Girl Fit Turns 1!September 8, 2017
Stretches And Strengthening For RunnersJanuary 10, 2018
October 13, 2017 | Christina Verhorevoort, PT, DPT
Are You Running The Right Way?
A large majority of recreational runners demonstrate a fault in running form called overstriding, demonstrated in the above picture (left). Overstriding means your foot is hitting ground far in front of your center of mass. This position leads to a “braking force” where the ground is matching your forward impact with a backwards impact. The braking force makes your running less efficient and can lead to pain with running.
Think leaning slightly forward while running (as in the picture above on the right) with your foot hitting the ground more underneath your body to decrease that braking force, improve the efficiency of your stride, and take a significant amount of stress off your knee joints.
When your foot is hitting the ground very far out in front of your body, it leads to a rapid impact force at foot contact. Because the knee is typically straighter, the force travels quickly up the skeleton causing more impact to be felt in the ankle, knee, hip, and even all the way up to the back.
When you land with your foot closer to your center of mass, you will have more bend in your knee which allows the muscles of your leg to help absorb the force. This position will decrease the force of impact at the knee and hip joints and also improves the push off phase as you unload the “spring” of the muscles in your leg.
If you feel like you need some help with your running techniques, posture, or form, please reach out for a Video Gait Analysis session and we can help give you even more individualized assessment and recommendations to improve your running!
Our next blog will go over some common stretches and exercises that are great for runners – stay tuned!
Written by Christina Beachy, PT, DPT, CSCS