inFORM Running

Running Re-ed Update

John Foster

MCSP, Dip Phys, PGDip H. Sci.

Consultant Physiotherapist

Running Injuries Specialist

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WHY DO WE RUN THE WAY

WE DO?

- IT’S EASIEST THAT WAY

- LEARNED BEHAVIOUR

- ANATOMICAL CONSTRAINTS

- SOMEONE TOLD US TO RUN LIKE THAT

- IT HURTS TO RUN DIFFERENTLY

We naturally run the

most efficient way

Self selected step-rate normally most efficient

Increased step rate 5-10% sig. biomechanical change

- lower torque, impact, grf

- earlier muscle activation

Most AEROBICALLY efficient ≠ ‘Good’ BIOMECHANICS ?

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RRI RISK FACTORS

1. PREVIOUS INJURY

2. HIGH BMI

3. LOAD: -FREQUENCY

-DISTANCE

-SPEED

-REST

4. INADEQUATE SLEEP

5. TECHNIQUE ?- INSUFFICIENT PROSPECTIVE TRIALS

Is there ‘ONE’ way to run?

ITB pain linked to increased lateral fem. rotation

AKP linked to increased medial fem. rotation

Achilles Pain linked to increased lat. foot loading

Tib post tendinopathy – inc. med. foot loading

Spring Mass Model

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STIFFNESS- the ability to resist deformation

Stiffer Springs are more efficient at

returning energy

Load and Release vs Push-off

or Paw back

What drives the mass forwards?

Passive Springs need stiffness

Achilles - 35% energy of running

Plantarfascia - 17% of energy

ITB, Hip Flexor tendon, Hamstring tendons, Patella tendon?

MUSCLES ARE SPRING TENSIONERS

Fall Forward?...Don’t bring

me down

.

“Gravity can do nothing to improve

your running efficiency on a flat

surface. That’s because gravity

provides no horizontal force; it simply

pulls you back down to the earth.”

Michael Tammaro, Ph.D. (Physicist), Steve Magness

(assistant coach to Alberto Salazar, and biomechanist

Irene Davis, Ph.D

The Exception

…ORBIT

What do the pro’s think…

Efficiency – Stiffen the Springs

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Centre of Mass

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The Pelvis should be

projected forwards and

Upwards

Run with the hips high

Ski platter

Fishing rod

Easier than ‘land feet under

the body’

Springy….not spongy

Before After

Falling, falling, falling…

Cheat Sheet

1. Does anything jump out

2. Listen

3. General style- Gazelle, glider, plodder, prancer

4. Side view

A. At foot-strike

B. At mid stance

C. At Toe-off

5. Rear-View

Poor hip control/glutes

activation

Links to:

ITB Friction Syndrome

Patello femoral pain

Achilles tendinopathy

Medial Tibial Stress Syndrome

Hip and knee and ankle instability problems

Crossed Extensor Reflex

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Rapid hip flexion of one leg

corresponds to rapid hip

extension of the opposite leg

Scissor-like action

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How to Activate the Glutes

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Early Foot Lift

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Glass wall cue:

Increased step rate

Shorter ground contact

Hip activation

Should we worry about

foot-strike?

Forefoot pattern less economical than Rearfoot

pattern in habitual RF runners at all speeds Allison H. Gruber, Brian R. Umberger, Barry Braun, and Joseph Hamill. Economy and rate of carbohydrate oxidation during running with rearfoot and forefoot strike patterns

Use foot strike sometimes as a tool to achieve

- vertical tibia

- bent knee

- Nothing wrong with a mild heel strike.

Forefoot/Midfoot striking is not natural

Hatala et al, 2013- 38 runners in Northern Kenya

(4m/s = 14kph)

70% of barefoot runners are rear foot strikers up to

14kph

90% -95% of shod runners are heel strikers

Heel Striking Injuries

Anterior Compartment Syndrome

Plantar heel pain

Tibial Stress Fractures

Excessive heel-strike?

Lift the knees

Drooping hips

Step rate-the 180 myth

As speed goes up step rate increases

Old vs New

Old Method

Forward lean

Forefoot or midfoot strike

180 steps/min

Relax the hips

Paw back

inFORM Method

Project up and forward

Mild heel strike OK (dependent on injury)

Early foot lift (5-10% increase in step-rate)

ACTIVATE THE HIPS!

Downward drive

Common Cues

Run tall – Up and forward

Fishing Rod –chest

Fishing rod – belt

Ski Platter

Knees 4-ward

Figure 4

Glass wall

Ankle up shin

Stone stepping

Ninja

Front door running

Small quick steps

THE FIGURE 4 CUE

….BRRREEAK

DRILLS & EXERCISES

CALF RAISES

HIP FLEXOR STRENGTHENING

OVERHEAD DRILLS

FOOT TO KNEE

SKIPPING

FIGURE 4’S

RUN ON SPOT

THERABAND (WAIST) RESISTED RUNNING

Side Effects

Fatigue: 4-6 weeks

Calf soreness

WALK/RUN PROGRAM

Main Messages

1. Activate the hips – knee drive

2. Project body and pelvis up and forward

3. Stiffness

4. Top down approach

5. Gradual change

QUESTIONS