Running Form and Biomechanics

Question 1

List and define the 3 phases of a running gait

Answer 1

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

Question 2

Which gait phase is eliminated during a midfoot strike?

Answer 2

support/stance phase

Question 3

The force exerted by the ground on a body in contact with it

Answer 3

ground reaction force

Question 4

Ground reaction forces change based on

Answer 4

the gait of an individual

Question 5

Higher GRF =

Answer 5

Greater risk of injury

Question 6

Which has the greatest GRF: walking, jogging, or running? Why?

Answer 6

Jogging

greater vertical oscillation

Question 7

List 3 roles of the big toe

Answer 7

stabilize the foot

regulate degree of foot pronation

forward propulsion

Question 8

Inward (medial) rotation of the foot

Answer 8

pronation

Question 9

Occurs when the foot “rolls” laterally

Answer 9

supination

Question 10

Excessive vertical oscillation reduces the of a runner

Answer 10

efficiency

Question 11

Define the windlass mechanism

Answer 11

Prior to the foot landing when running, the toes are dorsiflexed, causing the plantar fascia to tighten, thus creating a stiff foot arch

Question 12

During the gait cycle, upon landing, the toes and the arch to

Answer 12

plantar flex

flattens

absorb shock

Question 13

What occurs to the toes and arch during the drive phase and why?

Answer 13

the toes dorsiflex

the arch becomes rigid

these actions provide a solid base for push-off

Question 14

Narrow shoes with a crowded toe box reduce and of runners

Answer 14

efficiency

stability

Question 15

Foot pronation helps the body

Answer 15

absorb stress

Question 16

List the 4 phase of pronation during the gait cycle

Answer 16

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

Question 17

The more a foot pronates, the more the femur and tibia

Answer 17

internally rotate

Question 18

Overpronation is associated with increased and

Answer 18

GRFs

foot-contact time

Question 19

List 4 visual signs of overpronation

Answer 19

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

Question 20

List 3 visual signs of supination

Answer 20

bowlegged

during the recovery phase, the lower leg swings excessively medially in relation to the upper leg

outward angle of the ankle

Question 21

List the 8 components of running form

Answer 21

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

Question 22

A slight forward lean should come from the , not the

Answer 22

ankles

hips

Question 23

What are 3 reasons why the foot should strike the ground under the body?

Answer 23

hamstring stress

musculoskeletal stress

direct power transmission

Question 24

What is the primary role of the arms during running?

Answer 24

to counterbalance the momentum of the legs

Question 25

Hip extension should come from the , not the

Answer 25

hip

lumbar spine

Question 26

Why do most runners not have the proper degree of hip extension and what does this result in?

Answer 26

because of an extremely short posterior stride

underactive GMax

Question 27

If runners lack flexibility in their hip flexors, it is likely that they will lack which reduces the involvement of the .

Answer 27

adequate hip extension

GMax

Question 28

Runners who have poor hip flexor range of motion often compensate via

Answer 28

hyperextension of the lumbar spine

Question 29

What are 2 results of a weak glute medius?

Answer 29

tilted pelvis while running

internal rotation of hip while running

Question 30

What occurs when the ankle does not have adequate dorsiflexion?

Answer 30

the drive phase of the stride will be cut short – thus reducing hip extension

Question 31

body movement that is not the result of active muscle contractions

Answer 31

passive movement

Question 32

Maximizing a runner’s can improve their running efficiency

Answer 32

energy return

Question 33

an eccentric contraction of a muscle followed by a rapid concentric contraction of the same muscle

Answer 33

stretch-shortening cycle

Question 34

Which 3 running muscles are most influenced by SSC?

Answer 34

quads

obliques

calves

Question 35

the degree of stretch to a tendon that elicits the ideal stretch reflex

Answer 35

elastic region

Question 36

What occurs to a tendon in the plastic region?

Answer 36

the structure of the tendon changes and therefore changes the tendon length

Question 37

any increase in muscle strength of the tricep surae will increase that results in .

Answer 37

Achilles tendon stiffness

increased running economy

Question 38

The primary functions of the foot in regard to running are and

Answer 38

shock absorption

propulsion

Question 39

stiffer muscles and tendons =

Answer 39

greater elastic return

Question 40

List 3 running movements that are passive movements

Answer 40

lower leg swing

hip flexion

knee flexion

Question 41

What 2 areas consume the most energy while running?

Answer 41

supporting bodyweight - 69%

forward propulsion - 29%

Question 42

Describe the spinal engine model

Answer 42

counter-rotation of the spine results in transverse hip/pelvic rotation and is a major influence in the gait cycle

Question 43

a heel strike puts more stress on the system whereas a midfoot strike puts more stress on the system

Answer 43

skeletal

muscular

Question 44

More important than the type of foot strike is

Answer 44

the angle of the tibia upon foot strike

Question 45

Increasing stride length is largely a function of whereas increasing stride rate is likely due to

Answer 45

increased force production

increased neuromuscular and cardiovascular capacity