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The Running Cycle
The Running Cycle
Achilles tendon
releases elastic
energy like a Hamstrings start to
spring activate to slow the
leading leg for the strike
Foot is in plantar
exion (pointed down)
OR
MUSCLES USED DURING
PP
THE RUNNING CYCLE
SU
This diagram shows the action
80
20
of the muscles most used
during each phase of running % OF
(although this is not necessarily CYCLE
representative of an ideal ring
70
30
of muscles). Muscle activation
varies through the cycle, with E
SW
IK KEY
activation peaking during the R
IN
ST ADDUCTORS HIP EXTENSORS
G
strike and support phases, when 60
40
STRIKE SUPPORT
The body absorbs During midstance, the
several times its own leading leg is directly
% OF % OF
weight in terms of underneath the hips. The
CYCLE CYCLE
impact during the foot body then travels forwards
strike. Numerous muscles over the leg, extending the
are active during this hip and knee, and enters the
phase and in the support propulsion phase of toe off.
phase as the body
absorbs the force
of landing.
Gluteal muscles
stabilize the hip and
help absorb impact
Hip joint is
extended
Quadriceps absorb
Knee is exed impact on landing
AN ECONOMIC CYCLE
200
183
Running is a skill, and learning good technique will ensure
that you practise it with greater efficiency and sustain fewer
injuries in the process. Runners should run tall with a slight
forwards lean and arms bent at about 90 degrees, and aim for
a wide stride angle during toe off. During the footstrike, the
foot should land in the area just in front of the bodys center
of gravity, and as much as possible it should strike the ground THE NUMBER OF MILLISECONDS
MIDFOOT-STRIKERS ALLEGEDLY SPEND
relatively lightly. You should also consider the length of your ON THE GROUND PER STRIKE, AS
stride and your cadence (stride rate). OPPOSED TO 199 FOR HEEL-STRIKERS
TOE OFF: STAY TALL AND DRIVE THE KNEE SWING: ALLOW NATURAL RECOVERY AND USE THE ARMS
New runners tend to lean too far Allow the trailing leg to cycle
forwards, inhibiting their stride through naturally. Your arms
angle. Stay tall, leaning from the should be engaged, rotating from
ankle, and this will provide space the shoulder, and cycling parallel
for a wide stride angle when to the torso, bent at a right angle.
driving the knee at toe off. This action balances the leg
This will fully stretch your hip movement and also helps set
extensors, allowing the leg your running pace or cadence.
to slingshot through.
Pelvic tilt
forward should Centre of gravity
oscillate very little
010
Lean from
the ankle
Toe off should
involve little effort
AN ECONOMIC CYCLE << 033
KEEP CENTERED Head is level
The body should remain as Midline
INFO DASHBOARD
centered as possible during
running, with the hips FOOT STRIKE MECHANICS
neutral. A small degree of Center What constitutes an ideal footstrike is still
line a subject of much debate and little data.
rotation of the torso and
Speed and distance both inuence which
of the hips is a natural
type of foot strike is used. Whatever your
consequence of lower limb strike, it is vital to avoid heavy landings
action, but arms should be Arms and overstriding.
parallel to the body and balanced
should not cross over the
MIDFOOT STRIKE
midline of the body, and Small This strike is on the ball of the
neither should the legs. rotation of foot and the heel more or less
Leg action is
the torso
symmetrical simultaneously, with the foot
landing parallel to the
ground. The arch is
loaded on impact.
STRIKE: LAND BELOW THE CENTER OF GRAVITY ON THE MIDFOOT Impact force is
The foot strike should land just transmitted
evenly up
in front of the bodys center of
the leg
gravity. This maintains momentum
and avoids a braking action. It also 50% 50%
protects the knee, and allows the
muscles and tendons of the leg to HEEL STRIKE
absorb the force of impact, storing A good heel-striker lands rst with the
it as energy. The foot should also outside of the heel, then rolls inwards
be relatively at as it comes down. to load the arch, and then toes off.
A heel strike has a double
impact: the rst of
90 which is often seen
Braking
as a braking motion. force
Despite this, most
Rotary
Trailing lower
runners covering motion
leg folds up as over a mile, running
the knee cycles Center of gravity at slower speeds,
through are heel-strikers.
Knee supports
up to eight times 100%
the bodys weight
during running
FOREFOOT STRIKE
Often seen in faster short-distance
Tibia can take runners, a good forefoot strike lands
vertical stress of on the ball of the foot, on the outside
10-15 times body
weight during the
edge, briey touching down
support phase with the heel. The foot rolls
slightly inwards, loads,
Achilles tendon achieves and then toes off.
full stretch, generating Lower leg should
about 35 percent of energy be roughly Force of impact can
during running perpendicular to put additional
the ground stress on the
Footstrike lands with ankle and calf
ankle below the knee
100%