Let’s analyze with Fisiorunning a biomechanical characteristic peculiar to most amateur runners. Cause of injuries and performance inefficiency
In most runners there is the belief that the correct pattern to speed up the action is move forward as much as possible with the leg (Overstriding). In reality, this can cause multiple biomechanical problems and consequential injuries. In fact, 65% of runners, especially amateurs and novices, experience overstriding while running.
What is Overstriding and what does it cause?
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I love explaining to runners that the human racing machine is more efficient and structurally compliant with rear-wheel drive. So I will have to look for a rear push anticipating the support of the foot under the pelvis. If instead I bring my leg very far forward and during the front support the foot is much ahead of the vertical at the center of gravity located on the pelvis, I am in Overstriding. In this case he will attack the leg with an extended knee, a non-vertical tibia, a very forward-flexed hip and a hyperextended trunk. Therefore the front acceleration and the direction of the tibia will accentuate the impact forces on the ground. The weight force of the body will push forward and away from the center of gravity, on a muscularly and jointly rigid structure, with the impact forces going in the opposite direction to the running. This will be slower, it will take more energy to counteract braking with consequent rigidity of the compartment. On the contrary, having support with the front foot under the center of gravity allows you to bend the hip, knee and ankle at the same time. We can consider it as a muscle shock absorber which through the eccentric contraction of the glutes, iliopsoas, quadriceps, hamstrings and calves is charged during foot support, storing kinetic energy. Reusing it immediately afterwards in the rear push phase, improving efficiency and running power. Greater cushioning, more execution speed and more pushing power also using the elastic energy of our muscle and tendon structures.
What is associated with Overstriding?
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Heel strike is almost always related to Overstriding. Hip flexion and knee extension facilitate the heel strike movement pattern. A low cadence is often associated with Overstriding. In fact, we add the phase of knee extension and dorsiflexion of the foot which increases the stride times by reducing the cadence. A correct cadence should be above 170 bm. With Overstriding there is reduced hip extension. We have seen that the rear push phase is essential for developing strength and efficiency. Less front stride implies an increase in rear stride. This is possible thanks to optimal elasticity of the hip flexors which do not have to slow down the rear thrust. Therefore they must be elastic and not retracting. The legs, as we have seen, are rear-wheel drive. But what must happen on the trunk to compensate for the rear thrust? The trunk maintains dynamic balance through a slight forward inclination between 5° and 10° depending on speed. Incline does not mean bending forward. The back remains straight and extended without hunchbacks and front arms; the abdominals and core become the real engines of the inclination. The support rigidity of Overstriding promotes a real upward bounce, facilitating the increase in vertical oscillation. At the expense, of course, of efficiency and rear thrust force. The front stride, limiting the rear stride, reduces the glute work who often find themselves impaired, causing problems with the hips, back and indirectly with the knees. By encouraging quadriceps work and therefore increasing the patellofemoral loads. Dominant quadriceps are characteristic in the presence of Overstriding.
I can control all these peculiarities independently through a slowmotion video taken from the side. Or rather through the biomechanical analysis of running (often used in Fisiorunning) which considers multiple biodynamic parameters while also evaluating other dysfunctions. Next week we will show exercises that will allow you to transition to a run without Overstriding. Do not miss.
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