Many beginning runners remark about how much they enjoy the new experience. They care little about the nuances regarding form, technique, or proper gait. As long as they are moving, accumulating mileage over a sustained period of time, they feel content and satisfied. But at the advanced and elite level of running, the concept of gait takes on an entirely new dimension of complexity, constant questioning, and evaluation by a coach or oneself.
But what is exactly meant by the term “gait?” In running, gait is typically defined as moving posture– the whole body’s forward progress, including the foot strike and pelvic position, to arm swing, head and knee movement. It’s not unusual for coaches, kinesiologists and other biomechanics experts, and elite runners to dissect each component of one’s gait. From this assessment, each element of the gait that’s viewed as “flawed” is “corrected”—the runner is told to lift the knee to this position, swing the arms that way, or hold the elbows this way.
Yet nothing is more natural than the biomechanics of human running. Or should be. With every step a runner takes, the limbs, trunk, head and spine participate in various combinations of movement, ranging from flexion, extension, and rotation, to abduction and adduction, along with the feet, which pronate, supinate, invert and evert. Only by understanding the normal ranges of motion can one detect “abnormal” movements so as to help assess an injury or observe for the potential of future injury.
More importantly, there’s no ideal running form. While all humans have the same basic running pattern—just like other animals—your gait is yours alone. In fact, it’s easy to recognize your training partner from a distance, even before the face comes into focus, because you know his or her unique running fingerprint. Even looking at the best athletes in professional sports, there’s one common feature—everyone’s movements are slightly different. Each golfer follows the basic swing, while at the same time each has a swing all his or her own; the same for every high-jumper, baseball pitcher, tennis player, or marathoner.
That is, unless something interferes with movement.
When something causes the gait to go astray, two things happen. First, there is the risk of getting injured because it meant something went wrong, and it will be reflected in running form in a subtle—or sometimes more obvious—way. There might be irregular movement in the hip joint causing the pelvis to tilt more to one side than the other, more flexion of one knee than the other stressing the hamstring muscles, too much rotation of the leg causing the foot to flair outward excessively, and erratic arm movements. The most common reason for this is muscle imbalance, and it forces the body to compensate by contracting certain muscles to keep the imbalance from worsening.
The second problem is that the body’s energy is being used inefficiently. A flawed running form will raise the heart rate more than usual, making one fatigue quicker, and resulting in a slower pace. Stretching can disturb the gait too—by making a muscle longer with a loss of power. By stretching muscles before running, it’s very possible to cause muscle imbalance.
Physical interference is most often the result of bad shoes or muscle imbalance, sometimes both. Stretching can disturb the gait too—by making a muscle longer with a loss of power. By stretching muscles before running, it’s very possible to cause muscle imbalance.
Another factor affecting is gait is poor postural habit. We sit in chairs too long or slump at our desks. We stand with poor posture and even walk with an irregular gait—all because somewhere along the way we allowed our bodies to get lazy. For many, these bad habits carry over to running.
by Dr.Phil Maffetone, Natural Running Center |
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