In the case of runners, there is often talk of little tension, which is expected to improve economic running and thus performance. The mobility and flexibility of the core and lower limbs are in a special position. The tension of the core, which limits the rotation and thus the rotation of the leg from the hip, improves economic running. Similarly, lower back, hip, and ankle tensions shift running biomechanics in a more economical direction. So, while a certain degree of tension may be beneficial from a running performance perspective, consideration must be given to how to determine the appropriate tension.Continue reading “Hamstring movements for runners”
Are you running always the same routes and the same type of surface? When you prepare for the road race, it crucial to run road and get comfortable that harsh and hard surface. The impact for the leg is one of the hardest when running in the road, so you need to get used to it otherwise you will struggle. But you still should vary surfaces sometimes, why? Continue reading “SCIENCE TALK: Should you vary the running surfaces”
Running cadence is how often your feet touch the ground during the running. According to the Jack Daniels’ study most of elite athlete takes over 180 step per minute (include both legs), some takes even over 200 steps. So, how many step are recommended to non-elite runners? Many studies and coaches says 180 steps, and I agree with this.
Why? The faster the speed more steps are needed for smooth and economical running. The less step are taken the more time is spent in the air, while landing to the ground is harder. Your lower body ligaments, joints, bones and muscles receive over three times your body weight each landing. Every time your foot land on the ground your muscles and tendons stretch to absorb energy from impact. Once they return the normal length Continue reading “Running cadence – does it matter?”