I PDX RUN

An interesting video that will help runners understand running mechanics and how injuries can form

Key Points:

  • roughly 26,200 strides in a marathon, small problems will be experienced 26,200 times
  • Body bounce = vertical work/stress the body experiences
  • Decrease stride # by increasing stride angle/length = hip flexibility
  • 1% increase in stride angle = 2% increase in stride length
  • Maximize your stride angle and decrease bounce by having:

Hip Flexibility

Hamstring flexion > 135 degrees

Hip extension > 60 degrees

Hip flexion > 90 degrees

  • Lack of hip flexibility will predispose you to over striding
  • Over stride = jabbing the brakes = stress on the knee cap
    • Correction: Have the foot land under you -15 degrees
  • Toe lift = Shredding the shins
  • Tight shoulders = twisting the steering wheel
    • Legs will cross midline to compensate for tight shoulders = over prontation to make full contact
    • The foot, ankle, and knee were not designed to be efficient at these lateral movements

 

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