Improving Running Mechanics Karl Geissler & John Baumann

CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 49 - September 2006 Improving Running Mechanics Karl Geissler & John Baumann We have outlined a model of acceleration mechanics specific contests or tasks, oftentimes neglecting basic that emphasizes the importance of training the body physical components necessary for successful athletic to handle explosive single-support applications of force performance. Biomechanics teaches us that human (as described in issue 44 of the CrossFit Journal). Moving movement can be traced along three planes: the sagittal/ the body from zero to 20 mph (11.25 seconds per 100 longitudinal (splitting the body from side to side); the meters) is a seemingly simple yet highly complex task frontal/lateral (splitting the body from front to back); for the athlete to perform. It requires specific strength and the transverse (splitting the body horizontally, as to applied in a purposeful, concerted manner. When account for rotation.) Most people think of high-velocity performed properly, it can be a real thing of beauty. running as occurring in just one plane—only as moving When the athlete is untrained or improperly taught, the body forward in the shortest amount of time. But however, it can be devastating to the body. Fortunately, running is much more than that. We cycle the arms and high-velocity running is a skill that can be improved in legs through the front and back, we move our bodies every athlete, by improving either stride length or stride from right and left, and we fight rotation in our trunk frequency, or both. to keep our momentum going forward. The purpose of this article is to outline a protocol for improving Many athletes spend a great deal of time training for 1 of 4 ® CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://store.crossfit.com © 2006 All rights reserved. Feedback to [email protected] Improving Running Mechanics (continued...) running mechanics and to give non-specialist instructors The photo sequence above illustrates the key points in a means of developing this skill in their athletes. good high-velocity running posture. Review of running mechanics In Photo 1, the athlete is beginning a running stride. He is planting his right foot squarely on the ground. Notice American society in general has taken two perspectives the upper body posture. He is staying square to the when thinking of running mechanics: either overly finish line. Weak or overfatigued athletes tend to rotate simplistic or overly complicated. The simplistic approach too much from side to side. views running as analogous to breathing—we just do it. There is some truth to that idea, in the sense that Photo 2 shows the lead foot moving into position to running is a natural expression of our mobility, but serve as a pivot point for force application. The foot is that notion has also fueled a also planted almost directly beneath the athlete’s center lucrative industry of podiatry, of gravity. Momentum will orthotic shoe inserts, knee be optimized as the athlete replacements, and other Many of the principles and terms exerts force to maintain more and less drastic medical velocity toward the finish. used in training sprinting apply as interventions. In Photo 3, the athlete’s The other view is that well to the teaching of gymnastics center of gravity has moved past the planted foot. The speed mechanics are or Olympic lifting movements. highly complicated. The right knee is coming up cottage industry of speed forcefully to continue the enhancement devices, clinics, running cycle, and the triple “methods,” and personal extension of the left ankle, coaches benefits from keeping the mystery alive. The knee, and hip is visible. The arms are positioned to fight wise instructor of human performance enhancement excess side-to-side rotation. will recognize the simple biomechanical crossovers to Photo 4 shows the full expression of the running stride. successful high-velocity running. Many of the principles The athlete’s application of force against the ground has and terms used in training sprinting apply as well to the sent him briefly airborne, and he is at maximal stride teaching of gymnastics or Olympic lifting movements. length. The lead leg is being prepared for touchdown We are looking for forceful interactions with the and the stride cycle will be repeated again. ground while maintaining body positions that enhance this movement and prevent the likelihood of injury. Practice and training Good posture must always be emphasized when This level of detailed analysis is useful for studying the working with an athlete. There is not a lot of room components of the complex act of sprinting, but the for compromise here. It can be destructive to allow coaching cues that will help produce good form in your sloppiness even at lower speeds, because those flaws athletes are simpler. Encourage your athletes to drive will be radically magnified when the velocity is increased. forcefully into the ground. This will help improve their Our goal is to have forceful foot contacts with the ability to cycle through the running stride and prepare ground directly under the center of gravity. Striking with them for the next contact with the ground. We also want the foot too far forward causes an unnatural loading to emphasize “relaxed” arm swings through the center on the shin and lower leg and decreases momentum by of the body. Arms should be bent at approximately 90 briefly interrupting the body’s forward movement. We degrees when in front of the body, and opened more also emphasize the importance of fullfooted contacts. as they swing behind. Solid mechanics will reward the Too much loading on either the heels or toes will cause athlete with the highest possible velocities with the damage to the shins and/or lower extremities. least amount of effort. 2 of 4 ® CrossFit is a registered trademark of CrossFit, Inc. Subscription info at http://store.crossfit.com © 2006 All rights reserved. Feedback to [email protected] Improving Running Mechanics (continued...) Most clients we train are not concerned with setting a flexion, even when the athletes were unable to run record for the 100-meter dash, nor are they likely to race-related distances. His drills emphasize posture and attempt a sub-2:10 marathon. However, teaching good form and require the athlete to focus on uniform arm mechanics will improve their ability to run successfully and leg movement from point A to point B in the shortest time. Adding Now, drills in themselves are not going to improve running technique work to even a generalist athlete’s technique. Doing a lot of drills is not the “magic bullet” program can improve both stride length and stride for speed development, but they do develop specific frequency, and strengthening and improving the strength and flexibility in the muscle groups associated flexibility of the hip flexors can lengthen the running with sprinting. They are also highly portable, and can stride further. It does not require a great deal of be taught to clients who can then repeat them on their extracurricular work to develop these skills, just a own at any time. measured plan of development For CrossFit, we contend, the emphasis should be on Rehearsal of running skills will improve running simple movements only. In track and field, extensive drill economy and energy management. Running economy work may help lead to success in the 100-meter dash, can be thought of as the effort required to complete but most people we work with are not trying to cover a particular running stride. As in gymnastics, fighting, the greatest amount of distance in less than 10 seconds. or weightlifting, rehearsal creates neuromuscular Listed below, and shown in the attached video, is a connections that produce efficiency. A more efficient series of drills that can be taught to any athlete. We have running stride in turn leads to better energy-system ordered them in a sequence that progresses from simpler management, since each step covers more ground. (and less strenuous) movements to more complicated Rehearsal of proper running mechanics should emphasize and demanding ones. All drills should be performed good foot placement, knee lift, and arm swing in the with emphasis on full stride cycle. This learning process can be emphasized http://media.crossfit. hip and knee extension and developed by practicing varying movement patterns com/cf-video/FormDrills. and full foot contacts - i.e., by doing drills. wmv with the ground. The following section lays out a progression of drills 1. Low skips - Low swing with feet; emphasize fluid suitable for non-specialist CrossFitters and CrossFit motion; skip forward and backward. trainers. 2. Side shuffles - Swing arms overhead; posture should Drills progression be upright and fluid. The still-growing boom in specific performance- 3. Low cariocas - (Also known as “grapevine.”) Focus enhancement running programs draws on adapted track on sideways movement; feet alternate crossing and field drills and workouts. Many of these programs over forward and backward; arms stay loose. are grounded in teaching drills, or specific movement activities. One of the most popular was developed by 4. High cariocas - Same sideways movement as low legendary track coach Gerard Mach, who spent most of carioca but with a high knee lift on the front his career working around weather conditions that were crossover. not conducive to outdoor work (mostly in Poland and 5. Crossovers - Sideways movement but with no back Canada). Drills had been around, but Mach came up with crossover; the front leg will more than likely need a sequence that allowed him to logically teach the skills to be straight. related to sprinting and hurdling in close quarters.

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