Get ready, here's another post inspired by what I'm working on this week in my Topics in Sports and Health Sciences course! As someone who loves to run, getting to further research the hot topics in biomechanics related to running was a fun week for me.
As running continues to becomes a popular form of exercise for more populations, it is important that people understand that while running is a fairly simple activity, there is a way to ensure that you are running with proper form in order to create the best possible experience. “Check your form: Running with correct biomechanics” via the American Running Association, goes into simple ways that someone can make sure that they are running in alignment and with proper form to provide their body with the best scenario, considering that running can put significant stress on the body. Some tips include running with your head at a neutral position, don’t look up or down. Fatigue can cause a runner to allow their shoulders to creep up, being mindful of head and shoulder position can help maintain a neutral spine. Many people use up precious energy by keeping their hands in tight fists, by relaxing your arms and hands and thinking about loosely holding your hands in a way that allows the tips of your forefinger and thumb to touch will keep your hands loose and comfortable. Also, foot strike patterns can cause problems for many runners, and also serves as one of the biggest topics recently in biomechanics. While some will argue for a heel to toe foot strike, it has been put out that you should aim for the lower ball of your foot for the best stride. (Newton and Henderson, 1998)
When speaking about foot strike and the biomechanics of running, it is easy to also think of the conversations in the field of biomechanics about the various shoe types and the claims to whether or not one type is more helpful than the other. Specifically, barefoot running and minimalist footwear have caused quite the stir, suggesting that reducing the amount of shoe and cushion may be the best for injury prevention and performance. Basically, this comes down to the fact that minimalist shoes help to influence a runner to land on the ball of their foot instead of their heel, which leads to a softer landing and potentially fewer injuries. However, biomechanists have found that runners tend to alter their muscle tension and knee flexion throughout their running experience, which may lead soft soled runners to pound harder while minimalist runners may adjust to a softer stride. It comes down to the fact that when it comes to best preparing yourself for a good run, shoes are not the most important consideration. If you prefer a certain type of shoe, you can learn to adjust for that shoe and other aspects, like your body weight and experience, have more to do with your adaptability to avoid injury. (Vigneron, 2013)
Moral of the story: running shoes are not something you really need to worry about getting the right kind that Runner's World is telling you are the best. Get what feels comfortable! I used to be in love with Nike LunarGlides because of all the cushion that they offered. After enough running WOD's where I just wore my Reebok Nano's or my Nike trainers, I decided to switch to a lighter running shoe, the name of which escapes me right now. I do like to focus on more ball of the foot striking as opposed to heel, but again, don't go switching things up too much if you found a comfortable gait. Switching up what is already working for you can actually cause more injuries!
References
Newton, J., & Henderson, J. (1998). Check your form: Running with correct biomechanics. Retrieved September 30, 2014, from http://www.outsideonline.com/fitness/bodywork/in-stride/Your-Running-Shoes-Dont-Matter.html?utm_source=dispatch&utm_medium=newsletter&utm_content=MRlink2&utm_campaign=12242013
