Biomechanical Efficiencies
Martin Lewis
Please read this if you forgot how to run, or if you think you think you need a bit of a service.
The efficiency of your running action can be improved by implementing a small number of changes to your running style. Chi and Pose methods of running are regularly cited in running literature as providing an efficient running style. Both methods apply simple biomechanical principles to the running action in an attempt to optimise its performance.
Most top endurance athletes will not have consciously taught themselves to run efficiently, but hours of repetition will have encouraged the adoption of a style which is biomechanically and physiologically efficient. Three key principles outlined below describe how running posture affects performance.
Firstly, you need to understand the term Centre of Mass. The Centre of Mass is a fictional point at which all your body mass can be considered to be located; useful in a simple biomechanical analysis. When standing with your hands by your side, this point is just below the navel and central to the body. In running it is the velocity of the Centre of Mass, which we wish to keep as fast as possible to achieve the shortest race time.
Principle One
Reduce Braking Forces. If you plant your foot in front of your Centre of Mass a braking force acts on your body, i.e. you are pushing yourself backward. You can maintain a higher velocity and more efficient stride if you minimise the amount of braking on foot plant. Make sure your foot contacts the floor below your body.
Principle Two
The Ups and Downs of Running. Movements which act up and down will not move the body forward. Whilst some upward force is required to lift you in to flight, for many runners this can be excessive and the energy expended raising their body weight might be better spent in pushing the body in the desired direction of travel. Planting the foot below the body ensures that the force you apply to the floor delivers a forward propulsive force and not a vertical one. Concentrate on moving forward not upward.
Principle Three
Rolling Ball. Try the following standing. Keep your body tall and not crumpled. Angle your whole body forward. As your shoulders pass in front of your centre of mass your body will start to fall forward and you are now using gravity to take you in the desired direction. This in effect turns your body in to a rolling ball, always trying to take you forward. Stay tall whilst running, with your shoulders forward of your Centre of Mass. Looking slightly down will keep your body tilted forward.
Drills
Sprinters have been using drills for many years in order to reduce braking forces and optimise foot plant. Take a look at the A’s and B’s drills used by sprinters which focus on planting the foot below the body in order to reduce braking forces and unnecessary vertical movements. The key to these drills is perfect practice. Once a week finish your session with 10 minutes of drills, Initially walking them through and only when you have the technique correct try to implement them in to a running action.
These three simple changes can improve your efficiency and optimise your running velocity.
About the Author
Martin Lewis is a gifted athlete and has a huge brain. Not only did he graduate from loughborough university with a 1st class degree in sports and exercise sciences, but he can run very fast for a long time. He currently spends his time studying for a PHD in Simulation Modelling (we don't know what it is either) as well as continuing to train hard. He is an expert in endurance training and has experience of training with elite skinny dudes. He will though, completely ignore you if you go to support him in the London Marathon so I wouldn't bother if I were you.
