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Running is a method of terrestrial locomotion allowing humans and other animals to move rapidly on foot. Running is a type of gait characterized by an aerial phase in which all feet are above the ground (though there are exceptions
1 This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion
2) A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity
3) The term running can refer to any of a variety of speeds ranging from jogging to sprinting.
Footstrike occurs when a plantar portion of the foot makes initial contact with the ground. Common footstrike types include forefoot, midfoot and heel strike types.
These are characterized by initial contact of the ball of the foot, ball and heel of the foot simultaneously and heel of the foot respectively. During this time the hip joint is undergoing extension from being in maximal flexion from the previous swing phase. For proper force absorption, the knee joint should be flexed upon footstrike and the ankle should be slightly in front of the body.
Footstrike begins the absorption phase as forces from initial contact are attenuated throughout the lower extremity. Absorption of forces continues as the body moves from footstrike to midstance due to vertical propulsion from the toe-off during a previous gait cycle.
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Biomechanical factors associated with elite runners include increased hip function, use and stride length over recreational runners
An increase in running speeds causes increased ground reaction forces and elite distance runners must compensate for this to maintain their pace over long distances
These forces are attenuated through increased stride length via increased hip flexion and extension through decreased ground contact time and more force being used in propulsion.
With increased propulsion in the horizontal plane, less impact occurs from decreased force in the vertical plane.
Increased hip flexion allows for increased use of the hip extensors through midstance and toe-off, allowing for more force production.
The difference even between world class and national level distance runners has been associated with more efficient hip joint function.
The increase in velocity likely comes from the increased range of motion in hip flexion and extension, allowing for greater acceleration and velocity. The hip extensors and hip extension have been linked to more powerful knee extension during toe-off, which contributes to propulsion.
Stride length must be properly increased with some degree of knee flexion maintained through the terminal swing phases, as excessive knee extension during this phase along with footstrike has been associated with higher impact forces due to braking and an increased prevalence of heel striking.
Elite runners tend to exhibit some degree of knee flexion at footstrike and midstance, which first serves to eccentrically absorb impact forces in the quadriceps muscle group.
Secondly it allows for the knee joint to concentrically contract and provides major aid in propulsion during toe-off as the quadriceps group is capable of produce large amounts of force.
Recreational runners have been shown to increase stride length through increased knee extension rather than increased hip flexion as exhibited by elite runners, which serves instead to provide an intense braking motion with each step and decrease the rate and efficiency of knee extension during toe-off, slowing down speed.
Knee extension however contributes to additional stride length and propulsion during toe-off and is seen more frequently in elite runners as well.
Leaning forward places a runner's center of mass on the front part of the foot, which avoids landing on the heel and facilitates the use of the spring mechanism of the foot. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use his/her core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders.
Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride.
During running, the speed at which the runner moves may be calculated by multiplying the cadence (steps per second) by the stride length. Running is often measured in terms of pace in minutes per mile or kilometer. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary.
If .While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self-esteem and emotional state.
Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity.
Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose (e.g., marathons) might have an opposite effect associated with cardiotoxicity.
While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self-esteem and emotional state.
Running, like all forms of regular exercise, can effectively slow or reverse the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity.
Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose (e.g., marathons) might have an opposite effect associated with cardiotoxicity.
Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run.
Running increases one's metabolism, even after running; one will continue to burn an increased level of calories for a short time after the run.
Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance.
While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.
Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a "runner's high".
Running is frequently recommended as therapy for people with clinical depression and people coping with addiction.
A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being
Running is an effective way to reduce stress, anxiety, depression, and tension. It helps people who struggle with seasonal affective disorder by running outside when it's sunny and warm. Running can improve mental alertness and also improves sleep, which is needed for good mental health. Both research and clinical experience have shown that exercise can be a treatment for serious depression and anxiety even some physicians prescribe exercise to most of their patients. Running can have a longer lasting effect than anti-depressants.
High impact
Person with a bad running form. Heel striking and leaning forward are some of the most common mistakes and cause of injuries among beginners.
Many injuries are associated with running because of its high-impact nature. Change in running volume may lead to development of patellofemoral pain syndrome, iliotibial band syndrome, patellar tendinopathy, plica syndrome, and medial tibial stress syndrome. Change in running pace may cause Achilles Tendinitis, gastrocnemius injuries, and plantar fasciitis.
Repetitive stress on the same tissues without enough time for recovery or running with improper form can lead to many of the above. Runners generally attempt to minimize these injuries by warming up before exercise, focusing on proper running form, performing strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" (applying ice to sore muscles or taking an ice bath).
Some runners may experience injuries when running on concrete surfaces. The problem with running on concrete is that the body adjusts to this flat surface running, and some of the muscles will become weaker, along with the added impact of running on a harder surface. Therefore, it is advised to change terrain occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should, therefore, be avoided. Reducing the frequency and duration can also prevent injury.
Barefoot running has been promoted as a means of reducing running related injuries, but this remains controversial and a majority of professionals advocate the wearing of appropriate shoes as the best method for avoiding injury.
Another common, running-related injury is chafing, caused by repetitive rubbing of one piece of skin against another, or against an article of clothing. One common location for chafe to occur is the runner's upper thighs. The skin feels coarse and develops a rash-like look. A variety of deodorants and special anti-chafing creams are available to treat such problems. Chafe is also likely to occur on the nipple. There are a variety of home remedies that runners use to deal with chafing while running such as band-aids and using grease to reduce friction. Prevention is key which is why form fitting clothes are important
An iliotibial band is a muscle and tendon that is attached to the hip and runs the length of the thigh to attach to the upper part of the tibia, and the band is what helps the knee to bend. This is an injury that is located at the knee and shows symptoms of swelling outside the knee. Iliotibial band syndrome is also known as "runner's knee" or "jogger's knee" because it can be caused by jogging or running. Once pain or swelling is noticeable it is important to put ice on it immediately and it's recommended to rest the knee for better healing.
Most knee injuries can be treated by light activity and lots of rest for the knee. In more serious cases, arthroscopy is the most common to help repair ligaments but severe situations reconstructive surgery would be needed.
A more known injury is MTSS which is the accurate name for shin splints. This is caused during running when the muscle is being overused along the front of the lower leg with symptoms that affect 2 to 6 inches of the muscle. Shin Splints have sharp, splinter-like pain, that is typically X- rayed by doctors but is not necessary for shin splints to be diagnosed. To help prevent shin splints it's commonly known to stretch before and after a workout session, and also avoid heavy equipment especially during the first couple of workout sessions.
Also to help prevent shin splints don't increase the intensity of a workout more than 10% a week.
To treat shin splints it's important to rest with the least amount of impact on your legs and apply ice to the area.
Track running
Track running events are individual or relay events with athletes racing over specified distances on an oval running track. The events are categorized as sprints, middle and long-distance, and hurdling.
Road running
Road running takes place on a measured course over an established road (as opposed to track and cross country running). These events normally range from distances of 5 kilometers to longer distances such as half marathons and marathons, and they may involve scores of runners or wheelchair entrants.
Cross-country running
Cross country running takes place over the open or rough terrain. The courses used for these events may include grass, mud, woodlands, hills, flat ground and water. It is a popular participatory sport and is one of the events which, along with track and field, road running, and racewalking, makes up the umbrella sport of athletics.
Vertical running
The variety of vertical running is based on human structures, such as stairs and man-made slopes. The foremost type of this is tower running, which sees athletes compete indoors, running up steps within very tall structures such as the Eiffel Tower or Empire State Building.
Before you even put your foot in a new pair of running shoes, it’s helpful to know all the little details of the shoes that will be with you over the next several hundred miles, along with what to expect during the shoe-buying process.
Everything above the sole. Traditionally made with layers of fabrics and mesh sewn and glued together, modern models increasingly use knitting and printing to create one-piece uppers that stretch or support in appropriate places.
What to look for: An upper that is shaped like your foot and smooth wherever it touches, not binding or chafing anywhere.
The wrap at the top of the shoe opening that holds the heel down in place. Some shoes use thick padding while others rely more on the shape.
What to look for: Pay attention to whether your heel slips, how the padding interacts with the bones on the side of your ankles, and whether the curve on the back irritates your Achilles tendon.
A semi-rigid cup layered inside the rearfoot that cradles and supports your heel. Some shoes have an external heel wrap that serves a similar function while minimalist shoes have eliminated the heel counter to allow full freedom of movement. Research has shown that heel counters do not provide motion control, but they do center the heel for stable landings and support.
What to look for: A heel that allows a comfortable ankle motion.
All of the upper from the front of the eyelets to the end of the shoe. Often capped with a reinforced toe bumper that holds the fabric off your toes and protects from stubbing, particularly in trail shoes.
What to look for: A toebox that stays out of the way, allowing your foot to flex and spread out naturally in both width and length without binding or rubbing your toes.
Where the rubber meets the road. Often made of a variety of rubber or foam compounds placed in strategic areas to increase wear life or enhance bounce or flexibility.
To make the shoe bend like your foot bends, many shoes use grooves under the ball of the foot. Turning the toe up, called toe spring, or cutting away the midsole into a rocker pattern also allows the foot to roll through the stride. Small differences in location or angle can alter the mechanics and feel, and what degree of flex works best for your stride changes with speed.
What to look for: A shoe that flexes or rolls the way your foot wants to move—at the pace in which you’ll be using the shoes.
The foam material between the outsole and the upper, designed to cushion the runner from impact forces and guide the foot through the stride.
What to look for: A midsole thickness and material that feels right at running speeds, neither too soft nor too firm and without excess weight.
Midsole material designed to minimize the impact shock of a heel strike. Besides using a variety of cushioning material, some shoes feature a softer “crash pad” area on the outer edge of the foot or a rounded outer heel to smooth the landing. Research has shown that the body provides the majority of cushioning for your joints and that you land harder in a more cushioned shoe, so heel cushioning is largely a matter of perceived comfort.
What to look for: A balance between cushioning, stability, and ground feel, and note whether the shoe touches down where you expect it to and rolls into the stride a way that feels right.
Midsole material designed to reduce the impact of the largest forces of the stride that occur at forefoot loading and push off. While body mechanics largely provide cushioning to everything above the ankle, forefoot shoe cushioning protects the structures of the foot. The promise of new energy-return materials and designs is that they can both protect and propel your foot.
What to look for: Pay attention to the shoe’s responsiveness, looking for a balance between cushioning comfort and a firm push-off platform.
The difference in height between your heel and the ball of your foot when standing in the shoe. Experts disagree on the importance of drop related to injuries, but agree that changing drop distributes forces differently to the foot and leg, and can alter your stride.
The difference in height between your heel and the ball of your foot when standing in the shoe. Experts disagree on the importance of drop related to injuries, but agree that changing drop distributes forces differently to the foot and leg, and can alter your stride.
Designers use a variety of technologies to try to keep the foot from excessive motion, primarily over-pronation or rolling inward. Scientists agree that most people do no need pronation correction, but control and stability devices appear to help some runners maintain their preferred movement path.
What to look for: A shoe that allows your foot to move comfortably and naturally through the stride, with the shoe providing stability as support, not correction.
The removable pad of foam inside the shoe that cushions the contours of the bottom of your foot. The sockliner, along with shoe geometry, provides most of what people refer to “arch support” and gives the shoe its initial step-in comfort.
What to look for: Pay attention to how the shoe feels on the run, where softer is not always better and the foot works dynamically to provide its own support and cushioning
Tips
Pronation, Overpronation, and Supination in Walking and Running
Pronation refers to the natural side-to-side movement of the foot as you walk or run. Your foot normally rolls a bit inward with each step. Here is what happens during normal pronation:
The posterior tibialis muscle primarily controls pronation. It is an eccentric action in gait, not a concentric action, meaning the muscle lengthens instead of contracting.
In overpronation, the ankle rolls too far downward and inward with each step. It continues to roll when the toes should be starting to push off. As a result, the big toe and second toe do all of the push off and the foot twists more with each step. Overpronation is seen more often in people with flat feet, although not everyone with flat feet overpronates.
Overpronation can lead to strain on the big toe and second toe and instability in the foot. The excessive rotation of the foot leads to more rotation of the tibia in the lower leg, with the result being a greater incidence of shin splints (also called medial tibial stress syndrome) and knee pain.1 Overpronation can also lead to excessive strain on the posterior tibialis tendon, causing shin splints and posterior tibialis tendon dysfunction in older adults.
Motion control shoes, insoles, and orthotics are designed to correct your foot motion in overpronation.
Supination is a rolling motion to the outside edge of the foot during a step. The foot naturally supinates during the toe-off stage of your stride as the heel first lifts off the ground, providing leverage to help roll off the toes. However, with supination, the foot does not pronate enough at the toe-off stage. This results in all of the work being done by the outer edge of the foot and smaller toes, placing extra stress of the foot. Supination is seen more often in people with high, rigid arches that don't flatten enough during a stride.
Supination can be associated with running injurie3s such as ankle injury, iliotibial band syndrome, Achilles tendonitis, and plantar fasciitis. Shoes that are well-cushioned and flexible are best for people who supinate.
Overpronators may benefit from motion control shoes to help correct their gait. Motion control shoes have increased medial support and stiffer construction to guide the foot into a proper amount of pronation. They are heavier and stiffer than most neutral athletic shoes.2
While it has been common practice for many years to steer overpronators to motion control shoes, the research into whether these shoes prevent injury is mixed and there are few well-controlled trials, according to a Cochrane Review published in 2011.5 For example, military recruits have been given motion control shoes if they overpronate, yet the rate of injury in basic combat training remained the same as when all recruits trained in military boots. You may see a debate about the value of motion control shoes for recreational runners and fitness walkers.
Custom orthotics can provide motion control for those who have severe overpronation. These are prescribed by a podiatrist and individually designed to meet the specific need of each foot. While they can be expensive, they may offer you relief if you have developed foot or leg pain. In the long run, this expense is money well-spent if it means you can walk and run pain-free.