by Sheldon Persad

LINEAR RUNNING

Although it may sound too simplistic, nevertheless, runners at times fail to fully comprehend that long distance running does not simply involve the legs. Often neglected aspects of a distance runner's training routine are drills and strengthening exercises from head to toe. For example, the need for strong consistent arm drive is magnified for a distance runner when climbing a hill. Training for long distance running without a focus on drills, core, and upper body / lower body strength training is incomplete, contributes to improper running form, and may lead to overuse injuries.

Sprinters understand the link between arm drive and maintaining leg turnover. Your legs will typically do whatever your arms dictate. But a focus on correct arm movement while running is just one small aspect of proper running form. We need to also consider head position, shoulders, arms, hands, torso, stride and feet.

 

Undoubtedly, the speed at which one runs and the terrain one runs on will dictate the type of running form needed. For example, not all coaches agree on the issue of the heel strike. The Pose Method, developed by Dr. Romanov, suggests eliminating the heel strike, shortening the stride, minimizing eccentric work at the knee and increasing eccentric work at the ankle (Arendse et al., 2004). Others disagree and suggest allowing momentum to carry us over our centre of gravity with a natural lean (chest out) and foot placement (Miller, 2002). Perhaps we should instead consider what is appropriate for each individual.

A mid-foot strike or the Pose Method is not going to be possible or comfortable for everyone. If we consider the spectrum of bipedal locomotion, conventional generalizations would suggest that walking involves a heel strike, jogging may involve a heel strike, and linear sprinting involves no heel strike. But, these generalizations may vary if we are going up or down a hill. Variations will certainly occur if we are playing soccer on grass as an example of non-linear running. Finally, this would also vary based on the type running shoes we wear (Kersting & Brueggemann, 2006).

Blanket statements should be avoided and individual assessments relied upon. In speaking with chiropractors and therapists the topic of improper running form leading to overuse injuries often comes up. With spring just around the corner, runners will likely want to be running outside more often (instead of on a treadmill or indoor track). Take time to assess how you walk and run. Before briefly discussing field running, below are some simple suggestions and ideas for linear running form to give you a starting frame of reference.

MULTIDIRECTIONAL RUNNING

Running and sprinting during field sports differ in many ways from road running. One difference is arms do typically cross mid-line when one is required to change directions quickly. The proper arm swing can (and should) be taught, and even children between the ages of 7 and 13 years old are able to learn the proper form (Brown & Vescovi, 2003). Furthermore, lateral movements required in field sports increase the potential for ankle and knee injuries. Approximately 17% of sports related injuries are ankle sprains, which can be minimized with training and increased coordination (Neptune, et al., 1999). Lateral movements must be practiced to improve proficiency and decrease the chance of an injury (Besier, et al., 2001). This is especially true for women who are more likely to sustain ACL injuries possibly due to inexperience (McLean, et al., 1999).

Proper field running involves controlling your centre of gravity and allowing your arms to move in the direction of intention. Elite performers have supreme control and are able to change directions with minimal change in speed and/or vertical displacement. Improper non-linear running is easy to distinguish. People with poor control will typically move arms uncontrollably, and allow their centre of gravity to move too far away from their base of support.

Resources

Arendse, R.E., Noakes, T.D., Azevedo, L.B., Romanov, N., Schwellnus, M.P., & Fletcher, G.
(2004). Reduced eccentric loading of the knee with the pose running method. Medicine
& Science in Sports & Exercise, 36(2), 272-277.
Besier, T.F., Lloyd, D.G., Ackland, T.R. & Cochrane, J.L. (2001). Anticipatory effects on knee
joint loading during running and cutting maneuvers. Medicine & Science in Sports &
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Brown, T.D., & Vescovi, J.D. (2003). Efficient arms for efficient agility. Strength & Conditioning
Journal, 25(4), 7-11.
Buist, I., Bredeweg, S. W., van Mechelen, W., Lemmink, K.A., et al. (2008). No effect of a
graded training program on the number of running-related injuries in novice runners:
a randomized controlled trial. The American Journal of Sports Medicine, 36(1), 33-39.
Cross, M.J., Gibbs, N.J., & Bryant, G.J. (1989). An Analysis of the sidestep cutting maneuver.
The American Journal of Sports Medicine, 17(3), 363-366.
Hart, P.M. & Smith, D.R. (2008). Preventing running injuries through barefoot activity. Journal of
Physical Education, Recreation & Dance, 79(4), 50-53.
Kresting, U.G. & Brueggemann, G.P. (2006). Midsole material-related force control during heel-
toe running. Research in Sports Medicine, 14(1), 1-17.
McLean, S.G., Neal, R.J., Myers, P.T., & Walters, M.R. (1999). Knee joint kinematics during the
sidestep cutting maneuver: potential for injury in women. Medicine & Science in Sports &
Exercise, 31(7), 959-969.
Miller, T. (2002). Programmed to Run. Human Kinetics, Champagne: IL.
Neptune, R.R., Wright, I.C., & van den Bogert, A.J. (1999). Muscle coordination and function
during cutting movements. Medicine & Science in Sports & Exercise, 31, 294-302.
van Gent, R.N., Siem, D., van Middelkoop, M., van Os, A.G., et al. (2007). Incidence and
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