2008 USATF SuperClinic
Dr. Iain Hunter
The Biomechanics of
Distance Running:
What is “Optimal” Technique
Iain Hunter
Brigham Young University
[email protected]
6/24/2008
Body Type
• Tall & short
• Heavy & Light
Body Type
Stride Length & Rate
Stride Length & Rate
Running on Level Ground
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2008 USATF SuperClinic
Dr. Iain Hunter
6/24/2008
Running When Fatigued
Running When Fatigued
Hill Running
Inexperienced Runners
Percent
away from
economical
stride
Level
Ground
Uphill
1.8%
1.2%
Percent away
from economical
stride
Experienced
Inexperienced
1.8%
1.2%
Preferred Stride Length
Lower Body Mechanics & Velocity
Lower Body Mechanics & Velocity
3D Modeling
• Stride Length and Rate • Plantar Flexion
Velocity
• Knee
K
S i Angle
Swing
A l
• Vertical Ocsillation
• Max Hip Flexion
• Knee Range
• Max Hip Extension
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2008 USATF SuperClinic
Dr. Iain Hunter
Lower Body Mechanics & Velocity
6/24/2008
Lower Body Mechanics & Velocity
Athlete
Lagat
Jennings
Manzano
Lukezic
Stride length (m)
4.00
3.57
3.70
4.08
Lower Body Mechanics & Velocity
Lower Body Mechanics & Velocity
Lower Body Mechanics & Velocity
Lower Body Mechanics & Velocity
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2008 USATF SuperClinic
Dr. Iain Hunter
6/24/2008
Lower Body Mechanics & Velocity
Lower Body Mechanics & Velocity
How Smart is Your Body?
How Smart is Your Body?
How Smart is Your Body?
Upper Body Mechanics
• Purpose of the Upper
Body
• Newton’s
Third
Law
N
’ Thi
dL
of Motion
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2008 USATF SuperClinic
Dr. Iain Hunter
6/24/2008
Upper Body Mechanics
Can You Run in a Straight Line?
For every action,
there is always
opposed an equal and
opposite
pp
reaction.
Optimal Upper Body Movement
What is Optimal Technique?
• Current training state
Should abnormalities
be “corrected”?
How to Change Running
Mechanics
• Future plan
Sprinting Technique
Sprinters
Distance
Runners
Nonrunners
Stride Length at
Max Velocity
4.45 m
4.04 m
3.86 m
Contact time at
Max Velocity
0.109 s
0.124 s
0.131 s
Recovery Knee
at TD at Max
Velocity
0.40 m
0.54 m
0.51 m
CM at
Touchdown
0.68 m
0.72 m
0.71 m
101°
112°
112°
Minimum Hip
Angle
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2008 USATF SuperClinic
Dr. Iain Hunter
6/24/2008
Sprinting Technique
Sprinters
Distance
Runners
Non-runners
Stride Length at
4:37 min/mi pace
3.88 m
3.66 m
3.72 m
Contact time at 4:37
min/mi pace
0.168 s
0.177 s
0.187 s
Recovery Knee at
4:37 min/mi pace
0.46 m
0.59 m
0.62 m
CM at Touchdown
4:37 min/mi pace
0.71 m
0.76 m
0.76 m
117°
126°
125°
Minimum Hip Angle
4:37 min/mi pace
Sprinting Technique
Improved Running Economy
Sinnett AM, Berg K, Latin RW, Noble JM. The relationship between field tests of anaerobic power and 10­km run performance, J Strength Cond Res. 2001 Nov;15(4):405‐12. Finishing a Race
• Marla Runyan and Shane Culpepper
Saunders PU, Telford RD, Pyne DB, Peltola EM, Cunningham RB,
Gore CJ, Hawley JA. Short-term plyometric training improves
running economy in highly trained middle and long distance
runners J Strength Cond Res
runners,
Res. 2006 Nov;20(4):947-54
Nov;20(4):947-54.
Spurrs RW, Murphy AJ, Watsford ML. The effect of plyometric
training on distance running performance, Eur J Appl Physiol.
2003 Mar;89(1):1-7. Epub 2002 Dec 24.
Turner AM, Owings M, Schwane JA. Improvement in running
economy after 6 weeks of plyometric training, J Strength
Cond Res. 2003 Feb;17(1):60-7.
Distance Runners vs Sprinters
Summary
• Do not consciously change running
technique
• Running economy and performance times
• Plyometrics
leading to changes
in technique
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