
Propulsion
speed doesn’t come from turnover, comes from applying more force to the ground
increased force, increases stride length, increased speed
Twist and running
foot twists to the ground
shin and thigh rotate
pelvis twists on hip
upper body on lower body
arms twist
helps to maintain stability
restrictions in rotation cause lateral shifts in runner
Triple extension
hip
knee
ankle
helps to propel ourselves efficiently and forward
Landing too far in front of COM
increases loading rate, knee torque, work on muscles
Trunk lean causes
increase in loading rate
Increasing cadence
lowers loading rate, knee torque, and work on muscles
Loading of hip, knee, ankle
understand that off loading one is going to load the other joint. just because a technique is helpful for one joint does not mean it is beneficial for the others
Poor rotational stability (HT)
winds up the hip, increased tissue length
high force through unstable lever
Contralateral hip flexor tightness (HT)
increases pelvic tilt, increases strain on muscles within chain
Running often entails loads of what percentage of body weight?
2-5-3x BW
