68 | AustrAliAn triAthlete
to ensure running loads are absorbed
harmlessly with less stress placed on
structures such as bone and muscle. If we
can ascertain running techniques that
allow us to reduce the ground reaction
forces produced, and absorb these forces
in an effective manner, the likelihood of
MTSS may, therefore, be reduced. Having
said that, to say we should all run the
same way and adopt the same movement
patterns is unrealistic, and may bring about
more harm than good. And although this
‘one size fits all’ approach is not encouraged,
some common biomechanical elements,
such as differences in hip range of motion,
changes in pelvic position and pelvic tilt,
and muscle imbalances, may predispose
someone to produce greater running
Overstriding remains a common
error - this is when the foot contacts
the ground at a distance too far from
the body. — Zachary Turner
forces, thus increasing their likelihood of
developing injuries such as MTSS. Video
running analysis is a way in which we can
slow the speed of running gaits and
thoroughly assess any inefficient
movement patterns. It can be an effective
tool for early identification and intervention.
With running, overstriding remains a
common error - this is when the foot
contacts the ground at a distance too far
from the body. Overstriding implies that
the runner’s leg is in full extension when
foot strike occurs. Not only does this
produce great force due to the lower limb
still in its acceleration phase, but also
creates an inefficient way of absorbing
this increased load. So, how do we deem
what is an appropriate distance?And should this be the same for everyone?
Rather than measuring the distance from
the body to the foot, it is more effective to
look at the runner’s knee flexion angle -
that is, how much the knee is bent when
the foot is striking the ground. Having an
increased knee flexion angle will mean
that foot strike occurs closer to the body,
and during its deceleration phase,
therefore producing less ground reaction
force. A common and effective cue to
decrease stride length and increase knee
flexion is to increase running cadence,
meaning more steps are made per minute.
Extrinsic factors such as footwear can
also affect running loads. Footwear
remains a contentious issue among
runners, many believing that more material
in their shoe means more foot support.
I stand on the side that says, highly
supportive shoes take away from the
natural movement of the foot, and if our
foot needs support, why not strengthen the
bodily structures that give this support
rather than relying on external support?
Typically, the modern shoe is made with
an enlarged heel wedge, which makes this
an ultra-comfortable striking point when
running. Now, I’m not going to get into the
debate about rear foot vs. forefoot striking,
however, for an excessive heel strike to
occur the runner’s leg needs to be in full
extension. Having already discussed the
implications of overstriding with full leg
extension, we should be aware of the
implications of this when running.
Therefore, in contrast, shoes with a smaller
heel wedge may encourage foot strike to
occur at a close distance to the body,
meaning more knee flexion is seen at this
point. Now, everybody has his or her
preference of running shoes, myself
included. However, when opting for a
running shoe, I would advise shopping for
those that wouldn’t encourage excessive
foot strike and don’t limit the foot’s natural
movement. If transitioning between
running shoes, it is best to transition
gradually, as changes in footwear types
may alter running mechanics and loading.