Improving Run Speed: Sport Specific Mechanics With Video Examples Presented By: Jesse Kropelnicki Founder & Head Coach QT2 Systems, LLC July 21, 2011
Run Mechanics: Objectives Run Faster in Triathlon reduce breaking force Injury Prevention Less fatigue
Run Mechanics: Difficulties Running tired in triathlon Only one contact point Flexibility constraints imposed by cycling in triathlon Hip flexors Calves (soleus) Lack of lateral movement in triathlon Results in lateral strength deficiencies Nutrition tie-ins due to: Higher intensity ~ Greater calorie burns Cycling beforehand in triathlon
Run Mechanics: Key Areas to Address Posture & body position Arm usage/position Cadence Power losses through lateral movement Leg Recovery/Extension Carriage rotation Head Position Vertical Bounce
Run Mechanics: Foot Strike Types Heel striking Use whole foot (best) Forefoot running Supination (shoe type choice) Over pronation (shoe type choice)
Run Mechanics: How to Address Major Categories 1. Cognitive changes 2. Flexibility improvement 3. Strength rebalancing, or specific improvement 4. Bike position optimization (triathlon)
Run Mechanics: Common Errors Over-stride Lack of abductor strength Glut Medius TFL Arm Drop Lack of flexibility Soleus Psoas Lack of balance
Run Mechanics: Postures to Look For Minimal Braking Leaning slightly forward from ankles (like a ski jumper) Chest & Pelvis aligned (equal distance between bottom of rib cage and top of pelvis both front and back) Push, never pull Feet under body Good extension or kick Psoas flexibility
Run Mechanics: Postures to Look For Weight Transfer Braking Force
Run Mechanics: Cadence Have stride rate be a function of lean & push Dynamic equilibrium Cognitive cadence = possible injury 90+ steps per minute (per single leg depending on height) 1. Unconscious Incompetence 2. Conscious Incompetence 3. Conscious Competence 4. Unconscious Competence -Bobby McGee
Run Mechanics: Arm & Upper Body Usage Arms bent 90 or more Head & Eyes look forward or 5 down Hands inside elbows Shoulder moves out of way to let hand move rearward Aim for chin with hands Elbows tucked in Emphasis on rearward pull of elbow Good shoulder rotation If not there, address rotational core strength
Run Mechanics: Flexibilities/Strengths Key Flexibilities Soleus Check with squat stance heels on ground Address with stretch/raises Psoas/Upper Quad Pelvis location relative to foot strike (far back means tight) Address with stretching (two joint hip flexor stretch) Key Strengths Soleus Eccentric calf raises Rotational Core Strength Bicycle crunch, standing rows, and plank Glut Medius Single leg squat, or monster walk TFL/Abduction Knees cave inward abductors with a cable Vastus Medialis Leg extensions
Run Mechanics: Drills Forward lean and torso posture Hill bounding, or tire pull 15 second over leans Cadence Check cadence every 15 minutes during all runs, if below 90, insert 30 seconds at 100+ Psoas flexibility 15 second wind sprints, with high turnover 15 second over-strides Arm position Elastic band running
Run Mechanics: Nutrition/Perception Tie-ins I am a runner and am strong Create an anabolic atmosphere Chest out and strong Shoulders neutral/back Protein focus and nutrient dense foods Perfect nutrition/pacing on bike to be prepared to execute a run race Nutrition based on athlete specific needs Bike pacing with greater than 75% of the points (1 second power readings) within 50 watts +/- of average Bike cadence avg of 88+ with 60 percent of the points within 5 rpm +/- of average
Run Mechanics: Nutrition/Perception Tie-ins
Run Mechanics: Nutrition/Perception Tie-ins
Run Mechanics: Nutrition/Perception Tie-ins
Why Video Analysis? Objective way to access your sport mechanics Ability to measure specific angles and positions Ability to compare against previous measurements and assess progress Ability to compare against great form athletes and professionals