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As a runner who’s eager to search out methods to run higher and assist others to do the identical, I’ve typically contemplated the query – what’s the best technique to run?
New analysis from Bas Van Hooren and colleagues in Sports activities Drugs has tried to reply this by finishing a scientific evaluation and meta-analysis. They included 51 research with 1115 runners!
What did they discover?
The next step charge (cadence) and better vertical stiffness and leg stiffness have been related to decrease power value/ higher operating financial system. Decreased vertical oscillation and trunk flexion can also assist effectivity. Higher knee flexion in swing is usually inspired by coaches however may very well be related to poorer operating financial system!
We’ve summarised their findings at totally different phases within the operating gait cycle within the photos under (tailored from Van Hooren et al. 2024):
How may we apply this clinically?
Runners with a low step charge (e.g. lower than 175) might profit from a small improve (e.g. 3 to eight%), which may be achieved by operating to the beat of a metronome or music. This may help handle over-striding (which is believed to scale back effectivity) and enhance leg stiffness and scale back vertical oscillation. Encouraging a extra upright trunk place might assist effectivity too.
Energy coaching and/or plyometrics can also assist operating financial system by rising decrease limb stiffness.
Runners are sometimes suggested to modify to forefoot strike to enhance effectivity however this evaluation concluded that operating financial system didn’t considerably differ between rearfoot or midfoot/forefoot strikers. Growing knee flexion throughout swing can also be generally prompt however this can be related to worse operating financial system and better power value.
This reveals that we must be cautious of a one-size-fits-all all strategy – suggestions must be primarily based on particular person evaluation and desires.
Runners typically actually worth gait evaluation and recommendation on enhancing their approach so we’ve an in depth module dedicated to it in Operating Repairs On-line. Discover out extra about our on-line course and the way it will enable you to get nice outcomes with injured runners right here.
Just a few issues to contemplate…
The associations between biomechanics and financial system have been typically small to average and, in some circumstances, have been non-significant or ‘trivial’. There’s additionally restricted proof that biomechanical adjustments result in improved efficiency.
Altering operating gait takes effort which can come at a metabolic value (particularly initially) so any advantages have to outweigh these prices to enhance financial system/ effectivity.
There’s numerous nice element within the paper so I’d extremely suggest studying this open entry evaluation. Right here’s the hyperlink https://hyperlink.springer.com/article/10.1007/s40279-024-01997-3