Think running is easy, think you are a natural ? Let look in depth at the components of running mechanics based on the PAL System.™ Posture should reflect the alignment of the body from the point of foot contact to the top of the head. The reference points for this alignment are the head, trunk, hip knees, ankles, and feet. The image and the cue for good posture is that of ”running tall.” After the start and acceleration the sensation should be of running over the ground as you are running fast. Good posture is a major contributing factor to reinforce this feeling. It has been my experiences that, if you improve posture, then arm action and leg action will also dramatically improve. The trunk and hips comprise the largest body mass segments. In order to move more effectively straight ahead rotational movement and side-to-side sway need to be controlled. The key is that they are controlled, not eliminated. Running like all other movements involves movement in all three planes of motion – transverse, frontal, with sagittal being the dominant plane of motion. Arm Action serves two functions: the arms assist with balance as well as provide a strong propulsive force is sprinting during the acceleration phase. The arms play a vital role in helping to control the rhythm of running. The direction of the swing of the arms should result in linear motion. Some rotary as well as side-to-side movement of the arms is necessary to counteract rotation of the body and the mass of the legs, but this should be minimal. The amplitude of the arm action will vary with the speed of the run. The shorter and faster the run the greater the amplitude of the arm action. The optimum Leg Action is to have the foot contact the ground as close under the Center of Gravity as possible. This is the most efficient stride. The amplitude of the leg action as reflected in the knee lift and stride length will vary with the speed of the run. Good running mechanics requires an optimum interplay between stride length and stride rate (frequency). Each person has an optimum stride length in relation to their leg length and the distance they are running. functionalpathtrainingblog/2013/06/running-mechanics-part-two.html
Posted on: Fri, 21 Jun 2013 15:26:40 +0000
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