THE SKILL OF RUNNING
The beauty of running is in its simplicity. Grab some shorts, shoes, and you’re good to go. Shortly after learning to walk, humans figure out how to run. As highlighted in Chris McDougall’s “Born to Run” our running on two legs is a key feature that defines us as humans. It is a movement that comes naturally and we’ve all done it before. So running is simple, correct? Well, it’s not quite that simple. In fact running is one of the most complex natural movements we learn as children. I would argue running is a skilled sport and it should be treated like one.
The mechanics of running require precision in sequencing upper limb and lower limb movements to maintain balance and posture as we float forward. If you’ve ever taken a few months — or a few years — without running, you know just how awkward running can feel when these patterns are out of sync. Use it or lose it.
In fact running takes skill and practice to become highly efficient at it. Naturally humans want to accomplish the most amount of work with the least amount of energy expended. In running, we do this by becoming highly efficient. Efficiency not only helps manage workload, but also decreases injury risk and cumulative stress on the joints of the lower limb. So how do we get better at a skill? It requires deliberate practice and repetition to achieve mastery. Be mindful of these rules and cues to improve your running.
Rule #1: Foot strike. Aim to allow the foot to fall beneath your center of mass, landing on the midfoot or forefoot with a soft knee. This allows the leg to absorb ground reaction forces on impact, distributing the load throughout the muscles of the lower limb. Contrarily if we allow overstriding and subsequently heel-striking we are running with the brakes on, directing the load toward the knee and hip joints while decreasing the efficiency of the stride. When the foot strikes the ground, the leg should already be in the process of moving backwards preparing for push-off. Barefoot drills and strides are a good way to train a footstrike beneath your center of mass and a quiet, soft strike.
Rule #2: Cadence. One key indicator that you are becoming a better runner, is that you are becoming a faster runner. Speed is a function of stride length x stride rate, or cadence. If you want to run faster, try increasing the cadence gradually. You want your steps to be short, springy, and quick off the ground. Not only will this increase your pace, but it will help achieve rule #1 by eliminating the tendency to heel-strike.
Rule #3: Posture. Forward lean from the ankles while maintaining a tall torso, shoulders back and chest relatively forward. Keep your chin up, even if your eyes are looking downward to scan your terrain. The upper body and arm swing should be relaxed, allowing the arms to swing reciprocally while your core is stable and balanced. Run tall, graceful.
Rule #4: Frequency. Running often, adapting a frequency of running has been shown to improve running efficiency and subsequently running economy. This makes sense – if you practice a skill 6-7 days per week rather than 3-4 days per week, you will master this skill much faster. And these runs should be approached as deliberate practice, working on technique for at least a small portion of each run.
Practice. Practice. Practice. Technique is something that can be easily refined. All it takes is an awareness of proper and improper form, and the guidance of someone who is informed about proper running form to help facilitate your improvements. Coaches, Physical Therapists, and sometimes even fellow runners can help you along the journey to becoming a faster, healthier and more efficient runner.
The injury risk in runners is far too high, considering it is the most widely-participated sport on the planet. Many of these injuries can be avoided if we approach running as a skill to be learned and mastered. The more skillful we are with this movement, the more joy we are able to experience through it. In running, we have often been told what to do, but not shown exactly how to do it. If you’re looking for more guidance in determining how you can improve your running, schedule a virtual gait analysis and consult.
