Running Mechanics The Leg Cycle: Running Like a Sprinter My Basic Beliefs and Principles on Mechanics 1) Stride Length X Stride Frequency = Speed 2) Efficiency in movements increases stride length and frequency. 3) Running fast is not efficient cardio vascularly, so a balance must be struck between speed and efficiency. 4) Posture and arms are very important, but aren’t the focus of the presentation. The runners chin should be level. Runners should run “tall” and keep their arms compact. Athletes should focus on driving elbows backwards rather than driving the hands forwards. Hips should be “tucked” under the center of mass. 5) Watching film is important, but the kids must strengthen the muscle groups and program the muscle memory needed to perform proper mechanics. Film alone won’t work. 6) Mechanics should be practiced in isolated motions, but they should progress towards more comprehensive drills, strides, and mechanics practiced during runs. 7) During a race, athletes shouldn’t have to worry about mechanics. They should just be focused on the race. Whatever is automatic on race day is what is best on race day.

The Leg Cycle The Commonalities in Mechanics Among the World’s Elite Why Cycle? 1) Most elite runners of the world all cycle in their strides. 2) Though no two runners run the same, these characteristics are shared by almost every elite athlete in every running event. 3) It is efficient. 4) It promotes healthy athletes

I. Dorsiflexion – vertically lifting the toe at the ankle joint using lower leg muscles. Dorsiflexion is happening from the time the foot begins to move forward until just before making contact with the ground. It doesn’t necessarily start the process, but it is where I start my kids when teaching drills.

Why Dorsiflex? 1) It super charges the plantar flexion motion which helps drive the body forward. 2) Because of this, it allows for a quicker foot strike and turnover when contact is made with the ground.

Drills to improve Dorsiflexion 1) 2) 3) 4)

Static Dorsiflexion – can also be varied by adding a heel lift and pop Marching Ankling Jogging Ankling Bunny Hops

Symptoms of Poor Dorsiflexion 1) Late Dorsiflexion = Extreme heel strike 2) Early Dorsiflexion = No drive or extension off of toes 3) No Dorsiflexion = Wasted opportunity to supercharge plantar flexion

II. Heel Recovery Under Hips – Pulling the heel under the butt after extension

Why Utilize High Heel Recovery? 1) It shortens the leg as a lever making it easier to swing the leg forward quicker. 2) It takes stress off of the hip flexor and quad muscles 3) It creates more space to generate energy before striking the ground.

Drills to Improve Heel Recovery 1) Static Butt Kicks and Leg Cycles 2) Butt Kicks: Double Leg, Single Leg, Tripling 3) Over Exaggerated Leg Cycles: Double Leg, Single Leg, Tripling

Symptoms of Poor Heel Recovery 1) Feet slamming to the ground due to heel recovery being behind the hips instead of under the hips. 2) A short shuffling stride.

III. Leg Swing – Pulling the ankle forward over the knee

Why swing the leg forward by pulling the ankle over the knee? 1) To maximize the effects of good heel recovery. 2) To prepare for ground contact with midfoot strike and forward propulsion.

Drills to Improve Leg Swing 1) 2) 3) 4)

Exaggerated Leg Cycles: Double, Single, and Tripling B Skips Ankling with a Tripling B Running B

Symptoms of Improper Leg Swing 1) 2) 3) 4)

Pounding the ground on contact Shin Splints Patellar Tendonitis General Heel and Ankle Pain

IV. Closing the Stride – Extending the foot to the ground under the hips

Why close the stride under the hips? 1) 2) 3) 4)

To keep the foot accelerating through contact. To generate energy which will be transferred into forward motion. To encourage tall posture and quick foot strike. To quicken the stride.

Drills to help improve closing the stride 1) 2) 3) 4)

A Skips: Single and Double B Skips: Single and Double Running Bs Ankles with a tripling B

V. Foot Contact Moving Backwards (Like Skateboarding)

Why should foot contact move backwards? 1) It is more efficient because it allows all of the energy from the stride to be transferred into forward motion. 2) It reduces any braking action which reduces the risks of injuries. 3) It increases stride frequency because it allows for a very quick contact.

Drills to Improve Foot Contact 1) 2) 3) 4) 5)

Mini Cycles Ankling B Skips Exaggerated Leg Cycles Ankling with a Tripling B

Symptoms of Poor Foot Contact 1) 2) 3) 4)

Hard Heel Impact Hamstring Tightness and Soreness Lower Leg and Foot Injuries Jerky, Braking movements

VI. Drive and Extension – Fully extending the leg and pushing off of the ground

Why drive and extend? 1) Because it is mechanically sound. 2) This is how a runner lengthens his/her stride without over striding. 3) The leg cycle sets a runner up for an aggressive drive and explosive extension, so take advantage of it.

Drills to work on Extension 1) 2) 3) 4)

High Skips Bounding: straight leg, for distance, for speed Short, Steep Hills 100m or less sprints or accelerations

Symptoms of Improper Extension 1) Short Stride 2) Slow Times 3) Bouncing up and down instead of driving forward

Problems with Extension If the runner is overdriving (driving too hard) he will run out of gas quickly. The runner must balance between aggressive drive and smart racing.

The Leg Cycle in Full