Running Form and Biomechanics Flashcards
List and define the 3 phases of a running gait
Recovery (Swing) - any time a foot is in the air
Drive - starts when the leg is slightly behind the hips and continues until right before the foot leaves the ground
Support (Stance) - starts when the foot hits the ground and continues until the leg is directly underneath the hips
Which gait phase is eliminated during a midfoot strike?
support/stance phase
The force exerted by the ground on a body in contact with it
ground reaction force
Ground reaction forces change based on
the gait of an individual
Higher GRF =
Greater risk of injury
Which has the greatest GRF: walking, jogging, or running? Why?
Jogging
greater vertical oscillation
List 3 roles of the big toe
stabilize the foot
regulate degree of foot pronation
forward propulsion
Inward (medial) rotation of the foot
pronation
Occurs when the foot “rolls” laterally
supination
Excessive vertical oscillation reduces the of a runner
efficiency
Define the windlass mechanism
Prior to the foot landing when running, the toes are dorsiflexed, causing the plantar fascia to tighten, thus creating a stiff foot arch
During the gait cycle, upon landing, the toes and the arch to
plantar flex
flattens
absorb shock
What occurs to the toes and arch during the drive phase and why?
the toes dorsiflex
the arch becomes rigid
these actions provide a solid base for push-off
Narrow shoes with a crowded toe box reduce and of runners
efficiency
stability
Foot pronation helps the body
absorb stress
List the 4 phase of pronation during the gait cycle
Foot strikes the ground - slightly supinated (land on outside heel)
Foot travels through the support phase - foot transitions from supinated to a pronated position
Foot begins the drive phase - foot is in a pronated position
Foot prepares to exit the drive phase and enter the recovery phase - foot begins to supinate
The more a foot pronates, the more the femur and tibia
internally rotate
Overpronation is associated with increased and
GRFs
foot-contact time
List 4 visual signs of overpronation
knock-knees
during the recovery phase, the lower leg swings excessively outward in relation to the upper leg
during the recovery phase, the foot turns or “flicks” outward/laterally
substantial inward angle of the ankle
List 3 visual signs of supination
bowlegged
during the recovery phase, the lower leg swings excessively medially in relation to the upper leg
outward angle of the ankle
List the 8 components of running form
look straight ahead, not down
upper body erect
no high or long stride
foot strikes the ground slightly in front of or under the body
keep hands, shoulders, and face relaxed
arm movement from shoulders, not elbows
adaptable stride length and stride rate
hip extension
A slight forward lean should come from the , not the
ankles
hips
What are 3 reasons why the foot should strike the ground under the body?
hamstring stress
musculoskeletal stress
direct power transmission
What is the primary role of the arms during running?
to counterbalance the momentum of the legs
Hip extension should come from the , not the
hip
lumbar spine
Why do most runners not have the proper degree of hip extension and what does this result in?
because of an extremely short posterior stride
underactive GMax
If runners lack flexibility in their hip flexors, it is likely that they will lack which reduces the involvement of the .
adequate hip extension
GMax
Runners who have poor hip flexor range of motion often compensate via
hyperextension of the lumbar spine
What are 2 results of a weak glute medius?
tilted pelvis while running
internal rotation of hip while running
What occurs when the ankle does not have adequate dorsiflexion?
the drive phase of the stride will be cut short – thus reducing hip extension
body movement that is not the result of active muscle contractions
passive movement
Maximizing a runner’s can improve their running efficiency
energy return
an eccentric contraction of a muscle followed by a rapid concentric contraction of the same muscle
stretch-shortening cycle
Which 3 running muscles are most influenced by SSC?
quads
obliques
calves
the degree of stretch to a tendon that elicits the ideal stretch reflex
elastic region
What occurs to a tendon in the plastic region?
the structure of the tendon changes and therefore changes the tendon length
any increase in muscle strength of the tricep surae will increase that results in .
Achilles tendon stiffness
increased running economy
The primary functions of the foot in regard to running are and
shock absorption
propulsion
stiffer muscles and tendons =
greater elastic return
List 3 running movements that are passive movements
lower leg swing
hip flexion
knee flexion
What 2 areas consume the most energy while running?
supporting bodyweight - 69%
forward propulsion - 29%
Describe the spinal engine model
counter-rotation of the spine results in transverse hip/pelvic rotation and is a major influence in the gait cycle
a heel strike puts more stress on the system whereas a midfoot strike puts more stress on the system
skeletal
muscular
More important than the type of foot strike is
the angle of the tibia upon foot strike
Increasing stride length is largely a function of whereas increasing stride rate is likely due to
increased force production
increased neuromuscular and cardiovascular capacity
