What is the Optimal Running

Style?

Running style and Online Monitoring

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Introduction

• In this slide show, we will try to discuss the main aspects of this topic and introduce the idea of online running style monitoring from the wrist

• The first smart phone app enabling running style monitoring from the wrist has now been released by RLab

RLabwww.rlabapps.com

Introduction

• From our childhood, we all develop a certain running style that changes as the body develops

• The variations in running techniques cannot be explained by individual physiological differences only

• There are in other words room for improvements, especially for less experienced runners

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Introduction

So, what is the best running style that one can adopt?

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Running styles

• There is a large number of various good and not-so-good running styles, e.g.– The jumper, the bear, the swinger, the zombie, etc.

• Various running techniques have also been officially defined, such as– Newton, barefoot, Chi, POSE, etc– Generally, the target of minimizing the risk for

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Running styles

• The characteristics of a good running style*– Efficiency to maximize the endurance – Reduction of the risks of injuries

* Sprint running is not considered

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Running efficiency

• The running efficiency determines the level of energy that the metabolic process needs to deliver to move the body a certain distance, i.e. if the running style is efficient, we save energy

• The movements of each body part requires energy

• This would mean that we need to minimize all limb and body movements that do not contribute to the movement forward, right?

• This is, however, not always true

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Running efficiency

• The body is a complex structure and for it to move forward efficiently, we need to also keep it in balance

• This is most efficiently done by counteracting masses, e.g. swinging arms and changing the angle of the upper body

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Running efficiency

So, what can be done?

To run as efficiently as possible:1. Minimize brake forces of the foot strikes2. Maintain an appropriate vertical movement

compared to the horizontal propulsion force 3. Avoid excessive vertical movements of the

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Risk of injuries

• Runners are very susceptible to running related injuries and 70-80% of runners are reportedly injured annually

• Injuries are mainly related to joints, tendons and muscles

• The main reason for injuries is the magnitude and angle of the impulse like forces during foot strikes, i.e. the ground reaction force (GRF)

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Risk of injuries

• There is mainly three methods to reduce the magnitude and change the angle of GRFs– Reduce the brake force by relocation of the foot

strike in relation to the hip– Reduce the brake force by changing the foot strike

pattern (heel, mid and fore foot strike)– Reduce the vertical movement of the whole body

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Risk of injuries

• Optimal vertical movement is key to reduce the GRF

• Adjusting the foot strike pattern can give positive results, but it tends to also shift the strain from joints to tendons and muscles– e.g. using barefoot style will increase the risk for pulling

the calf muscle for an untrained person• The key is to create a balance according to the

individual capability of once muscles, joints and tendons

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Optimal running style

• It is clear that, maximizing the running efficiency can increase the risk for injuries and vice versa

• Consequently, the optimal running style is individual, but it is less dependent the body of the individual and more on what your trying to optimize (efficiency, speed* or risk for injuries)

• In the end, it will be all a compromise, the challenge is to understand your selected compromise!

*Not discussed in this material

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Conclusions

• Optimal running technique, depends on what your trying to achieve– Maximum efficiency or with as low risk for injuries as

possible or– Minimal risk for injuries with an as high as possible

efficiency

• To attain an optimal running style, with a given target, monitoring of the running style, while running, gives the support needed

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Running style monitoring

• There are several products out on the market today that enables the user to better understand the selected style and through this knowledge, altering the running technique

• Most of them are based on additional sensors located on the foot or leg

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RLab - Run Motions

• There is however an alternative product that do not need additional accessories to online analyse the running style

• RLab has, as the first company, been able to release an Smart phone app that measures from the wrist only

• It is able to provide you with the efficiency, GRF and cadence, while running, to enable you to find your own optimal running style

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RLab - Run Motions

Check us out on www.rlabapps.com

And download our app Run Motions on

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