Running Analysis: Sprint

Presented by Brenton A Hardy, MEd, ATC, CSCS Objectives

1. Understand basic running mechanics and utilization of top end speed training in program design 2. Coaching approach to running mechanics and reduce potential re‐injury rate 3. Incorporation of running drills into warm‐ups and movement skills to build efficiency Big Picture

Force Velocity Curve Force Velocity Curve

With Strength Training Power/Intensity Variation Acceleration

• Definition: Increase in rate of speed • Physics: the rate of change of velocity per unit of time – Newton’s 2 and 3 Laws • F = MxA • Equal and opposite reaction (horizontal ground force) • Simple terms: Going from point A to point B as explosive and quickly as possible. Top End Speed • Definition: Maximum Running Velocity – Speed Endurance, find a speed and maintain it for as long as possible (Jimson Lee speedendurance.com) • Simple terms: Get from point A to B while maintaining a specific speed. • Two Types – Gain Velocity (sprinters) – Maintain Velocity (distance runners) How’s my Form? Do We Know What to Look for? • Is it Mechanical and timing issue? • Is it shoes? • Is it the environment? • Nutritional deficiency and hydration? • Training and Injury history? • We need to ask the right questions before jumping to conclusions • Above all, we need to know what we are looking at Skill Development • Running is a SKILL • A skill is anything that requires: – Efficient Timing and Sequencing • Synchronize both front side and backside mechanics with appropriate arm swing • “Sprinting requires bilateral synchronization of muscular force and power to enable linear prolusion (McGinnis, 2013) • Contact the ground as close as possible to COM – Whip action • Needs specific Drills to improve specific Skills – Will discuss and practical lab Top End Speed Demands • Genetics • Nutrition Base • Aerobic Base • General Strength & Power • Mechanical Stress (efficiency) • Metabolic Stress (capacity) • Environment & Terrain • Training Age & Coach Ability • Recovery • Shoes • Mindset (drive) Genetics • Mitochondrial – Hemoglobin • Inc VO2 max and endurance capacity by dec oxygen cost • Myofibril – Creatine kinase isoenzyme – Actin‐binding protein • Psychological (BDNF) – Strong impact on RPE

Genetics and Sports (Lippi, Longo, & Maffulli, 2009) Strength and Power Strength Training for Running • Both need to supplement running • Strength (Storen et al, 2008) – 8 wk Max strength improves RE – Single leg pushing and pulling at various loads, tension, and speeds • Power Production: Horizonal Force Production – Broad Jumps – Bounding – Sleds (various load and speeds) Horizontal Ground Force • Hamstrings and Hip extension play a predominate roll in sprinting for force production (Morin et al 2015) – 5 to 20 yards • Fatigue in the hamstrings become limiting factor (Morin et al 2015) – Recovery • Force production introduction – Low level plyometrics and repeated force Force Introduction

Kettlebell Swing Vertical Jump Rope Single Leg Bounding Sled Work Mechanical Demands Top Three • Posture – Proper alignment from SH, TO, & Hips – Single Leg Stance • Arm Action – Short arc not long arc – Arms help generate momentum to propel off the ground • Leg Action – Cycle position – Figure 4 – Front & Backside Mechanics Top End Position

Proper Position Proper Mechanical Position Stride Length • Definition: The distance between center of mass upon ground contact • COM to COM – Horizonal ground reaction force – Gaining distance not stepping • Build from Short to Long • Front Side Mechanics (absorption) – Decreased stride length allows for more shock absorption Effects of Stride Length and Running Mileage on Probabilistic Stress Fracture Model (Edwards et al 2009) Stride Frequency

• Definition: The rate of speed of a stride; turnover time between ground contacts • The “Cycle” portion of the run – Build from Slow to Fast • Back Side Mechanics (propulsion) – Increase in Stride Freq Dec Stride Length – “10% inc stride rate reduces patellafemoral magnitude forces and loading”

Increasing Running Step Rate Reduces Patellafemoral Joint Forces (Lenhard et al 2014)) Ground Contact Time

• Definition: “the first initial contact of the foot (forefoot/mid) and terminal (toe‐off) contact” – Slow to Fast – Long to Short Time • Three Segments (Daoud et al 2012) – Fore, Mid, & Rearfoot strike (all take on stress) • Maintain elasticity in the foot for natural propulsive toe‐off – Keep foot neutral or dorsiflexed – “World class runners toe off earlier. A need for earlier propulsion sub‐phase”

Differences in GCT explain the less efficient running economy in north African runners (Santos‐Concejero et al, 2013) Run Like Forest

Analyze Forest Gump Run video: – https://www.youtube.com/watch?v=x2‐ MCPa_3rU – Mental Motivation Usain Bolt Slow Motion • YouTube Link: – https://www.youtube.com/watch?v=PH‐ 3cHxXAK0 Coaching Common Compensations • Prolong GCT – Power Walker or really good Salsa dancers • Lack of Front Side Mechanics – Heel striking & over striding • Lack of Back Side Mechanics – Back foot shows for too long • Lack of Cycle – Low knee acceleration piston action (Hammer time) • Lack of Posture Hold – excessive fwd or bkd lean • Timing and Synchronization – Arms and legs moving at different speeds and cadence Verbal Cues • Lean into the wind • More “Strike” • Less “Step” • More “Cycle” • Less “Reach” Imagery Cues

• Fred Flintstone (ground contact time) – Slow to fast • Road Runner (stride frequency and stride length) – Short to Long • Unicycle (Posture and Cycle) – Upright (tall but slight forward lean) • Skateboarder (strike back the ground) Running Skill Drills

• Build from Static Drills to Dynamic Drills • Dynamic Drills – build slow to fast • Wall Drills – 4 Point Cycle, Backside Mechanics, Complete cycle • March Drills – Figure 4 March and triple exchange march (challenge SLS) • Cycle Build ups – Ankle, Shin, Knee, SL Speed Cycle • Woodway Curve Treadmill – for cycle and posture • Wicket runs – For front side mechanics emphasis – Stride frequency and ground contact time WALL DRILLS

• FIGURE 4 POSITION WORK CYCLE BUILD UPS

• ANKLE – Feel like a wind up toy • SHIN – Foot cuts tibia and fibula in half • Joggers are majority mid to high shin • KNEE – Top End run Need for Speed Dynamic Drills

• Main Purpose: Introduction to Speed and Quickness • Butt Kickers (hip extension) • High Knees (max hip flexion) • Mid Knees*(mod hip flexion) • Straight leg run (proper force strike) • Straight leg run to cycle run – Build up all Slow to Fast within warmup Metabolic Demands Energy Systems • Systems – ATP‐PC • 1 to 10 seconds – Anaerobic Glycolysis • 30 secs to 1 min – Aerobic/Oxidative • 2mins or more • Varies Intensity – Adaptation (Train stimulus, adapt, change stimulus) Metabolic Costs • Find your Stride and Glide • “Runners consume less energy with optimal stride frequency compared to slower or faster.” • Poor form ‐> wasting energy • Proper form ‐> conserving energy

Energetically optimal stride frequency in running: the effects of inline and decline (Snyder & Farley 2011) CURVE TREADMILL

• “Contact time dec as both stride length and frequency increased” • “Peak horizontal force increased with incremental running.” • “To run faster, contact times need to be decreased for leg repositioning.” • “Stride frequency more important than length with velocities of 7.0 m/s”

Effects of Running Velocity on Running Kinetics and Kinematicz (Brughelli, Cronin, & Chaouachi 2011) Woodway Curve

• Quadriceps are predominate muscles particularly • RF and VL • Woodway transition – 30 second max sprint close to 30 m indoor flat ground sprint – Horizontal force more beneficial than vertical force

Sprinting Performance on the Woodway Curve 3.0 is related to muscle architecture (Mangine, et al 2014) Curve Striking Curve Stepping Incline Treadmill

• Incline Treadmill allows for more GCT – Incline “reduces stride length and stride rate, but increases foot push‐off time” • More thigh involvement • LE more flexed to absorb force • Dec VL during concentric phase – VL ecc loaded during swing – VL con loaded during flight – Possible less “ITB”

Elite long sprint running: a comparison between incline and level training sessions (Slawinski et al 2008) Incline Treadmill • Running training wheels by running hills • Utilize for introductory into running (rehab focus) or a new training stimulus to increase speed. • Stride Freq inc with inc height • Use treadmill – Inc SF – GCT – Reduce SL Wicket Runs What’s the Difference • Top End Sprinter – Gain Velocity • Distance Runner – Maintain Velocity • Form Requirements, except: – GCT and Stride Frequency are at different speeds regarding end goal – Stride length varies to everyone such as limb length, etc Cadence and Pace • Auditory‐Motor Synchronization – 130 bpm or more – Work at Higher HR and RPE without fatigue • Cadence with proper Beats – Get stepping with Dub Step – Acoustic tunes for slower paces • Metronome better to improve stride frequency – Dec stride length and “overreach”

The Power of Auditory‐Motor Synchronization in Sports (Bood et al 2013) Potential Program Design • Gain Velocity – Sprint work on Curve from 5‐30 sec with 60‐120s rest x 5‐ 10 (demands specific) – Wind Sprint work on flat ground from 20‐40 yards with rest and repeat • Maintain Velocity – Threshold work run on track or route (run as fast as you can before meeting anerobic threshold) – 5 Min Aerobic Speed on any equipment – Run 2min on 2/1 min off – Run Quarter to Half mile • Utilize Incline Treadmill for Rehab focus Long Distance Training

• Repeat Runs – Time or distance • Run up to 10‐20 min run rest for 5‐10 min repeat • Run 1 mile rest that time or half time repeat for specific total miles • Run 2‐3 mile repeat runs • Work to Rest either 1:1 or 1:.5 Finish Strong Conclusions

• Build Leg Strength and Efficient form – Improve Stride Frequency – Stride Freq Inc, Force Should Inc • Running is a SKILL use specific DRILLS – Timing and Sequencing – Make strength training, movement quality, and recovery a priority • Programming for training running – Pace base vs Resistance base • Once you own the skill (efficiency) then train (capacity) – Run for Fun – Run to Perform – Listen to Beats to maintain a beat References

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