Pro Running  versus Walk Running

A lot of recreational runners graduate to full running from a run/walk programme. In doing so, they have come a long, long way in their fitness. If you are one of these then you are typical of my Clients. One problem is a plateau in progress and another is the dreaded injury.

In the run walk, propulsion comes from swinging at the hip and the recovery leg heel tends to drop down below the knee and out in front. Swing and Drop. This technique requires the calf and hip flexors to do a lot of work. The jarring action of the heel land causes injuries throughout the body.

In pro running, the work comes from the bigger muscles – hamstrings, glutes – allowing you to step over the knee. Tuck and Drive.

 The DIP Position is where your ankle, hip and knee are all closed (called triple flexion). The ankle being closed is called dorsiflexion. Your head is at its lowest point in the run cycle as you have effectively dipped down. Think of it as squashing a spring, ready to let go. The primer position. Another way is to think of a ski jumper ready to take off….but on one leg. Think of a weight lifter just about to thrust the bar overhead.

Here you are loading your tendons with energy in the expectation that they are elastic and will return or amplify that energy.

Reference Points:

• Leg Positions: Free leg knee is crossing the stance leg knee.
• Arms carriage: Arms are similar left and right
• Trunk: Pointed forward and a slight lean over the support leg.

The TUCK position is where you open those three areas on the standing leg – hip knee and then ankle (called triple extension). The ankle being open is called plantarflexion.  Think of this as letting the squashed spring go. You will “spring” up and forwards. This is the release phase. The standing leg is under pressure – the quads are keeping the knee stable and the glutes are trying to keep the pelvis square.

The free leg is playing a significant part . As above, in order for the energy to be unloaded in the forward direction, the hips need to be level and the knee tracking straight. By TUCKing the free leg under the hip, you square the pelvis by lifting the unsupported side up. The hamstrings of one side and the glutes of the other are working together to stabilise.

Stance leg ankle opens. Free leg heel goes up to tuck under the hips. Torso may lean over the stance leg to keep alignment.

Here you are unloading your tendons with elastic energy that is enough to propel you.

Reference Points:

• Leg Positions: Free leg ankle is crossing the stance leg knee. Bring your heel up towards your hips. Stance leg is slightly bent as the ankle opens.
• Arms carriage: Elbow of arm above stance leg starts to go forward, elbow of arm above TUCK leg starts to go backward
• Trunk: Twists away from the stance leg and over the TUCK leg to make room for it coming through

The DRIVE position is where you should first be airborne. At moderate and race speeds you will be airborne, at lower speeds almost airborne. The force from the foot strike will have been released.  You will be at your highest point in the cycle.

The position has now become a knee DRIVE which allows you to get stride length. It should form a 90/90/90 position of hip knee and ankle. Often the ankle will not quite be at 90 depending on ankle flexibility and how tired you are. The previous stance leg is now straight in triple flexion. Its angle to the floor will be a factor of your speed and your hip flexibility.

Reference Points:

• Leg Positions: Free leg knee is 90/90/90, previous stance leg straight and hip, knee and ankle fully open.
• Arms carriage: Arms are similar left and right
• Trunk: Pointed forward and a slight lean over the support leg.

The KICK position is where your feet are furthest apart. The front leg reaches out and straightens as you start to lose height. The straightening creates a priming of the hamstring as you prepare to land. The rear leg is starting its recovery.

Reference Points:

• Leg Positions: Front leg reaches out and straightens. Rear leg starts to fold and move towards the body with a hamstring curl.
• Arms carriage: Arms are similar left and right
• Trunk: Pointed forward and a slight lean over the support leg.

The LAND position is where you first strike the ground. Your shin should be vertical to minimise the stress on the knee. You will approach this position with either a midfoot strike or a heel lead. Either is fine, but the very best will tend to have a midfoot strike. Don’t panic about this!

The trunk will brace to absorb the impact. As endurance runners, the hips will be behind the foot and so there is a slight braking effect.

Here you begin absorbing force into the tendons with the expectation that they are elastic and will return or amplify that energy.

Reference Points:

• Leg Positions: Front leg in a lunge position, straight shin, Rear leg further closes in a hamstring curl and thigh lines up with trunk.
• Arms carriage: Arms are similar left and right
• Trunk: Pointed forward and a slight lean over the support leg.
• Like a lunge position, shin vertical