The Facts About Running Flashcards
SAID Principle
Specific Adaptations to Imposed Demands
Running not only causes overuse injuries, it also “helps prevent” overuse injury
Gait Cycle
Walking 1.2-1.7 seconds
Running 0.7-1.0 seconds
Sprinting 0.4-0.6 seconds
Stance vs swing ratios
Walking 60% stance 40% swing
Running 40% stance 60% swing
Float phase
the phase during running in which both feet are off the ground simultaneously
Running cadence by gender
men 160-180 steps/min
Women +10 or more steps compared to men
Another term for the loading response phase in running
Tibial forward progression
What is forward momentum produced by in running vs walking?
Forward momentum with running is produced by the “swinging” leg and arms and not by the “stance” leg as in walking
Increasing velocity with running increases what else?
Range of motion requirements
What position should the knee always be in during running?
20-25 degrees of flexion
This is causes by momentum of glute max contraction NOT hamstrings
Transverse plane mechanics in running
Swing: hip IR, anterior pelvic tilt
Stance: hip ER, posterior pelvic tilt
Transformation of force in running? How?
Midfoot striking vs heel striking
- Midfoot strike opens STJ, opens MTJ, frees metatarsals to adapt
- Heel strike STJ closed, MTJ closed, rest of foot also remains rigid
Foot strike in running v sprinting
Running: midfoot strikers
Sprinters: forefoot strikers
Rehabilitating runners vs sprinters
Runners: concentrate on concentrics & eccentrics
Sprinters: concentrate primarily on eccentrics
First toe sign
Worn shoe pattern including protrusion or hole at or near dorsal great (first) toe area due to extensor hallucinating compensating
Ground reaction forces
Walking GRFs are absorbed by both legs (1.25xBW)
Running GRFs absorbed by one leg (3xBW)
