Running Form

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Here is a photo analysis of running form. This is a service PTS Coach Patrick McCrann performs for teams or individuals. (Email him to learn more). Each photo is part of a progression; Patrick explains things to watch out for and adjustments to form that would facilitate overall running economy and increase injury resistance. (Pam Rodriguez, PTS Client)

This is the first photo we did on the day, the Pre-Clinic photo. Pam is pretty vertical in style (red line) and we worked on getting her more forward to the green line. She is foot striking, but since she's running slow here, we're not worried about it.

 

She has a better forward angle here w/ torso, but her body isn't quite there yet. Arms are flat but are in a nice high position (good)... vision is a bit high (see next few photos).


 

Better side shot here. We can see that while body angle is better (lower body is getting it!), she is over-rotating (look at twist in back heel and in upper body). Arms are still rigid at 90-degrees (but get better in next few shots). Foot strike appears to be right on...very good.

 

Much better here! Hands are higher, she is rolling well over the ball of her foot, etc. Again, vision is really focused in the distance – we want to do ~15ft in front.


 

Oooooh, so close! :) Great body line (yellow), good hands. I’d like to tweak that left elbow up a bit (perpindicular to driving leg (but that’s minor). Bring sight line down!

 

Again, pretty darn good here...all minor tweaks (from red to green).

     

First front shot...we are at the point where she's about to come through the center, moving that right knee out in front.

A couple of things here:
- she is a bit off center here (vertical line goes from center of eyes to inside of foot – instead of into big toe area). This photo also makes it look like she's about to bang knees.
- look at how shoulders and knees are opposites...right knee is down lower (normal), but right shoulder is higher (VERY ODD). This means that she is compressing a bit to the left side, also means straining that hip area. Need to work on this. Also we want to keep those elbows in a bit, hands out.

 

Second front shot...further forward with the foot and we can see how the knee really drops. Interesting to see that shoulders are better here – more level. Foot plant is more center, so perhaps the left is a bit weaker.

     


Final Thoughts:
Adjustments to form that she should work on:

1. Relaxing her neck to try to get it ‘aligned’ with torso.

2. Working on hip strength and flexibility:

  • We need those knees to swing straight through and have a clean path of motion.
  • For flexibility the Lunge stretch will help, so will laying on her back and pulling the knee to the chest.
  • Doing the inseam drill will help nail the pathway. Also working on stretching groin and strengthening adductors (moving good from in to out – use the seated machine or a cable w/ strap around her ankle). We need balance here!

3. Spending 2 runs a week going easy, just thinking of form in the hips... will start to cement some changes after 3-4 weeks (6-8 runs).

 



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