As a launch to the Athletic Development Series on SportSquire, Brad digs into the evidence based approach to treating and working with long distance runners. He breaks the episode down into the following areas:
1.) Overview of Running Phases and Biomechanics
2.) Critical Events During Running Cycle
3.) Clinical Assessment
4.) Comprehensive Approach to Treating The Running Athlete
5.) Heel Strike vs MidFoot Strike
6.) Quick Educational Tips for Runners
Phases of Gait Cycle Include:
1.) Stance Phase: Initial Contact, Braking (Absorption), Midstance, Propulsion
2.) Swing Phase: Initial Swing, Mid-Swing, Terminal Swing
Critical Events During Running Cycle:
Stance Phase:
- @Initial Contact from Posterior View should show good hip/knee/ankle alignment. Look for scissoring at this stage.
-Is there heel strike or midfoot strike?
-@midstance from posterior view what is the level of the pelvis? Hip drop?
Swing Phase:
- Adequate Hip Extension at pre-swing (sagittal view 5-10degrees)
-Adequate Hip Flexion/Knee Flexion (<90 degrees shown to be problematic and limits forward progression)
-Adequate DF at mid to late swing (10-20 degrees), look for excessive toe out to indicate tight hips or calves. (These forms of tightness can also lead to scissoring in initial stance phase)
Quick Educational Tips for Runners:
Footwear: Mechanical deformation in shoe (rubber sole) from running episode takes 48 hours to recoil. If runners are going to run on consecutive days, they need to alternate shoes.
Cross Training: Swimming, Bike, Strength Training (train out of the repetition of your sport)
Hydration/Sports Nutrition
Visualization
Active Rest for Type A Runners
Goal Setting
This episode can help you to better identify the associated biomechanics and efficiencies needed to coach or become a more productive runner!
