From: hubermanlab
In a recent discussion with Andrew Huberman on the Huberman Lab Podcast, renowned coach Stu McMillan explored the intricacies of running mechanics and gait. Running, a fundamental human activity, often comes with many preconceived notions about what constitutes the “right” form. McMillan provides insights into how one can approach running, whether for sport or recreation, by understanding personal biomechanics and leveraging them for improved performance.
The Basics of Running Mechanics
Running mechanics involve understanding how different parts of the body move in relation to one another to facilitate efficient and effective movement. To break it down:
Key Components of Running Gait
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Foot Strike: McMillan emphasizes that the speed of running should dictate the foot strike. Whether walking, jogging, running, or sprinting, the body’s natural movement should guide how and where the foot lands. For most, this means:
- Heel to toe for walking.
- Midfoot or forefoot strike as speed increases.
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Stride: The length and cadence of your stride should naturally adjust to your running speed. McMillan points out the importance of a high knee lift during fast running, as this sets the stage for effective force application ([02:13:31]).
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Knee Position: Proper running involves getting the knees behind the hips to ensure efficient hip extension. This movement pattern is integral for both amateurs and elite sprinters.
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Body Position: Runners should aim to maintain an upright posture with a slight forward lean, facilitating a natural bounce and flow. Eye level for sprinting should be determined by the torso, allowing the body to naturally follow through the movements.
Understanding Gait Transitions
Gait transitions occur naturally as speed increases. The transition from walking to jogging, and jogging to running, involves a shift in muscle engagement and foot placement. For many, this natural progression is about optimizing personal biomechanics rather than adhering to a universally “correct” form.
Developing Efficient Running Mechanics
Self-Organization and Efficiency
Huberman underscores McMillan’s point on allowing the body to self-organize into its natural running rhythm rather than forcing an externally dictated form. When runners stop thinking about perfect form and instead focus on the feeling of movement, they often perform better and reduce injury risks ([01:41:25]).
Training Techniques
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Skipping Drills: As discussed, skipping can activate the neuromuscular systems efficiently, mimicking the forces and patterns required for running while also enhancing coordination and stride efficiency ([00:05:57]). For more on this, consider the benefits of skipping and striding for fitness.
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Striding for Development: Striding, which is running at 80-95% of maximum speed, is essential for improving running economy and is used as a drill to teach runners how to manage speeds just below sprinting ([01:52:33]).
Personalized Approach to Running
Individual Differences
Each person has unique biomechanics influenced by factors such as limb length, muscle composition, and natural flexibility. This means that effective running mechanics must be tailored to each individual. A runner’s style is shaped by their physical attributes as much as it is by the training they receive.
Avoiding Injuries
McMillan advises that one should avoid concentrating excessively on “incorrect” forms or mimicking elite athletes. Instead, understanding one’s own body’s limitations and strengths should guide personal running styles to prevent injuries ([02:11:02]). For more about biomechanical factors, explore the role of biomechanics and injury prevention.
Conclusion
Effective running mechanics are less about adhering to a standardized form and more about embracing personal biomechanics, optimizing natural movement patterns, and gradually developing strength and coordination. Through practical drills like skipping and striding, runners can develop a more natural and effective style, reducing the risk of injury and enhancing performance.
For more detailed insights from Stu McMillan, explore the full episode here.