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As a runner who’s eager to search out methods to run higher and assist others to do the identical, I’ve typically contemplated the query – what’s the most effective technique to run?
New analysis from Bas Van Hooren and colleagues in Sports activities Drugs has tried to reply this by finishing a scientific evaluation and meta-analysis. They included 51 research with 1115 runners!
What did they discover?
The next step charge (cadence) and better vertical stiffness and leg stiffness have been related to decrease vitality value/ higher working financial system. Decreased vertical oscillation and trunk flexion can also assist effectivity. Larger knee flexion in swing is usually inspired by coaches however may very well be related to poorer working financial system!
We’ve summarised their findings at completely different phases within the working gait cycle within the photos beneath (tailored from Van Hooren et al. 2024):
How may we apply this clinically?
Runners with a low step charge (e.g. lower than 175) could profit from a small enhance (e.g. 3 to eight%), which will be achieved by working to the beat of a metronome or music. This will help tackle over-striding (which is assumed to scale back effectivity) and enhance leg stiffness and cut back vertical oscillation. Encouraging a extra upright trunk place could assist effectivity too.
Power coaching and/or plyometrics can also assist working financial system by growing decrease limb stiffness.
Runners are sometimes suggested to change to forefoot strike to enhance effectivity however this evaluation concluded that working financial system didn’t considerably differ between rearfoot or midfoot/forefoot strikers. Rising knee flexion throughout swing can be generally prompt however this can be related to worse working financial system and better vitality value.
This reveals that we have to be cautious of a one-size-fits-all all strategy – suggestions needs to be based mostly on particular person evaluation and wishes.
Runners typically actually worth gait evaluation and recommendation on bettering their approach so we’ve an in depth module dedicated to it in Operating Repairs On-line. Discover out extra about our on-line course and the way it will allow you to get nice outcomes with injured runners right here.
A couple of issues to think about…
The associations between biomechanics and financial system have been typically small to average and, in some circumstances, have been non-significant or ‘trivial’. There’s additionally restricted proof that biomechanical modifications result in improved efficiency.
Altering working gait takes effort which is able to come at a metabolic value (particularly initially) so any advantages must outweigh these prices to enhance financial system/ effectivity.
There’s a lot of nice element within the paper so I’d extremely advocate studying this open entry evaluation. Right here’s the hyperlink https://hyperlink.springer.com/article/10.1007/s40279-024-01997-3