Module 7 - Running Form Components

Question 1

Correct running form and proper running mechanics should not be viewed as a skill set everyone naturally has but rather a _______

Answer 1

learned skill that requires training to improve upon.

Question 2

What are the 11 running-form principles based on biomechanics and running economy?

Answer 2

• Look straight ahead
• Upper body erect with a slight forward lean
• Avoid a high or too-long stride
• Short Front Stride with Fast Leg Turnover
• The foot strikes the ground slightly in front of COM
• Transverse Pelvic Rotation
• Hip Extension
• Sweep, Don’t Pound
• Keep Hands, Shoulders, and Face Relaxed
• Arm Movement Should Come from Shoulders, Not Elbows
• Neutral Spine

Question 3

In relation to biomechanics, why is it important to look straight ahead while running and never up or down?

Answer 3

Runners who keep their eyes focused down tend to tilt their heads downward, which causes the shoulders to roll anteriorly and rotate internally. Further down the kinetic chain, this can lead to excessive spinal flexion.

looking upward or tilting the head backward cues the lower back to extend, which stresses the erector spinae muscles. This arched back position (hyperextension) results in the feet striking the ground substantially in front of the body, thus lessening the runner’s efficiency.

Question 4

What is the correct way to lean forward when running?

Answer 4

Leaning forward at the ankles and not the pelvis.

Question 5

What is COM?

Answer 5

Center of Mass

Question 6

Why is efficiency important in running?

Answer 6

Because energy that is wasted somewhere could be used to propel the runner forward.

Question 7

Regardless of whether an athlete has a heel or midfoot strike, the correct form is for the foot to strike the ground ______

Answer 7

Directly under or slightly in front of the hips.

Question 8

What are two primary reasons why the foot should strike the ground under the body:

Answer 8

To minimize hamstring stress, and more efficient forward propulsion.

Question 9

What is hamstring stress?

Answer 9

When the leg is excessively elongated in front of the body (termed overstriding), it puts substantial eccentric stress on the hamstrings.

Question 10

What is direct power transmission?

Answer 10

When the foot strikes the ground under the body, it immediately pushes down and rearward, thus propelling the runner forward.

Question 11

Longer stride typically equates to ________ pelvic rotation because of an increased _______.

Answer 11

Increased. Hip extension.

Question 12

By eliminating pelvic rotation, you effectively leave out an important aspect of the body’s ____________.

Answer 12

Natural kinetic chain.

Question 13

Pelvic rotation helps to ____________________.

Answer 13

Minimize the impact of running.

Question 14

What is transverse pelvic rotation?

Answer 14

The amount the pelvis rotates while walking or running

Question 15

What happens when you run with the correct amount of pelvic rotation?

Answer 15

When running with the correct amount of pelvic rotation, by the time the foot strikes the ground, that side of the pelvis is already rotating posteriorly, which reduces the impact on the body.

Question 16

Why does the impact on the body reduce when the pelvis rotates posteriorly?

Answer 16

Because the impact of the foot strike is dissipated slightly through the rotation of the pelvis.

Question 17

Running with excessive pelvic rotation requires the ______ to _______ to counterbalance the __________.

Answer 17

Upper body. Rotate substantially. Pelvis and legs.

Question 18

How many degrees is considered to much pelvic rotation?

Answer 18

45 degrees or more.

Question 19

What amount of upper body rotation is considered an appropriate amount of rotation?

Answer 19

15 - 30 degrees

Question 20

pelvic rotation is influenced by what?

Answer 20

Stride length, and more specifically, the amount of hip/leg extension.

Question 21

Runners with a pounding foot strike have more____________ than those who _______ their feet.

Answer 21

Vertical oscillation. Sweep.

Question 22

Rotation of the _________ in the tranverse plane initiates and ___________ a __________ foot strike.

Answer 22

Pelvis. Facilitates. Sweeping.

Question 23

The goal of a runner is to have as little wasted ____ as possible.

Answer 23

Energy.

Question 24

Arm movement should primarily come from the ______, not the _____.

Answer 24

Shoulders. Elbows

Question 25

Why should movement come from the shoulders and not the elbows?

Answer 25

Active flexion and extension of the elbows waste energy.

Question 26

What is arm movement used for during running?

Answer 26

Arm motion is used to counterbalance the momentum of the legs, not drive the body.

Question 27

What should be the focus of proper stride?

Answer 27

The focus should be on a relatively fast turnover with ample hip/leg extension.

Question 28

Why is a “too” short stride inefficient for a runner?

Answer 28

because the runner is not taking full advantage of the body’s stretch-shortening cycle.

Question 29

Where should hip extension come from?

Answer 29

Hip extension should come from the hip, not the lumbar spine.

Question 30

What is the primary role of the GMax when running?

Answer 30

Hip extension.

Question 31

If runners lack flexibility in their hip flexors, they will likely lack adequate hip ____.

Answer 31

Extension.

Question 32

______ has been shown to alter the biomechanics of the lower extremities.

Answer 32

Fatigue.

Question 33

What are the benefits of treadmill assessments?

Answer 33

• Easy to assess form because of the runner being stationary
• Can manipulate speed and incline
• Most gyms have them

Question 34

What are the drawbacks of treadmill assessments?

Answer 34

• A treadmill may induce transverse hip rotation that is not present when running outdoors
• When running on a treadmill, the belt often facilitates the drive foot moving rearward versus the foot pushing rearward because of hip rotation/extension.

Question 35

simply by running more, runners can _____________________.

Answer 35

improve their running economy

Question 36

What are the two primary strategies a runner can use to improve their form?

Answer 36

By running more, and focusing on improving their form with Technique drills, strength exercises, mobility and agility work.