The importance of biomechanics when running

Biomechanics is the science that is responsible for studying the movements of living beings. Among these studies is also the analysis of how our muscles, tendons and ligaments work together so that our body moves.

Although it does not sound so important, it really is, since when doing sports or workouts of high physical demand it is important to perform the movements in the best way so that our body can perform at its best, in addition to avoiding injuries.

Discover the importance of biomechanics in running and know the benefits it can bring for a runner.

Importancia de la biomecánica al correr

Biomechanics in running

1. Lateral movements

Lateral movements when running are very common in many runners, more than everyone thinks.

Running sideways for a long time creates undue discomfort in the lower back and hips area, and forces runners to expend more energy than is actually necessary, because they need a lot of effort to reach the speed they would normally have if run correctly.

Running with lateral movements will not only lower your performance, but over time they can cause injuries. You will not realize it at the beginning, since they are “natural” movements of your body, but in the long term you will be able to notice the consequences.

Movimientos laterales en la biomecánica al correr

2. Power or lack in the starting movements

If you observe a runner from a rear position, when executing the movements to start running, you will be able to immediately observe the distribution of power on the left and right side.

To detect a common problem in runners, look at their heels and the position they take when raising their feet when striding, then see if the other foot reaches the same level or if it reaches a different position.

If there is an imbalance when performing these movements, it means that there is a weakness on the less strong side or perhaps it could be the effect of a previous injury. This is a very common problem in runners , but can be solved with stability exercises, glute strengthening, and alignment checks with an osteopath or sports chiropractor.

Cómo adquirir más potencia cuando empiezas a correr

3. Excess stride

This problem occurs when a runner’s foot hits in front of the runner’s center of mass. The ideal movement would be for the runner’s foot to land right in the body’s center of mass, below the hips and not in front of it.

The reduction of the time of contact with the ground, translates into a greater repetition of the blows with the foot and a greater efficiency. In order to know if a runner has this problem, it would be best to record it from a lateral position and at a slower speed than normal, in order to observe the movements with more fluidity and accuracy.

To eliminate this bad movement we recommend 2 or 3 races per week with accelerations uphill (ideally 7 to 8 times running 60 to 80 meters at a pace of 5k), walking back to the starting point between each series.

Upward accelerations force a runner to put their feet below their center, which will ultimately translate into proper technique.

Cómo trabajar la biomecánica en el running

4. Forward rotation of the shoulders

Many people spend many hours in front of the computer. If this happens to runners, it could cause their shoulders to roll forward and their back to arch, inhibiting the diaphragm and normal breathing, as well as forcing a change in normal stride patterns.

If this problem occurs, you should work on getting your shoulders back in the correct position. Use a towel and think of an imaginary rope that pulls your sternum up and out. This movement will keep your shoulders back and allow for more relaxed breathing.

Evitar la rotación de los hombros al correr

conclusion

It should be taken into account that each person moves differently, since all bodies are different and tend to perform movements according to their own needs, either performing the rotational movements in an inappropriate way.

If you are one of these runners and you are not performing the movements properly, then you should start by looking for tips that help you improve, in this way you will avoid injuries and annoying problems over time.

References

  • Pete, R. How Important Are Biomechanics to Runners. For Active [Revised March 2019].