Trainer's Corner Week 5, Part II: Biomechanics & Running

It's all about the Force...

So let's start with biomechanics... What is it? It’s basically all the levers, joints, and pulleys in your body that drive you through your physical activity. Here's Webster's take on it:

"The application of the principles and techniques of mechanics to the structure, functions, and capabilities of living organisms."

Like the Jedi, whether you choose the light side or the dark side of the Force, you can make biomechanics work for you and make you an efficient walker or runner.

What are some movements that we use Biomechanics everyday?
Here are a few examples:
- The person in the weight room bouncing the weight off his chest to help him push out that last repetition.
- The driver sitting at the driver's seat 10" from the steering wheel, holding at the 10 and 2 o'clock positions, so that he can have leverage to turn the wheel, vice the rice rocket boy sitting with the seat leaned back, steering with his arms stretched out grasping the bottom of the steering wheel.
- The person lifting items with his legs and not his back calling upon the larger muscle groups to lift strong and safely.

What does Biomechanics mean to you as the walker or runner?
It means that the everyday physics, your natural body movements, and your genetics can help you run with more ease and less tension, as well as save your energy for speed and endurance. As an athlete, each one of you has god-given biomechanics, such as a natural gait, stride, and cadence. Good training will make you aware of your body and its capabilities.

Factors Affecting Your Biomechanics
1. Running Shoes.
2. Pronation.
3. Orthotics.
4. Weight of shoe.
5. Heel height of running shoes (racing flats increases the stretch of achilles tendon).
6. Running Speed—stresses are greater because higher speed means a longer “flight” phase.
7. Higher limb velocity.
8. Greater impact forces during higher running speeds, especially since you’re landing more on the forefoot (smaller surface).
9. Flexibility or rigidity of your achilles tendon--calf muscles generating increased force to generate more “flight”
10. Faster running means an increased range of motion.
11. Running Surface--treadmill, trail, or road running.
13. Downhill and uphill running.



Other Factors Affecting Biomechanics
Women’s running. During pregnancy, relaxin loosens ligaments & joints for the gradual widening of the pelvis. Unfortunately, it’s indiscriminatory and affects all ligaments and joints in the body, sometimes increasing shoe size. Her biomechanics will change due to wider hips increasing risk for hip, knee, and foot injuries. This not only applies to pregnant moms but mothers with children as well.

In the case of moms, custom-made orthotics will be the best solution for her. Consider e-Soles.

Wrapping It Up
Biomechanics is more than the muscular activity that makes you walk or run. Your tendons, ligaments, bone structure, running form, and just plain physics also make you walk or run the way you do. Understanding this, you can use the natural elasticity of your skeletal muscles, ligaments, and the bending appendages of all the joints in your body to propel you forward to the speed that you want to achieve, whether fast or slow. Part III will cover the topic of Good Running Form and the Gait Cycle.

Biomechanics and good running form will make you:

1. Faster.
2. Run for longer.
3. Avoid injury.

Like Star Wars, biomechanics is the walker-runner's Force. Be like Luke and Anakin. Use it for the greater cause for your running or just to beat the next guy. But whether you're with the light or the dark side... May the Force be with you...