030 >> T H E RUNNING LAB

THE RUNNING CYCLE

THE RUNNING PHASES
Stance and oating (also
called swing) are the two
main phases. The stance
Running combines kinetic energy (motion) with the potential phase is subdivided into
energy stored in tendons and muscles. The running cycle can be divided strike, support, and toe off
phases, which can be further
into two main phases: oating and stance. These can be further broken
qualied as early, mid, or late.
down into the toe off, swing, strike, and support phases. The oating
phase, when both feet leave the ground, is the longest phase of the KEY >>
running cycle. During the stance phase, the body absorbs forces from STANCE PHASE
FLOATING PHASE
the ground, storing energy in springy tendons and elastic muscle
to propel the body forwards. TOE OFF
SWING
STRIKE
SUPPORT

TOE OFF SWING

The knee of the leading The longest phase of
leg drives forwards, using running is spent moving
% OF % OF
the hip exors, and the forwards through the air,
CYCLE CYCLE
trailing (back) foot leaves during which time you
the ground using energy swing or cycle your legs
stored in the Achilles through, ready for the
tendon and calf muscle. next foot strike.

Hip exors are

activated to drive Arms swing in
Core muscles resist Hip exors pull
the knee, acting as a opposition to the
unwanted motion in the trailing
crank or piston legs, dampening
the torso leg through
movement in the
torso and head

Achilles tendon
releases elastic
energy like a Hamstrings start to
spring activate to slow the
leading leg for the strike
Foot is in plantar
exion (pointed down)

END CYCLE 1 START NEW CYCLE

 THE RUNNING CYCLE << 031
TOE O
0
FF
INFO DASHBOARD T 10
90

OR
MUSCLES USED DURING

PP
THE RUNNING CYCLE

SU
This diagram shows the action

80

20
of the muscles most used
during each phase of running % OF
(although this is not necessarily CYCLE
representative of an ideal ring

70

30
of muscles). Muscle activation
varies through the cycle, with E

SW
IK KEY
activation peaking during the R

IN
ST ADDUCTORS HIP EXTENSORS

G
strike and support phases, when 60
40

increased kinetics (forces and ABDUCTORS HIP FLEXORS

QUADRICEPS HAMSTRINGS
50
torque) are at work on the body.
RECTUS FEMORIS GASTROCNEMIUS

STRIKE SUPPORT
The body absorbs During midstance, the
several times its own leading leg is directly
% OF % OF
weight in terms of underneath the hips. The
CYCLE CYCLE
impact during the foot body then travels forwards
strike. Numerous muscles over the leg, extending the
are active during this hip and knee, and enters the
phase and in the support propulsion phase of toe off.
phase as the body
absorbs the force
of landing.
Gluteal muscles
stabilize the hip and
help absorb impact
Hip joint is
extended
Quadriceps absorb
Knee is exed impact on landing

Calf muscle stores

energy from the force of
Front foot is impact on landing
Foot arch
Calf muscle slightly in front
attens against
activates just prior of body for proper
Ankle is in the ground,
to the strike force absorption
dorsiexion, storing storing energy,
energy by stretching ready for toe off
the Achilles tendon

END CYCLE 2 START NEW CYCLE

032 >> T H E RUNNING LAB

AN ECONOMIC CYCLE
200
183
Running is a skill, and learning good technique will ensure
that you practise it with greater efficiency and sustain fewer
injuries in the process. Runners should run tall with a slight
forwards lean and arms bent at about 90 degrees, and aim for
a wide stride angle during toe off. During the footstrike, the
foot should land in the area just in front of the bodys center
of gravity, and as much as possible it should strike the ground THE NUMBER OF MILLISECONDS
MIDFOOT-STRIKERS ALLEGEDLY SPEND
relatively lightly. You should also consider the length of your ON THE GROUND PER STRIKE, AS
stride and your cadence (stride rate). OPPOSED TO 199 FOR HEEL-STRIKERS

TOE OFF: STAY TALL AND DRIVE THE KNEE
New runners tend to lean too far
forwards, inhibiting their stride
angle. Stay tall, leaning from the
ankle, and this will provide space
for a wide stride angle when
driving the knee at toe off.
This will fully stretch your hip
extensors, allowing the leg
to slingshot through.
SWING: ALLOW NATURAL RECOVERY AND USE THE ARMS
Allow the trailing leg to cycle
through naturally. Your arms
should be engaged, rotating from
the shoulder, and cycling parallel
to the torso, bent at a right angle.
This action balances the leg
movement and also helps set
your running pace or cadence.

Arms move parallel 90

Stance is upright to the body, bent at
with a slight around 90 degrees
forward lean

Pelvic tilt
forward should Centre of gravity
oscillate very little
010

Swing through of the

trailing or recovery leg
should be automatic

Lean from
the ankle
Toe off should
involve little effort
 AN ECONOMIC CYCLE << 033
KEEP CENTERED Head is level
The body should remain as Midline
INFO DASHBOARD
centered as possible during
running, with the hips FOOT STRIKE MECHANICS
neutral. A small degree of Center What constitutes an ideal footstrike is still
line a subject of much debate and little data.
rotation of the torso and
Speed and distance both inuence which
of the hips is a natural
type of foot strike is used. Whatever your
consequence of lower limb strike, it is vital to avoid heavy landings
action, but arms should be Arms and overstriding.
parallel to the body and balanced
should not cross over the
MIDFOOT STRIKE
midline of the body, and Small This strike is on the ball of the
neither should the legs. rotation of foot and the heel more or less
Leg action is
the torso
symmetrical simultaneously, with the foot
landing parallel to the
ground. The arch is
loaded on impact.

STRIKE: LAND BELOW THE CENTER OF GRAVITY ON THE MIDFOOT Impact force is
The foot strike should land just transmitted
evenly up
in front of the bodys center of
the leg
gravity. This maintains momentum
and avoids a braking action. It also 50% 50%
protects the knee, and allows the
muscles and tendons of the leg to HEEL STRIKE
absorb the force of impact, storing A good heel-striker lands rst with the
it as energy. The foot should also outside of the heel, then rolls inwards
be relatively at as it comes down. to load the arch, and then toes off.
A heel strike has a double
impact: the rst of
90 which is often seen
Braking
as a braking motion. force
Despite this, most
Rotary
Trailing lower
runners covering motion
leg folds up as over a mile, running
the knee cycles Center of gravity at slower speeds,
through are heel-strikers.

Knee supports
up to eight times
the bodys weight
during running
Tibia can take
vertical stress of
10-15 times body
weight during the
support phase
Achilles tendon achieves
full stretch, generating Lower leg should
about 35 percent of energy be roughly
during running perpendicular to
the ground
Footstrike lands with
ankle below the knee
100%
FOREFOOT STRIKE
Often seen in faster short-distance
runners, a good forefoot strike lands
on the ball of the foot, on the outside
edge, briey touching down
with the heel. The foot rolls
slightly inwards, loads,
and then toes off.
Force of impact can
put additional
stress on the
ankle and calf
100%