P.A.L.

Running Mechanics

Running skill is a motor task! Like any motor task it is teachable and trainable. As with any motor task a systematic approach toward improving running mechanics will yield optimum results. The system that we use to describe, teach and improve running mechanics is call the PAL System™.

PAL is an acronym that stands for Posture, Arm Action, and Leg Action. Those are the three areas of emphasis in running. The PAL System provides a context to analyze movement and is a systematic step-by-step teaching progression.

Posture should reflect the alignment of the body from the point of foot contact to the top of the head. The reference points for this alignment are the head, trunk, hip knees, ankles, and feet. The image and the cue for good posture is that of ”running tall.” After the start and acceleration the sensation should be of running over the ground as you are running fast. Good posture is a major contributing factor to reinforce this feeling. It has been my experiences that, if you improve posture, then arm action and leg action will also dramatically improve. The trunk and hips comprise the largest body mass segments. In order to move more effectively straight ahead rotational movement and side-to-side sway need to be controlled. The key is that they are controlled, not eliminated.

Arm Action serves two functions: the arms assist with balance as well as providing a strong propulsive force in sprinting during the acceleration phase. The arms play a vital role in helping to control the rhythm of running. The direction of the swing of the arms should result in linear motion. Some rotary as well as side-to-side movement of the arms is necessary to counteract rotation of the body and the mass of the legs, but this should be minimal. The amplitude of the arm action will vary with the speed of the run. The shorter and faster the run the greater the amplitude of the arm action.

The optimum Leg Action is to have the foot contact the ground as close under the Center of Gravity as possible. This is the most efficient stride. The amplitude of the leg action as reflected in the knee lift and stride length will vary with the speed of the run. Good running mechanics requires an optimum interplay between stride length and stride rate (frequency). Each person has an optimum stride length in relation to their leg length and the distance they are running.

Drills alone and running are sometimes not enough to improve running mechanics. Improved strength is a big factor in improving running mechanics. Segmental weakness can contribute to poor mechanics, especially in the core. Therefore it is important to couple any program that attempts to improve running mechanics with a sound strength training program that utilizes multi-joint and multi-plane exercises.

The following is a checklist of running mechanic skill faults to look for and correct. This is by no means an exhaustive list.

Posture

Sitting – Leaning backward

Bending forward at the waist

Excessive side-to-side sway

Head Position – Back or Forward

Arm Action

Swing across the midline of the body

Arm carriage

Too High

Too Low

Abbreviated arm action

Excessive arm action

Leg Action

Foot strike

Exaggerated forefoot or heel contact

Stiff hips

No knee lift - Shuffling

Running mechanics vary with each athlete and must be adapted to the speed of the run. Running mechanics occur on a continuum from a pure sprint to a long distance run. The most visible change along the continuum is in the amplitude of the movement. A sprint demands longer stride length, greater air (flight time) and shorter ground contact time as well as a vigorous arm action, higher knee lift and a forefoot foot strike. Efficiency is not as much of a consideration as is the pure production of power. A distance run will have shorter strides, much shorter flight time, longer ground contact time, a mid foot to rear foot strike and a lower more economical arm action. The longer the distance run the more important the efficiency becomes.

Summary

Improving running mechanics is not a quick fix. It demands constant attention and fine-tuning like any other motor skill. Because it is a motor skill it is teachable and learnable. Don't be in a hurry, it takes time. It requires body awareness, balance and good basic core and leg strength. Each running step is a step toward ingraining a new motor pattern or reinforcing an established pattern.