The biggest mistake runners are making

Let’s get down to business…

Running in theory is very simple, just one foot in front of the other right?

Well, if only if was that easy. There are so many variables and views on running technique these days, which I’m sure you know, it’s enough to put even professionals into a spin, trust me I see them all the time.

So what is it that 95% of runners are doing wrong then?

It’s surprisingly simple; they push themselves along instead of pull – confused? Let me explain further.

You see, naturally we’re programmed to push harder and stress more muscles in order to become faster. For example, in situations when we need more speed, we consciously contract and stress large muscle groups such as the quadriceps, gluteals and calf muscles. These muscles are perceived to be especially important for running up hills, which is far from the truth (which we’ll cover later).

It is all very well if we want to sprint 100 meters but let’s face reality, in the context of long distance running, these muscles won’t sustain that amount of activity very long, plus we’ll have legs like tree trunks if we keep doing sprinting exercises and pumping large weights, so we need to get smart about it.

People always ask, shouldn’t I be developing these large muscle groups if I want to go fast? Doesn’t that make sense? They’re bigger so they last longer, right?

WRONG! Ironically these groups should be used the least!

I know I know you probably don’t believe me, trust me you’ll understand soon.

To appreciate this claim you need to first understand the basic principles of biomechanics – don’t worry I’m not going to delve into the world of physics or anything like that, just plain and simple concepts followed with analogies for now.

You see, your body is simply a network of levers involving bones and joints, supported by tissues such as ligaments, tendons and muscles.

These levers, coupled with momentum and gravity, can work to your advantage with staggering results.

This concept is very easy to appreciate with some simple practical tests.

For example – Stand on your left foot and swing your right leg forward, allowing the force to result in a step forward. Momentum will carry your right leg forward by a meter or more right? – Obviously this depends on your height, speed of swing and flexibility.

Notice how this forward gain was relatively easy?

Another example is standing with both feet together and leaning forward until you feel the urge to lift a leg to prevent you from falling. If you do this activity you’ll likely see over 1 meter again from something which requires little or no effort, just utilizing the simple laws of levers, momentum and gravity….easy.

The levers we used here were obviously mainly at the hip, knee and foot.

Now believe it or not, you were able to move that body forward quite easily without using significant ‘push type’ muscles. In fact the only significant muscle used in relation to these levers were the hip flexors (which primarily lift the knee up – see picture), followed by gravity and minor muscle stimulation to plant your foot down to avoid falling.

It is these hip flexors which are the key to unlocking your potential to run economically and also effectively run up hills (pictured on the right – from the spine and pelvis, down to the thigh bone). Another priceless example was a famous study performed back in 1985 by a mathematician named McGeer.
The study involved a steel skeleton type structure, which, when pushed, was able to sustain momentum and walk in it’s neutral position without the aid of any further external source of energy i.e. continual pushing.

Why am I telling you this? Simple, what McGeer was able to demonstrate was that when you get a well balanced structure (in this case, a skeleton), coupled with momentum and the right surroundings (such as a flat non slip surface), you are able to achieve forward progression without continual external or physical intervention. In other words, assuming the same surroundings, we don’t have to strain the heck out of our bodies if we want to simply walk or run smoothly.

Now I know what you’re thinking… it is highly unlikely we come across these ideal and consistent surroundings, as there are so many more variables involved like needing to change direction, avoid an object, hills, awkward slopes and un-even terrain, to name just a few. Yes that is correct, fortunately we do have muscles to help combat these variables, as without muscles and support we would likely stop moving at the first hill, or fall over when we try cross the road!

However, it goes without saying I want you to consider and seriously think about these examples and study, because it demonstrates perfectly the ‘ideal technique’ of moving forward, in this case, running.

It is something which you should strive for, in any given situation, whether road running or mountain running, up hill or down.

That is, finding your own neutral position, use the laws of momentum, gravity and those mobile levers to your advantage.

For any further discussion or enquiries please contact us at the clinic on 09 354 4427 or email conan@aucklandsportspodiatry.co.nz