Running is one of the most accessible and popular forms of exercise. Whether you are a recreational jogger or a serious marathon runner, optimizing your running technique can improve your performance and prevent injuries. A running analysis provides a scientific approach to gaining insight into your running style and improving it. In this article, we delve deep into the world of running analysis: what it entails, what is looked at, and why it is important.
What is Running Analysis?
Running analysis is a process in which a runner's running style is analyzed using various technologies and methods. This can range from simple visual observation to advanced motion analysis with high-speed cameras and sensors. The goal is to understand the runner's biomechanics (joint angles and forces acting on the body) and identify areas for improvement.
What is Looked At?
In a comprehensive running analysis, various aspects of the running style are analyzed from different angles: front, side, and rear. Here are some of the key parameters:
Cadence: The number of steps per minute. A higher cadence can help reduce impact force and increase efficiency. The optimal cadence often lies between 170 and 190 steps per minute, but this can vary depending on the runner. A cadence below 160 is associated with a higher risk of injury.
Overstriding: A too-long stride can lead to overstriding, increasing the risk of injury. In overstriding, the foot lands (far) in front of the body's center of gravity. This results in greater forces on the knee and hip joints and more stress on the hamstrings and gluteal muscles. Additionally, overstriding is inefficient because it creates an initial braking force that must be overcome to maintain speed, costing energy.
Foot Landing: The point where the foot hits the ground (forefoot, midfoot, or heel). Different foot landing patterns can affect the load on muscles and joints. Heel striking is the most common, occurring in 85-90% of runners, while forefoot striking is the least common, with about 2% of runners. Although it is still believed that heel striking is not good for the body, there is no proven link between injury risk and foot landing patterns. However, each landing pattern carries different injury risks.
Force Distribution: The distribution of forces across the foot during running. This can help identify imbalances and excessive load on specific parts of the foot, as well as further up the kinetic chain: the lower legs, knees, thighs, hips, and pelvis. This includes examining the rolling mechanism and whether the foot, for example, rolls inward more than usual during the stance phase (overpronation).
Hip, Knee, and Ankle Angles: The angles of the joints during different phases of the running cycle. These angles provide insight into movement efficiency and the load on joints and muscles.
Posture and Trunk Rotation: The overall body posture and movement of the trunk during running. Good posture can increase efficiency and prevent injuries. This also includes how far a runner leans forward during running and whether this movement comes from the feet or the hip area.
Why is Running Analysis Important?
Injury Prevention: Running injuries are often the result of biomechanical inefficiencies or imbalances. By identifying and correcting these, runners can significantly reduce their risk of injury. Various studies show that runners who undergo a biomechanical evaluation and adjust their technique based on it experience fewer injuries or can overcome existing injuries.
Performance Improvement: By gaining insight into their running style, runners can improve their efficiency. This can lead to faster times and longer distances without extra effort. Research has shown that small adjustments in technique, such as increasing cadence, can improve energy efficiency.
Individual Customization: No two runners are the same. Running analysis offers a personalized approach to understanding and optimizing a runner's unique biomechanics. This means that training and rehabilitation programs can be tailored to the individual.
Technologies and Methods
The technologies used for running analysis range from simple to very advanced:
Visual Observation: A basic form of analysis where an expert observes the runner and provides feedback.
High-Speed Cameras: These cameras can capture detailed images of the running cycle, allowing for accurate analysis. This includes apps that can display movements in high resolution in slow motion, increasing the reliability of the observation compared to visual observation alone.
3D Motion Analysis: Advanced systems that use multiple cameras and sensors to create a three-dimensional image of the running movement.
Force Plates: Devices that measure the forces exerted on the foot during running.
Wearable Sensors: Such as accelerometers and gyroscopes that provide real-time data on the runner's movement and posture.
Can Everyone Perform a Running Analysis?
No, not everyone can perform an effective running analysis. It requires in-depth knowledge of anatomy and biomechanics, as well as specific training and experience. There are specialized courses and training programs that focus on these aspects. While running analysis is sometimes part of education in fields like physiotherapy or movement sciences, this does not automatically mean that all graduates can do this accurately and effectively. It requires a lot of practice and experience.
It is therefore advisable to have a running analysis performed by someone who is extensively trained in this field and regularly works with runners. Professionals with this background can provide you with detailed and personalized advice based on your specific biomechanics and potential risk factors for injury.
The advice you receive in an average running store is often more focused on selling certain shoes and less on your individual running style and injury prevention. Therefore, it is important to choose an expert who can help you with a thorough and personalized running analysis.
Conclusion
Running analysis provides a valuable tool for both recreational and professional runners. By gaining insight into the biomechanics of running, injuries can be prevented, and performance can be improved. Whether you are a beginner looking to refine your technique or an experienced athlete aiming to elevate your performance, running analysis can help you achieve your goals. Invest in a comprehensive running analysis and discover the science behind a better running style.
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