SCIENCE of

O
YZE Y
ANAL R TECHNQ
U V
T
IUE, NP
ER INZ
IJUR , REVOLUTO
N O
IE YR TRAN
U IG
IN

RUNNING
2

Chris Napier, PhD

SCIENCE of
ANALYZE YOUR TECHNIQUE, PREVENT INJURY, REVOLUTIONIZE YOUR
TRAINING

RU NN IN G
SCIENCE of
ANAL
YZE Y
OU
R TECHNQ
IUE, PREVENT INJURY, REVOLUTO
I NZ
IE Y
OU
R TRAN
IN
IG

RUNNING

Chris Napier, PhD

 Penguin
Random
House

Hirani
Senior Editor Salima
Joyce
Senior Designer Clare ti Tai Sarkar
Project Editor Shashwa
Project Art Editor Philip
Editor Megan Lea
US Editor Kayla Duggerer
Designer Alison Ga
rdn
Gamble
CONTENTS
Editorial Assistant Kiron Gill
Producer, Pre-Production
David Almond 6 Dee
glute
p al
Producer Francesca Sturiale Foreword syndrome62
Jacket Designer A y Cox
m Introduction 8 Gluteal
tendinopathy
Jacket Co-ordinator Lucy Philpott 62
Terminology guide 10 Serts fracture
Senior Editor Alastair Laing 63
Managing Editor Dawn Henderson Avoiding injury 64
Managing Art Editor
Marianne Markham
RUNNING Running cycle 66
Art Director Maxine Pedliham ANATOMY 12 Individual gait 70
Publishing Director
Mary-Clare Jerram Running form 74
How w e run 14 Running routine
Illust ration s Arran Lewis 76
Mechanics fo movement 16
First American Edition, 2020 DYNAMIC STRETCHES
Published in the United States by DK Publishing 32
1450 Broadway, Suite 801, New York, NY 10018
Powering movement Forward swing
leg 78
Controlling movement 38
Copyright © 2020 Dorling Kindersley Limited Side swing
leg 80
DK,aDivision of Penguin Random House LLC External factors 46
2021 2 2 23 24 10 9 8 7 6 5 4 3 2 1 Calf stretch 82
001-315326-Feb/2020

All rights reserved PREVENTING

DRILLS
Without limiting the rights under the copyright
52 As
Running
reserved above, no part of this publication may be
reproduced, stored in or introduced into a retrieval
INJURY 84

system, or transmitted, in any form, or by any Running Bs 85

means (electronic, mechanical, photocopying
recording, or otherwise), without the prior written Injury risks 54 Running C s
permission of the copyright owner. Published in Strides 87
Great Britain by Dorling Kindersley Limited COMMON INJURIES 56
Bounding 88
Acatalog record for this book is available from Patellofemoral pain 57
the Library of Congress Carioca 89
ISBN 978-1-4654-8957-9 Achilles tendinopathy 58

Printed and bound in China Medial tibial stress RECOVERY STRETCHES

syndrome (MTSS) 59 Modified pigeon 90
AWORLD OF IDEAS
60
Z6

SEE ALL THERE IS TO KNOW Plantar heel pain T F L ball r e l e a s e

www.dk.com
Iliotibial b a n d pain. 61 Piriformis ball release 94
STRENGTH CORE THE TRAINING
PROGRAMS 188
EXERCISES 96 Fornt plank with
rotation 144
Beginner 5 km 190
Sdie plank withrotation 148
Begniner 1 0 km 192
Planning your drills 98 Box m puj 150
Advanced 1 0 km 194
FOOT AND ANKLE Single leg poh 154
Beginner mafrathon
hal 198
Foot d o m i n g 100
HOW OT Advanced half 200
marathon
R e s i s t e dt o e 104
TRAIN 156 Beginner
marathon 204
Heel drop 108 Advanced marathon 206
Ankle t u r n o u t 112
Why train? 158 Racing tips 210
Ankle t u r n in 114
Your
training goals 160
Glossary 214
HIP AND KNEE Assessing fi
nest
your 162
Index 216
Hip hike 11 8Tracking your training 168
170 Bibliography
222
Step down 120 Training tips
About t h e a u t h o r s a n d
Stepu p 122 Choosing and using
acknowledgments 224
126 a training plan 176
Standing hip rotation
Hip extension 130 Easy continuous running 180
F a s t continuous running 181
Traditional deadlift 132
Intervaltraining 184
Single leg ball squat 136
140 Hill training 186
Hamstring ball rollin
Cross-training 187
Lunge 142
 FOREWORD
Running si easy: you j u s t p u t one foot in front o f
protection against de
the other and go. So why learn the science behind pression, anxiety, and
.am
diente Soc ial interaction th
it? When you scratch the surface, you find there grouan rougruhnning
psd involvement in
puorg even
such
ts
Is more to this biomechanical and physiological
as
Parkrun also improves
phenomenon than mee ts the eye. If your aim is well-b eing
W
el hi the healtp
osheanlti involved are cle
to enhance performance and prevent injury, considerable, arly
familiarizing yourself with the scie nce of running
ru
isnn noting w itsith
owou risknts
Infact, niatrec injuries ear
c a n help y o u achiev e your goals a n d t a k e more w
hti running-"runner's kn as so ci
speat
cified
cally
pleasure in a sport that millions enjoy worldwide ee,"rofinstance.
Hthow
ereeviser
m,uch you can do to mitigate
eht risk, and that iswhere
WHY RUN? th e scien
com
cees in.
There a r e many g o o d r e a s o n s t o run, in addoitn USING THE SCIENCE
to the sheer pleasure of it. Regular running
is As a physical the
assoc iated with many health benefi ts t h a t c a n I rap
haist
ve, he
tholpe
usadnds
forunners, from novice to el
ite, co
improve your quality of life. Running makes you activity they love. My work is inform ntwin ithue
the
ed by my research
stronger and healthier, and as your body becomes into running-relainju tedry, and I haveseen time and
increasingly robust in response to this dynamic
again in my clients how an understanding
activity, you beco me less likely to deve lop disea se of why
injuocc
ry urs and h o w bes t to recover can improve
o r physical disability. the ir experience of running
Recreational running c a n hel p prevent
obesity, But t h e sci enc e of running can help with
hypertension, type 2 diabetes, osteoarthritis, more
than just injury prevention. If you want to improve
respiratory disea se, and canc er and improves sleep
a s a runner, understanding the physiology and
quality. Even in low doses, running is associat biomechanics involved is a game cha
ed with
a substantial reduction in risk of
dea th fro m all ca us es,
nger. Smal
adjustments in form can lead to big improvements
including cardi ovasc ular disea se.
The psychological ben efi ts of recrea if you know what to look out for and how to address
tional running it. And even a modest strength-training program
include stress relief, mood boosts, and potentia
lly can reap rewards on the roads, trails, or track if
Regular running is associated
with many health benefits that
improve quality of life

you know which exercises target the key muscle

g r o u p s u s e d i n running.
Runners are known for having an obsession
with numbers, from tracking mileage t o recording
personal bests, b u t knowing how to use t h e
d a t a t o maximize p e r f o r m a n c e i s what makes
the difference. Similarly, knowing how your body
works a l l o w s y o u t o u s e i t optimally. To b e a beter
runner, you should know which types oftraining
make y o u faster, which exercises ekm
a uoy o,nrgets
a n d w h i c h r a c e - d a y s t r a t e g i e s h e l p y o u p e r f o r m at
your best. Jerry Ziak, my co-author on the chapter
How t o Train, is a n experienced coach ow
h has
designed thousands of training programs for
athletes of all levels. We h o p e the knowledge w e
share enhances your performance and training
experience and helps you enjoy a lifetime of
pain-free running

Chris Napier, PT, PhD

Sport Physical Therapist
2:33 marathon PB
 NNING
SCIENCE O F RU

INTRODUCTION
go a long way toward
When it comes to running, a little knowledge can
This book offers the latest research
enhancing performance and preventing injury.
iques that have been
intorunning biomechanics alongside advice on training techn
on the trails.
proven to work under laboratory conditions, on the track, and out

ABOUT THIS
BOOK
No matter what your level of Ch4,apHte
owr to Train, ou
ability, motivations, or goals all you need to know to traintlines
Understanding may be, applying the science of efecviteyl and saefyl. Whether you
running to your training with this want to learn how to design
how your book as your guide wil bring you a be sp ok e training
plan and adapt
significant benefits as a runner. it as you progress, are loofor
body responds a race-spla
pencito
king
fichelp you
Chearpt 1 , Running Anatomy, preparefor a
ot running delves into the physiology of n e e d a walk-run
particula
evernt, or
progtha
ram
t will
running. Thiswill help you take you from zero to 5K safely
enables you to understand tw
ah happens within andquickly,
this chpro
apter
vides
your body in order to enable you expert guidance tohelp yo
optimize speed, t o run, as wel aswhat your body
u
m e e t those per son al targets
to be able
needs od so optimally.
to a n d s u c c e e d atrac ing
strength, and ptha 2,
reC Pervenitg
Injury, explores running-
how
performance related injuries occur. It outlines
measures you c a n take to reduce
your own risk of orrecover
injury
quickly if you dom
oeceb injured —
which is likely at some point.
All runners c a n improve
their
A note on terminology
form a n d running experience b y
On pp.10-11, you will find illustrated
incorporating into their training defin ition s o f t h e clinical term s
regime some or all of the Strength u s e d t o d e s c r i b e body movements)
Being able to follow these terms as
Exercises in Chapter 3. These
you study the subject of running
have b e e n specially selected t o enables you to understand the
target the most important muscle movements involved accurately, and

groups in running in order to make you can apply this understanding

to your own anatomy and running
them strong enough to be able to gait. Knowledge of these terms
withstand the impact and training will also help you to follow the
instructions for t h e strength
load of endurance running. These exercises in this book
exercises are also valuable to t h e
injured runner looking to rehabilitate
8
MYTH BUSTING
Runners quickly discover htat there si plenty of contradictory advice out
there. Whti so much conflicting information readily available, running
can become a confusing subject ot explore. Do not be misguidedyb hte
common m
hsyt shown here, which have lal ben debunked yb research.
MYTH FACT

HELPS PREVENT OSTEOARTHRITIS

Running will hurt my knees There is growing evidence toshow that recreational running
can protect against the development of knee osteoarthritis.
and result in arthritis when There is also evidence to suggest that even if you have
osteoarthritis, running maynot make it worse and could
I am older i n f a c t improve thea s s o c i a t e d symptoms.

YOU SHOULD DO DYNAMIC STRETCHING

I was injured because I didn't Researchshows

that static sercthnig does not reduce the risk
of injury and can actually decrease performance. It will not
stretch enough before I ran in recovery postworkout but
assist
and aid relaxation.
Include dynam
may improve joint flexibility
ci stretching (involving
movement) as part of a general
w
mraup- (see p.76).

SHOE TYPE DOES NOT MATTER

6 69 9
I was injured because I wore is lacking to support the idea that any particular shoe
Evidence
type—whether minimalist, maximalist,traditional, o r otherwise-
the wrong shoes for my foot type can help prevent injury. Runners should, however, avoid any
rapid changes in shoe type (see p.64) and monitor their overall
training load (see pp.168-169) to reduce their risk of injury.

HIGH-RESISTANCE TRAINING IS BEST

6699
This is a misconception. Muscular endurance is improved
I should do high-rep, low-resistance during running, so endurance exercises should not be the
strength training to build the muscle
f o c u s o f resistance training. Ah e a v y resistance-training
program twice a week for 6 weeks or longer h a s b e e n shown
to improve running performance and reduce injury risk.
strength I need for running

I BETTER
NEITHER FOOTSTRIKE PATTERN S

The idea that a forefoot strike reduces injury risk and improves
If I want to run faster and be running economy compared to a rearfoot strike is false. While
the type of injury may vary depending on where on your foot
injury-free, I need ot forefoot strike you land, the overall incidence of injury does not.

9
 Y GUIDE
TERMINOLOG ngear of movements,
Bnegi aba
capable ofll-aand -socket nt (see 21), hte h
e body 's jo in tsommodate a
acc ely using large rangejoi
of mooitnni multiplepi pjoalninesis.fo
Th
of v
n
e
t
me
o canbe described precis t this m ovem en t
. T
he
adduction hip si a nd in ernal into
and each ty pe
euardtlsi here. I eus these terms
throughou flexloinrota/etixoten.nsion.
/abduction, and internal/externa
th e terms gth exercises on
ly in th e ins tru ctions for stren
book, notab nce.
0-15 5, so mth ar iskpage for easy refere
pp. 10
Coronal plane
ANTERIOR
plane
Sagittal

POSTERIOR ADDUCTION ABDUCTION

The thigh moves The thigh m
Transverse
inward toward from het oves away
apnle mdinile.
the midline.

SUPERIOR VIEW
Midline
of the body ORIENTATIONS

N
PLANES OF MOTIO
Three imaginary lines drawn through
hte body form the planes. Movements
parallel to aline fall within its plane.
vem ent s occur
Forward-backward mo EXTERNAL ROTATION INTERNAL ROTATION
within hte sagital plane, side-to-side The thigh rotates The thigh rotates
cor ona l or
movements fall within the vements outward. inward.
PLANES frontal plane, and rotational mo
occur within the transverse plane.
OF MOTION

Ankle an d foot inversion occur at the subtalar joint, just below the ankle.
ankle and foot, allowing for
There are more than 30 joints in the Movements such a s pronation and supination are combined
nts. The ankle, primarily a hinge joint
complex and varied moveme nd movements involving the foot and ankle.
and plantarflexion. Eversion a
(see p.20), produces dorsiflexion

INVERSION PRONATION
PLANTARFLEXION EVERSION Combination of
DORSIFLEXION
Turning
at the ankle Turningat the ankle
Bending at the ankle Bending at the ankle ost h a t the s o l e o f t h e dorsiflexion, eversion,
so that the toespoint so t h e s o l e oft h e
that and abdouinct.
so that the toes point foot faces outward. footfaces inward.
downward.
upward.

10
 INTRODUCTION

Spine
The spine provides structural support for the upper
body and transfers loads between lower and
u p p e r b o d y. I t i s c a p a b l e o f flexion, extension,
rotation, side flexion, and combinations of these.

EXTENSION
EXTENSION FLEXION
The thigh extends backward, Bending at the Bending ta eht
waist ot move the waist to move hte
straightening
the body at the hip. torso backward. torso forward.

ROTATION SIDE FLEXION

Turning the trunk Bending the trunk
FLEXION to the right or left to the right or left
The ghhit moves forward, on the midline. from hte midline.
bending the body at the hip.

Knee
T h e knee, primarily a modified hinge joint (see
p.20), sustains loads of u p to 10 times body weight
during running. Flexion and extension are t h e main
movements, although it is also capable of s o m e
a b d u c t i o n / a d d u c t i o n a n d internal/external rotation.

SUPINATION FLEXIONI EXTENSION

Combination o f planta r- B
ngndei at knee,
the a tthe
Straightening
flexion, inversion, and decreases t h e
which knee, which increases
adduction. LATERAL jointangle. t h e j o i n t angle.
VIEW

11
RUN
ANA
ire s ti
Running motion re qu
p
whti many functions tak ing
dynamci n undersat
acoitn. A
rpi
involved can help y o u om
safe and niujry-free. This cha
enable ngunir a n d explains
become a ero effici
m
faster,
RUNNING
A N AT O M Y
Running motion requires the body to work like a complex machine,
with many functions taking place simultaneously in odrer to achieve this
dynamic action. An understanding fothe biomechanics and physiology
involved can help you improve your performance and keep yourself
safe and injury-free. This chapter explores theydob systems that
enable running and explains how they can be deptda to help you
become a faster, more efficient runner.
 Y
O
RUNNING MN
TA
WER U N THE RUNNING
HOW CYCLE
When you run, your body combines specifi
joint an musc
d le oniacst to en c Events a n d p h a s e s begins of initial contact and ends at toe-off
and is made up of three
to perform a eq
s
u
e
nc
e fo
able each leg subphases (see pp.66-6 8) Swing phase begins when the foot
The simple act of puttingone otf in orfnt of het tandem movements in The running cycle comprises a sequence of moments or "events" subphase, when
w leaves the ground. It starts and ends with a "float"
requires the integration of muscles,
other joints, thousands ofitthtim
h
e other.Thicy
s
es ndgiu cle si repeated
that are grouped into two main phases-stance and swing. When
a leg is in contact with the ground, it is in stance phase. This phase both feet are off the ground (seo p.69).
nervous Each component si
system. cycleis definbed r arun. The runni
sequencein y four key events in the ng
and the
important for m oiptal technique,
performance, : itial
understanding of dna swing. With ea ste,co a
t
n m id stan
toece
-off,,
and safety, and whti a lite
iporved through
m training. the significant ch p, thebody mana
ogurnd oni ges
anaotmy, each can be ees pp4.6-47) tcaer force G (RF,
exp erienced
recycles the energy intohet onex n im pact and STANCE FLOAT SWING
t step. 20| 30| 50|
Slight forward
lean of upper body
Forward gaze
Amn drives
driving back
Elbours bent O
etpios arm Arm driv
a t 90* forteard
ing
Opposite arm
driving forward
Center of mass
Hip flexed (COM) Hip in f u l l
Hip
extending extension Hip flexing
Knee slightly Peak knee
flexion occurs
Ankle
Knee flexing
Foot is flat on
Rearfoot the ground
strike shown Ankle
Foot almost
•airborne
N
ITI L CONTACT
IA MIDSTANCE TOE-OFF SWING
Most runners land o n t h e h e e l a n d others l a n d o n t h e At this point, halfway between initial contact and The hip and knee extend and the ankle plantarflexes While off the ground, the leg swings from its toc-off
midfoot or forefoot. Footstrike pattern (see p.72), the toc-off, the vertical GRF is at its maximum, stretching to propel the body into toe-off. As the foot leaves position behind the torso to just ahead of the COM,
leg's posture at footstrike, and where the foot lands i n muscles a n d t e n d o n s i n t h e leg. The leg goes from the ground, the ankle is maximally plantarflexed ready for initial contact. Nost of the energy required
relation t o t h e body's center o f mass (COM) all a ff e c t experiencing the initial braking force to generating and the hip and knee are maximally extended t o for this movement is generated by the elastic recoil o f
drive t h e body forward.
how the GRF is distributed through the body. propulsion force. The COM is now at its lowest. muscles and tendons stretched during stance phase.
기
 ANATOMY
RUNNING
MECHANICS Pectorals
Pectoralis m
MOVEMENT
aj
Pectoralis m or
OF inor
Cervical extensors
S p l i u s capitas
Interco
stal mu Trapezius
to b o n e s stes
Skeletal muscl es a r e atched Levator scapulae
by tendons. such, as the hamstrings,
Some Brachia
Oth.ers,
joints lis
are long cross mupitel
and Rhomboid minor Deltoids
s u c h as t h e intrinsic muscles of eht foo,t
are short and confined ot lsla areas.
m Abdom
Rectus inals Spinal enxsotr
Exte abdominis
ra Cervical extensors (above)
l abd
obliques ominal
MUSCULAR SYSTEM Internal ab
obliqu
e
dom inal (small, deep muscles
Triceps brachi:
Muscles create movement through (d s
ee
thousands of contractions,
forceful Tranp,svnot s
ho )
ersus aebm
domina
demonstrating endurance and resilience
in response to repetitive usage.Runser Hpi flexors
need strong legs, b u t also strength
i nthecoreandarmst odrive and po Gluteus medius
Rectusses way
fe orisn) Gluteus maximus
movement. Strength training ( s e e (see quam Gluteus medius
pp.96-155) can improve running d
Sartoriusnes)
performance a n d h e l p prevent injury. Adducto
(see belowrs)
Muscle fibers Tendons have
Adductors less blood flow Piriformis
run in parallel elbow flexors Adductor long
Biceps brachit us
Adductor brevis
and elasticily
Brachialis (deep) Adductor magnus than muscles,
Pectineus
Gracilis
Hip extensors
a duct or m a nus
Quceapdisr Hanstnings
Rectus femoris Biceps feroris
Vastus medialis
Vastus lateralis Semimembranosts
Vastus intermedius
Internal structures (deep, not shown)
are visible a s stripes
Collagen fibers Ankle plantar flexors
ROISE 1 0 7 3 1 0 1 Tibialis posterior
Ankledorsiflexors Calf muscles
Tibialis anterior
Soleus
Skeletal m u s c l e fi b e r s Extensor digitorum longus
Extensor hallucis longus Tendons|
These fibers are made u p of sliding micro- These rugged bands of connective tissue a r e
filaments, which contract to create movement. made of dense cords of collagen fibers. They
are less elastic than muscle but store energy
supply to hibers, enabling muscles to produce when stretched and return it by springing
more power a n d endure longer contractions. SUPERFICIAL DEEP back, an important function in running. D
P
E SUPERFICIAL
 RUNNING ANATOMY| Mechanics of Movement
ORK ECCENT IC
HOW MUSCLES W cles. l
musleta
ske
The calfRan CONTRACTO
muscl d quadriceps
IN
Most of the body's muscle
s are
voluntary duringes engage eccent CONCENTRIC CONTRACTION M
elcus repair
and are under
They attach to the skeletonondto the firinofgsmo tor phase (stheee pcarly loadinricgally The calves, quadriceps, proximal Muscles are made of cylindrical cells
as they ab .66), length hamstrings, and glutes engage bundied together and covered in
control. Their fibers resp by the centralvousrne forceof lasorb the impaen cting concentrically during the connective fissue. Muscle damage
led
neurons, which are control tendon alsondlen
ing. The Ach terminal stance phase (sce tnggers the repair process. White blood
muscles often worki n illes
system (see p.38). Skeletal erside ofa joint to conrlt absorbs GRF. gthens as it p.68) to propel the body cells clear dead tissue, then new fibers
forward into the next step.
eith
o nrate
ope and connective tissue form while new
pairs that e impu er
lses
trigg blood vessels and nerves are generated
the direction of movements. Nerv
ones via tendons ot
the b Cylindnical
muscle fibers to pull on en.t muscle fi b e r
movem
produce muscle muscle lissue
Types of con trac tion
le contractio n.
There are threemain types of musc
Concentric: The muscle shortens during contraction.
ns
during
lengthe contraction.
Eccentric: The muscle M u s c l e fi b e r s
Isometric: The length of the muscle remai ns encased i n
unchanged during on.iactront c o n n e c t i v e lassur
relate
contra to t h e
ctions
In running, eccentric
ground reactio n
forces
absorption and storage of Quadriceps
(GRF, see pp.46-47), while concentric contractions TRAININC ADAPTATIONS
relate to the forward propulsion of the body. Slow- a n d fast-twitch
to propel the body
Quadriceps Proximal hamstrings and its center o f m u s c l e fibers
massf o r w a r d There are two types of skeletal muscle
MUSCLE KEY toabsorb the G
R
F fiber slow twitch and fast-twitch. Slow
twitch fibers, being relatively resistant
Distal hamstrings t o fatigue, are used dunng steady state
eccentncally
aerobic exercise. Fast-twitch fibers a r e
contruct
able to generate explosive force and
activity but can only sustain this for
LeEccentric:
ngthening Hamstrings Calf muscles short periods. Although training
under tension
to the body a n d
propel to the other, the kind of training y o u
d o determines which type increases
！

center of mass
its in size and/or quantity within muscle.
M a t t h o u tt o r t e r e n
Slow twitch Fast-twitch
• Isometric:
Held muscles fbers power h b e r sletyou
a steady r u n
Calf muscles
contract eccentrically
to absorb the GRF HALF-MARATHON
Achilles tendon
lengthens
The Achilles tendon)
plays a n important role i n Achilles t e n d o n
running. During this stance, it shortens
lengthens under tension. Just
Al toe-off, the springlike Achilles
like a stretched elastic band. tendon recois, allowing the elastic
this tendon stores a significant
EARLY
TERMINAL energy stored dunng the loading
amount of GRF energy for u s e STANCE
during the toe-oft LOADING
18
 M u s c l e repair
C O N C E N T R I C CON TRA CTI ON ndrical cells
Mu scle s are m a d e of cyli ered i n
The vcael,s quadcierps, proximal bun dle d tog eth er and sclcov
Mu e d a m a g e
hamstrings, and e n gsa g e
glute con nec tiv e tiss ue.
process. White blo
od
during t h e triggers t h e repair e, then ne w fibers
concentrically su
cells cle ar de ad tis su e form while n e w
p h a s e es(
te rm in al sta nc e the b o d y a n d co nn ec tiv
e tis
d nerves are gene
rated.
p.68) ot propel bl oo d vessels an
e.ts
then e x t p
f o r w a r d into driyl
calniC
muscle fib er
Microtears o n
muscel tissue
after exercise
lcsu
eM fibers
in
encased e
v e ti ss u
c o n n e c ti
NS
PTATIO
G ADA itch
TRAININ fast-tw
eps - and
Quadric Slow rs
contract e fi b e s
letal mu w-
cle
ically ody m u s c l o types of sketw itch. Slo
concentr b a r e tw d fast- nt
pel hte T h e r e low-twitch a n latively resis-ta
t o proits center fo fi b e r : fibers, being reuring steadyrs a r e
s state
and
forw ard twitch ue, are u s e d dst-twitch fibe n d
mass g a
t o fati i c exercise. F plosive forcef o r
a
x
a e r o b g e n e r a t e e sustain thisg
o ly in
a b l e t y b u t c a n onhough train e t y p e
ings activit eriods. Alt ers from on you
p g
a m s t r ally s h o r t t c h a n g e fibind of traininc r e a s e s
mal h ic c a n n oother, the kh i c h t y p e i n muscle.
P r o x i c t concentr
t o t h e m i n e s w ty within
contra t e r
d o d e a n d / o r qu
a nti
in s i z
e twitch
Fast- t you
s
st ring le
fibers finish
l ham
h
lly -twitc
D i s t a t eccentrica Slow wer t to
po sprin
contra
c fibet ersa d y r u n
as N
s ATHO
mu scle -MAR
HALF
C a l f ntrically
ce
ct con y and
contra pel hte bodof mass
to proits center forward
on
tend illes
lles Ach s t i c
Achi e n s inglike the eliang
r t s p r in g
s h o -off, thels, allow t h e load 19
e i g .
At to o n reco d durinopulsion
t e n d s t o r e - in pr
 ment
RUNNING ANATOMY | Mechanics of Move
JOINTS s a r e calle d join ts. Cylindri
cal end
Connections between bone Movement possible
These can be fibrous (as in the sutures of the skull). i n one plane
hysis), or synovial
cartilaginous (as in the pubic symp
(as in the knee). In synovial thearticulating
joints,
bones are well cushioned in a fluid-filled cavity. Hinge join t
These joints are further categorized according t o The cylindrical end of one
bone fits into t h e circular
their shape and structu re. of synovial
The types opening of another b o n e Rounded e n d
joint used most in running are gliding, hinge, One moves while the
and ball-and-socket joints. other remains stationary,
like a door hinge. The
Cuplike socket pu nda don
elbow is a hinge joint and
the knee is considered a
modified hinge joint Ball-and -socket joint
Inside a synovial joint One bone with a rounded,
balt-like end fits into the cuplike
Adjoining bones sit within a cavity filled with synovial fluid socket of another bone. This
This lubricates the joint, reducing friction between t h e Ccriualr receptacle arrangement allows the greatest
bones and enabling greater movement. t h e bones a r e range of mation, meaning all
capped with smooth, dense cartilage, allowing them t o movement types are possibie in
glide across one another with minimal friction. Acapsule all directions. The shoulder and
of connective tissue surrounds the joint, supporting hip are ball-and-socket joints
movement while resisting dislocation Ligaments
around and within the joint hold the bones together.
Allows for
Fla su
t rfaces side-to-side
of bones are in
Joint capsule holds direct contec
t
Shori, siding
Articular movements
cartilage
reduces friction attach bones
together
Patella
Gliding joint
Thick synovial Bones with fl a t or slightly curved
f u i d cushions surfaces make direct contact i n
gliding joints. Range of motion i s
limited and does n o t involve rotation,
These joints are found b e t w e e n
Fat pad v e r i d o r o ta n di nt i el a t o d ib o n u s
of the foot, where their gliding
Meniscus
action enables t h e necessary
flattening of the longitudinal
Bones come together arches o n landing during running
to create a j o i n t
Ligaments connect TYPES O F SYNOVIAL JON IT
bone to b o n e Ligaments
T h e b o d y coordinates the actions
o f m a n y joints i n order to run, and Bones are connected by dense fibers called
Spongy bone ligaments. These attach to the ends of t h e
t h e movements allowed by each
type o f joint dictate how the body adjacent bones, holding them together a n d
shape and preventing them from twisting too much o r
KNEE JOINT moves while running. The
n t determines moving too far apart and dislocating.
s t r u c t u r e o f each j o i
the range of movement it will enable.
2 0
 RUNNING ANATOMY | Mechanics of Movement
ANKLE A N D FOOT Solous
f o r every
The ankle and foot provide the found ation Large, flat m uscle lying
stepyou take. This stable base the groun
absor bs d beneath the gastro
enemius Adductor hallu cis
reaction force (seepp.46-47) and gesnaterhnegtrts
for toe-off. The ligame nts form a n
of the foot Achilles ndoet
above shecaA Lumbrical muscl es
archlike triangular framework, which sits tt the gastrocnemius
and soleus to the calcane
Peroneus l o n g u s
a branched fibrous band spanning the sole. This us
s foot to work as
the
ure
allow
struct both
euqinu digitorum l o n g u s
transitionfrom Flexor hallucis longus
a —vernlgivotpi the legduring the Abductor hallucis
braking into itarenadlec a spring for oteo.-f
ng—
Fibula
Flexor digitorum
Extensor hallucis l o n g u s
Foot c o r e longu s tend ons
Posterior talofibular
The interplay between theintrinsic and extrinsic muscles
of the foot (see p.102), its tendons, and the sensory a n d plantae
Quadratus
motor nerves that control the arches provides strength a n d extensor
Superior peroneal Superior
stability for each step. How these elements work together i s retinaculum
retinaculum
similar to how the core stabilizes the back
lower pelvis.
and Abducto r digiti minimi
Anterior tibiofibular ligament
FOOT ARCHES Calcaneofibular ligament
Anterior atolfibualr INFERIOR W
EIV
longitudinal T h e tarsal a n d ligament
metatarsal senob
arches, b r a c e d b y
ligaments, muscles, ANATOMICAL VARIATIONS
Inferior extensor unm
acliectr
a n d tendons. T h i s
Keeps the extensor tendons in place Arch height
framework s p a n s f r o m There is considerable variation
Transverse I
metatarsal b o n e s o n diC
obu bone in arch height among indriduals
arch longitudinal arch However, despite common myths
either side o f t h e on this subject, there is little
MEDIAL VIEW foot, creating a stable orneE
sxt digitorum longus tendons evidence that variations such a s
strut.
triangular Altach to the phalanges; aid extension of the toes low or high arches are associated
with increased injury risk. In fact,
arch height when static, with t h e
Extensor digitorum brevis foot raised off the floor, is actually
attaches a t base Attaches from the calancus; a poor predictor of how much t h e
of calcaneus extends the toes arch collapses during the stance
(heel bone) | Calcaneus - phase of running.
The heel bone
Metatarso- oE
nersxt hallucis longus tendon
Attaches t o t h e fi r s t p h a l a n x ;
phalangeal joints Plantar
fascia extends the great t o e
o r a n c h e so u
digiti m
iinm
i Metatarsophalangeal joints
Phalanges
LATERAL VIEW INFERIOR VIEW
PLANTAR FASCIA FOOT STRUCTURE
This s trong fibrous b a n d r u n s across t h e b a s e o f t h e f o o t a n d 3 joints; and
There are 3 arches; 26 bones; 3tendon s, and
branches out to each toc, constraining collapse of the medial m o r e than a hund red muscles, Metatarsals
longitudinal arch. It acts like a cable joining the calcaneus a n d ligaments in the foot. This complex structure
t h e metatarsophalangeal joints a n d shortens w h e n t h e t o e s is regularly subjected to loads of up to three LATERAL VIEW
are dorsiflexed (see p. 10), stiffening the arch. times your body weight during running
2 3
221