Cadence: Although some variation of footstrike frequency among runners is necessary based on speed and physical characteristics of individual runners, typically a cadence near 180 (170-190)is considered ideal. This higher cadence of efficient runners can be beneficial because it is associated with less up and down (excess vertical motion), less over striding, less excessive heel strike, less impact peaks, better momentum regarding a more circular and smooth foot flight path, quicker ground contact time and better elastic recoil of passive tissues.

Beyond Cadence: Since running on the spot or even spastic dancing (my style) can produce a cadence of 180-ish steps/minute, how do we run FORWARD and minimize vertical, rotational and lateral energy leaks and inefficiencies?

We use to think that flexibility and strength would help take care of the biomechanics deficiencies/weaknesses, but research is challenging that concept. A recent study by Willy and Davis, 2011 found here studied subjects with abnormal hip adduction and internal rotation when running (associated with runner’s knee – patellofemoral pain syndrome and other injuries). Over 6 weeks, they improved hip strength and single leg squat strength and mechanics significantly over control groups but these strength improvements did NOT change running mechanics. This result is not what they expected.

Below, I have outlined some of the most common causes of inefficiencies in the vertical, rotational and lateral directions and how to translate improved (or adequate) flexibility and/or strength into better running mechanics with GAIT RETRAINING(GR).

Note: Please make any changes slowly and gradually and reduce/stop if more discomfort/pain occurs. Some runners may have structural limitations that make gait retraining difficult or not recommended. Always use discomfort and pain as your guide, regardless of recommendations/advice here or anyone. Discomfort/pain should decrease, not increase (beyond slight and expected muscle soreness) with any changes in gait.

Vertical excess: Inflexibility and calf overuse can abruptly transition smooth forward momentum into the vertical direction.

Strength/flexibility limitations – tight hip flexors (iliopsoas and rectus femoris) and soleus(deeper, lower calf muscle)/achilles. Stretch these muscle groups. Strengthen glutes (lunges, squats, glute bridges) to replace some of the calf overuse.

Gait Retraining (GR):

a) land more softly with less sound

b) squeeze your glutes to get better forward propulsion

c) run tall but sink slightly into your legs

d) don’t push off (as much) at the back of your stride

Rotational excess: A weak core especially in rotation can cause the force of the legs to ‘rag doll’ the upper body into excessive rotation.

Strength/flexibility: tight hip flexors (iliopsoas mostly) can pull the lower back and torso to the side of the extending leg leading to excessive rotation.

Gait Retraining (GR):

a) Try not to let your arms cross the mid line of your upper body

b) Try to toe-off from your first (big toe) and second toe directly behind you (rather than letting your foot leave the ground through the path of least resistance from you shorter outer toes/foot)

Lateral excess: Weak glutes (max, med. and min.) weakness can lead to numerous pains and injuries locally at the hip as well as the knee, ITBand and lower leg.

Strength/flexibility:
Squats – double and single leg, quick drop partial squats, hip abductors exercises (clam shells, side-lying leg lifts), glute bridges, various lunges and crossover (grapevine) drills, lateral planks

Gait Retraining (GR):

a) try squeezing your glutes when you run (i.e. hips slightly forward if tightness in the hip flexors allows) – this also helps with vertical excess

b) look in the mirror on a treadmill and try to reduce the opposite hip from dropping on footstrike

In summary, general strength training, flexibility and running drills are beneficial, but to improve running mechanics directly, focusing on the above GR tips during running is key. Even if you are not injured these general guideline should improve the efficiency of all runners.

Gait Analysis

If you are not sure where your energy leaks or imbalances exist when running and are interested in an extremely slow motion gait analysis filmed outdoors from front, back, uphill, downhill and side angles followed by a review of the recording and any stretching, strengthening and gait retraining necessary upon follow-up, please let me know. More info at: http://draaroncase.com/runninganalysis - (may be covered by extended health under Chiropractor – my profession).

I hope this helps, Aaron

Arch height and injury prevention

Even though any injury can occur in any runner regardless of their arch height, the follow generalizations are found in the research:

• High arches tend to be stiffer and can increase the incidence of foot and femoral (upper leg) stress fractures as well as lateral knee/Iliotibial band (ITB) pain or injury compared with runners with flatter feet.

• Low arches tend to be more flexible resulting in excessive stress of the plantar fascia, achilles tendon, calf muscles, tibial (shin) bone and surrounding muscles.
• Recent research suggests that arch height is less relevant than the RATE of pronation during foot strike.  The faster the runner’s rate of pronation, the more likely he/she is to get injured.

• The good news is that the rate of pronation can be reduced and controlled by core, hip and foot strength and stability.

Arch height and performance:

• Although high arches and flat feet exist at elite levels of sprinters and endurance runners, higher arches tend to be found in distance runners and flatter feet are more common with sprinters.  For the rest of us, the good news is that the body can adapt to any foot type if the training program builds gradually enough for the individual.

In summary, a very gradual training progression in addition to core, hip and foot strength exercises are important for runners to integrate into their training so they can help to control their rate of pronation, regardless of their arch type.

NOTE: Everyone has a natural technique. If any of these tips cause excessive distress or soreness, please refrain. Please only try one tip at a time as a focus for only part of a run.

Background Information:

• As in cycling, having a quick turnover in running is important.
• The optimal number of steps/minute is 180. If you can be within 10 counts of this, that would be great (i.e. 170).
• Changing your cadence takes time so you must be patient and work on it slowly.
• Practice about once a week.
• After you have established a good cadence, you can work on increasing your stride length, but must not slow your turnover/cadence in the process.

Workout:

A running cadence rate of 170 -180 steps/minute must be established first! Only THEN attempt a longer stride without reducing cadence.

• Warm up jogging easily for 10-15 minutes
• Dynamic stretch (leg swings)
• Jog for 1 minute and count how many steps you take
• For 5 more sets of 1 minute (with a 1 minute regular jog or walk in between for recovery) you will increase the number of steps you take by 2 or 3. Do not try to open up your stride. You will be taking smaller faster steps. It feels very strange, but you’re teaching your legs to run over at a faster rate.

For Example:

• When you jogged, you counted 165 steps in 1 minute.
• In round 1, you could try to run 168 steps in 1 minute.
• In round 2, you could try to run 171 steps in 1 minute.
• In round 3, you could try to run 174 steps in 1 minute.
• In round 4, you could try to run 177 steps in 1 minute.

• After 4 sets of 1 minute, you will then run 5 minutes continuously. Try to hold the mid-range turnover 171-174 steps/minute.  So just count how many steps you take about every second minute.  The rest of the try to get a feel for the cadence.
• Open up your stride in an exaggerated (but safe) way to dynamically open up your hips (stretch) 2-3x for approx. 10 seconds.
• Cool down with a 5-10 minute easy jog.