Biomechanics of

Running
 Running
• A form of locomotion
• A modification of walking
• Differs from walking in;
– One phase: neither foot is
contact with the ground
– No phase: both feet in contact
with the ground
 Running
• All determinants of walking
are prominent in running
– Pelvic rotation
– Pelvic tilt
– Lateral motion of pelvic
– Motion of hip, knee, foot and
ankle
 Running – A Gait
Cycle

• Contact
Phase
• Flight Phase
 Contact Phase
• Support Phase
– One foot in contact with
ground

• Foot Strike-Mid Support-

Take off
 Flight Phase
• Swinging through the air
• Increases with increased
running speed
• Clearance of foot from
ground:
– Ankle dorsiflexion
– Knee flexion
– Hip flexion
Running Stride
 Running
Terminology
• Step length • Stride rate
• Stride • Nonsupport
length phase
• Foot strike • Support
(heel phase
strike) (stance
• Cycle or phase)
stride time
 Mechanics of
Running
• Stride length • Knee action
• Arm action
• Center of gravity
• Hip action
• Speed/tension • Support and
• Foot position
nonsupport
time
• Trunk angle
 Step and Stride
• Step
– The moment when foot terminates
contact with the ground and continues
until the opposite foot contacts the
surface
• Stride
– The termination of contact of foot with
the ground through the next contact of
the same foot
– 2 steps
 Stride Length
• Take off distance
– Horizontal distance that CG is FW of
toe of take off foot when leaving
the ground
• Flight distance
– Horizontal distance that CG travels
while in the air
• Landing distance
– Horizontal distance that toe of
leading foot is FW of CG at landing
 Stride Length
• Depends on:
– Leg length
– ROM of hip
– Strength of leg extensors
 Stride Frequency
• Number of strides athletes
takes in a given time
• Depends on:
– Speed of muscle contraction
– Skill of running
 Stride Frequency
• Regarded as the sum of
– Time during contact the ground
– Time spent in the air
• Ratio
– 2 : 1 during start
– 1 : 1.3 and 1 : 1.5 at max speed
 Relationship between
SL and SF
• Speed of the run = SL x SF

where; SL = Stride length

SF = Stride frequency

(Hoffman;1971, Teeple; 1968, Sparks;

1974)
 Relationship between
SL and SF
• Long stride + high frequency =
fast runner
• Short stride + low frequency =
distance runner => conserve
energy
• Men 4.87 m (16ft) 5 steps/s
• Women 3.65-4.26 m (12-14 ft) 4
steps/s
 Relationship between
SL and SF
• Very close relationship
between height and SL
– SL = 1.14 times of height
– SL = 2.11 times of leg length
• SF decreases as height and leg
length increase
• Average max SL = 1.24 times
of height
 Foot Position
• Depends on velocity of the run
• The contact is first made :
– Heel strike the ground first better
for long distance
• Heel pad can absorb high impact force
• Midfoot strike (whole foot strike)
• Forefoot strike
– Used in sprinting
 Foot Position
• Foot:
– Slight supination
– External rotation of tibia
• To absorb impact in
striking ground:
– Rapid extension of hip
– Internal rotation of tibia
– Pronation of subtalar joint
Running Efficiency
• Decrease vertical
displacement of Center of
Mass
• Foot strike close to line of
gravity
• Decrease lateral
movements
• Shortening of swing leg
 Skilled and Unskilled
Runners
• At the beginning of flight phase
– Skilled runners have greater knee and hip flexion
in leading limb

• At the beginning of contact phase

– Skilled runners have greater knee flexion of rear
limb, bringing the heel closer to buttock
Skilled and Unskilled
Runners
Foot Position
Stride Length
 TIME

DISTANCE AVERAGE SPEED

STRIDE LENGTH STRIDE FREQUENCY

TAKE-OFF FLIGHT LANDING STRIDE TIME

DISTANCE DISTANCE DISTANC
E

SPEED OF ANGLE OF HEIGHT OF AIR TURN TIME

RELEASE RELEASE RELEASE RESISTANCE ON IN AIR
GROUN
D
Sprinting
Sprinting
 Sprinting
• (a) On your marks
• (b) Set
– Lift knee of back leg and elevate
hips
– Shift CG forward
• (c-e) Go
– Swing arms vigorously
– Forceful extension of both legs
drives body forward
 Sprint Start
• Crouch start places in position to
move CG rapidly ahead of feet
– Bunch or bullet; foot length (10-12
inches)
– Medium; shank length-1/2 of front foot
( 16-21 inches)
– Elongated; shank length ( 24-28
inches)
Starting Block
 Sprint Starting
Mechanics
• Block spacing vary from 11-15 inches
according to leg length
• Front knee joint angle should be near
900
• Rear leg is near extension to apply
max thrust
• The greatest horizontal force against
blocks was exerted by rear foot
Sprinting in Action
 Sprinter in Action
• Foot strike on outside border of foot near
ball
• Foot-down position with feet completely
flat
• Toes ready to leave surface
• Both feet are off the ground (non-
support)
• Rear foot lift
• Knee lift in front
• High knee lift and long stride potential
• Foot strike
 Action of Legs
• Supporting phase
– Foot lands to CG pass FW
• Driving phase
– First phase ends to foot leave
the ground
• Recovery phase
– Foot is off the ground and
prepare to next landing
 Supporting Phase
• Arrest athletes downward motion
• To allow to move into drive body
forward and upward into next stride
with min loss of momentum
• Increase flexion of hip, knee and
ankle to cushion shock of impact
 Driving Phase
• To drive or thrust downward and
backward against ground
• Extensor muscles of hip, knee
and ankle exert force in
determining body’s velocity at
“take off”
 Recovery Phase
• Bring foot forward from
behind to the point at which
makes next contact
 Action of Arms
• Contrary reactions in upper body
due to rotary actions of hips
• Flex arm at elbow and swing bw,
fw and slightly iw
• Fw limit; shoulder height
• Bw limit; behind hip
Action of Trunk
Middle and Long
Distance Running
Middle and Long
Distance Running
 Muscle Activity in
Running
• Glut. Max. & med. - active at
the beginning of the stance
phase (concentrically) and
again at the end of the swing
phase (eccentrically)
• Iliopsoas - active during a
portion of the swing phase
(concentrically)
 Muscle Activity in
Running
• Quadriceps -- 1st 10% of the stance
phase (eccentrically) and last 20% of
the swing phase (concentrically)
• Hamstrings -- initial portion of the
swing phase (concentric) and at
the end of the swing phase
(eccentric)
• Plantar flexors (gastrocnemius &
soleus) – Mid and latter part of stance
phase
 Elite Sprinter
Characteristics
• Slight vertical displacement of body
• Long length stride
• Small amount of time on ground
• Greater knee flexion during recovery
of leg
• BW rotations of leg segment just
before foot contact
• Strong and complete extension
during thrust phase of support
 Running Economy
• Comparing track and treadmill
running;
– Marathon-pace difference of 7-8% at
middle-distance pace
– 20% decrease in energy cost during
draft
– Decrease in energy cost due to
clothing and haircut
 Running Economy
• Stride length in speed running
depends on
– It’s positively correlated with ratio of
leg length to body height
– It’s directly proportional to amount of
force extended to propel body during
running
– It’s inversely proportional to amount of
braking force at touchdown
 Fatigue Effects
• Lower CG during air phase
• Greater FW body lean
• Lateral extension of arms
• Decreased leg lift
• Shorter strides
• Decreased step frequency
• Wider base of support with legs
rotated laterally
Energy Sources

Walk (1.2 m/s)

Energy Sources

Run (3.2 m/s)

Energy Sources

Sprint (3.9 m/s)

 High Hurdles
• Divided into 4 phases
– Approach
• Same as sprinting
– Takeoff
– Flight
– Landing
High Hurdles
 Takeoff
• Bring up lead foot high under
buttocks
• Swing lead knee fw and uw to reduce
moment of inertia and facilitate
rotation through hip
• Extending knee brings leading leg
into near-straight position to transfer
momentum to lower leg
 Takeoff
• Actions of leading leg tend to;
– Shift CG fw and uw
– Body rotate bw and dw at the same
time
• Distance of takeoff depends on
– Athlete’s height
– Athlete’s leg length
– Athlete’s speed and technique
 Flight
• Lead leg and trunk continue to
move fw
• Leading arm motion is fw and dw
– CG clear hurdle as low as safety
• Leading knee cross hurdle
– Motions of trunk and leg are
reversed
 Landing
• Body is nearly erect
• Drive vigorously fw into next
running stride
• Tend to arrest bw rotation of
trunk by movement of
leading leg
 Race Walking Rules
• Support leg
must be
straight when
at heel-strike &
remain straight
through the
vertical
movement
• One foot must
be in contact
 Analysis of Race
Walking
• Dorsiflexion increases at heel
strike
• Hyperextension increases at
knee in midstance
• Flexion increases at knee and
hip during leg swing
• Pelvic rotation increases