Chapter 2:

The Form of Running

Posture and Balance

There is a correlation between the maintenance of posture and our ability to maintain balance. Movement such as running constantly challenges our ability to align our center of gravity within our base of support. No matter where motion takes place, it must be counter balanced elsewhere. Any deviation from the optimal alignment of our bodies, and additional work (energy) is required to negate that action.

An entire textbook can be written in regard to our biomechanics. It is an overwhelming amount of science to digest and just as challenging to apply. However, it’s vital to educate ourselves with the basics in order to increase our postural awareness. Being equipped with this content on a superficial level of how our bodies should be positioned will contribute not only to our efficiency but to the preservation of our joints over time.

The key for postural and joint alignment begins with the tilt of our heads. Looking up and forward will set the tone for the entire vertebral column in one form or another. It’s important to run tall and align your head centered over the body. An adult head weighs approximately ten to twelve pounds, and the outward positioning needed to look down at the feet requires more strain and energy from the neck and back muscles for stabilization. This can begin to fatigue the cervical and back musculature, causing even more disruption to our overall posture.

The shoulders play an important role, as a common mistake is elevating, or hiking them up, toward the ears. This stores tension in the upper back (trapezius) muscles, requiring, again, more energy and unnecessary strain. Relaxing them down to their lowest level also reminds the entire arm and hands to follow suit. In regard to the shoulders, it’s important to avoid a kyphotic posture (hunching) of the upper back, as this could be reduced by slightly retracting the scapula (shoulder blades) together. The best running posture is head up, with the shoulders low and slightly retracted, if necessary.

The arms are not only utilized for momentum but play a crucial role maintaining balance. The arm swing is the reciprocal reaction of our legs. The swing of the arm during push off from the toe can propel the runner forward through momentum as well as maintain balance throughout that propulsion. It helps to maintain approximately a ninety-degree angle or less at the elbow, and to carry a loosely clenched fist. Avoid crossing the midline with each arm swing, as this can begin to tamper with the contralateral (opposite side) pelvis and hip rotation. The relationship between the arms and legs are continuously stabilized and controlled from the torso, also known as the core, which consists of the abdominals, obliques, chest, and back. It is the central link connecting the upper and lower limbs (kinetic chains) as they work in unison.

Perhaps one of the most important aspects of posture and balance while running is having a strong and stable core. A strong torso with an engaged core can increase balance and stability, prevent form breakdown, maintain a neutral pelvis, and thus prevent injury. The running form is but one piece of the puzzle. This is something that can be improved in time, and should become more habitual through awareness, practice, and repetition. It takes time for the postural muscles to develop the memory, and the brain itself finds interest in performing repetitive tasks more efficiently.

Center of Gravity, Base of Support

In keeping with the theme of balance, the hip, knee, and ankle kinetic chain drives the human body forward in some of the most fascinating ways. A kinetic chain is a way to describe human movement, with a notion that each joint or segment has a direct effect on its neighboring joints and, therefore, motion will create a chain of events. It happens not only through the reciprocal arm/leg swing, or the delivery of muscle power but by utilizing a constant force called gravity from an advantageous standpoint.

In anatomical position, body upright and facing the observer, feet flat and palms facing forward, the center of gravity lies anterior to the sacrum. Since humans do not remain fixed in anatomical position when introducing movement, let us assume that, while running, the center of gravity lies within the hip/pelvic region. To maintain stability and balance, the center of gravity must be maintained within the base of support. Picture one foot planted on the ground, providing a base for the weight of the body. The direction of gravity is constant and acts in a downward direction toward the base. Visualize an imaginary line of gravity passing through the center of gravity and base of support. The alignment of our center of gravity and base of support is the key component to maintaining balance and stability.

When the foot comes into contact with the ground, it creates a new base of support. The foot is fixed, and the talocrural joint (ankle) glides about as the weight of the body passes over the center of that base. The moment the center of gravity anticipates passage outside the base of support, another stride will be in transition to provide a new base of support. Running is a balancing act, as the center of gravity is fully reliant on a new base of support in constant formation. Since the feet and ankles provide this all-important base of support and they are relied on heavily to stabilize the body’s weight throughout motion, why not invest well in shoe selection and proper footwear? This is precisely the reasoning shoe selection is both complex and subjective, but could be argued as one of the best investments made toward the health of a running career.

A Pair of Running Shoes

Ground reaction force is the force exerted by the ground on the body when they are placed in contact. The ground reaction force placed on the body upon impact can be upward of approximately two-and-a-half times the body weight itself. This immense stress is redistributed through the ankles, knees, hips, and even the back. This is where gait analysis and running shoes enter the equation. Gait analysis is the observational method used to identify possible biomechanical abnormalities. Basically, it’s important to know where your foot is landing, how your foot lands, and any biomechanical malalignments that take place within the knees or ankles. These are some factors that should be taken into consideration prior to purchasing a pair of running shoes.

Pronation, the way the foot rolls inward for impact distribution, is a natural movement of the foot and is a desirable component of the gait cycle. Most runners tend to over pronate, which means that upon impact the foot rolls inward, transferring weight to the inner edge, and is commonly seen in those with a lower arch. A stability shoe may offer correction to reduce strain or overuse at the ankle joint. Under pronation, also known as supination, is when the outer edge of the foot strikes the ground at a greater than normal angle. A neutral shoe will allow the foot more freedom to pronate and can offset the original mechanics. Neutral pronation is when the foot lands on the outer edge and rolls inward in a controlled manner, distributing the weight evenly.

Local running stores not only offer a wide selection of the latest models of running shoes but usually provide gait analysis by a knowledgeable staff member who could select several running shoes based on your personal gait pattern. They have been trained to analyze these gait patterns and make specific recommendations for you depending on whether a correction is necessary or not. One of the most frequent questions I receive from people is what kind of running shoes I recommend. My answer is always the same. Go to your nearest running store and take advantage of the gait analysis they offer. Allow them to make several recommendations for you. Try on several different pairs of shoes until one agrees with you. Walk around in them, then jump on the treadmill and do some running at different speeds. The shoe that agrees with your foot the most may very well be the right shoe for you.

Everyone has a different foot. Furthermore, everyone may run a slightly different way. Some runners have a high arch, while others have a low arch. Some runners have no arch at all. Some pronate and some supinate. Some runners have a neutral pronation or have trained themselves to run a specific way to reduce risk of injury. There are those who also need to take previous injury into consideration. Additionally, each runner’s goals can vary with regard to speed and distance, in which case each may require a completely different shoe type. Our feet are very specific to us, so running shoes are not a one-size-fits-all approach.

In regard to sizing, each brand differs slightly. Some brands run small, meaning a certain size may feel too tight when compared with another brand of the same size. There are some shoes with a wider than usual toe box to accommodate those with a wider foot. I wouldn’t recommend choosing shoes that are too tight, as that wouldn’t leave room for any foot swelling during distance runs, nor will it feel good if the toes are constantly jamming the front end of the shoe. If there’s too much room within the shoe and the foot has space to shift and slide, that friction can cause the skin to break down and inevitably lead to blistering. While some suggest going up a half size, that may not always be the best solution. Like I previously said, some shoes run small and some run large. To go up a half size on a shoe that...