Marathon Runners - Treatment for Running Injuries of ALL Types

• Support - During the support phase, the foot is in contact with the ground and supports the body against gravity. The body's centre of mass is typically somewhere in the lower abdominal area between the hips (approx. level and anterior to the lumbo-sacral articulation). The supporting foot touches ground slightly ahead of the point that lies directly below the body's centre of mass. The knee joint is at its greatest extension just prior to the support phase; when contact is made with the ground, the knee joint begins to flex. To what extent it flexes varies with the running style. There exist stiff-legged running styles which reduce knee flexion, and looser, or more dynamic running styles which increase it. As the supporting leg bends at the knee, the pelvis dips down on the opposite side. These motions absorb shock and are opposed by the coordinated action of several muscles. The pelvic dip is opposed by the Tensor fasciae lataeilio-tibial band of the supporting leg, the hip abductor, and the abdominals and lower back muscles. The knee flexion is opposed by the muscle contraction of the quadriceps muscle. The supporting hip continues to extend and the body's centre of mass passes over the supporting leg. The knee then begins to extend, and the opposite hip rises from its brief dip. The support phase begins to transition into drive.
• Drive - The support phase quickly transitions into the drive phase. The drive leg extends at the knee joint, and at the hips, such that the toe maintains contact with the ground as that leg trails behind the body. The foot pushes backward and also down, creating a diagonal force vector, which, in an efficient running style, is aimed squarely at the runner's centre of mass. Since the diagonal vector has a vertical component, the drive phase continues to provide some support against gravity and can be regarded as an extension of the support phase. During the drive, the foot may extend also, by a flexing of the soleus and gastrocnemius muscle in the calf. In some running styles, notably long-distance "shuffles" which keep the feet close to the ground, the ankle remains more or less rigid during drive. Because the knee joint straightens, though not completely, much of the power of the drive comes from the quadriceps muscle group, and in some running styles, additional power comes from the calves as they extend the foot for a longer drive. This motion is most exhibited in sprinting.
• Recovery - When the driving toe loses contact with the ground, the recovery phase begins. During recovery, the hip flexes, which rapidly drives the knee forward. Much of the motion of the lower leg is driven by the forces transferred from the upper leg rather than by the action of the muscles. As the knee kicks forward, it exerts torque against the lower leg through the knee joint, causing the leg to snap upward. The degree of leg lift can be consciously adjusted by the runner, with additional muscle power. During the last stage of recovery, the hip achieves maximal flexion, and, as the lower leg rapidly unfolds, which it does in a passive way, the knee joint also reaches its greatest, though not full, extension. During this extension of the leg and flexion of the hip, the hamstring and gluteal muscles are required to stretch rapidly. Muscles which are stretched respond by contracting by a reflex action. Recovery ends when the foot comes into contact with the ground, transitioning again into the support phase.

• Upright posture and a slight forward lean - Leaning forward places a runner's center of mass on the front part of the foot, which avoids landing on the heel and facilitates the use of the spring mechanism of the foot. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect. While upright posture is essential, a runner should maintain a relaxed frame and use his/her core to keep posture upright and stable. This helps prevent injury as long as the body is neither rigid, nor tense. When leaning forward, focus on leaning only slightly from the waist and the rest of the body will naturally follow. The most common running mistakes are tilting the chin up and scrunching shoulders.
• Stride rate and Types - Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between 185 and 200 steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride.
  
  During running, the speed at which the runner moves may be calculated by multiplying the cadence (steps per second) by the stride length. Running is often measured in terms of pace in minutes per mile or kilometer. Fast stride rates coincide with the rate one pumps their arms. The faster your arms move up and down, parallel with your body, the faster your rate of stride. Different types of stride are necessary for different types of running. When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary.
  
  
• Running versus walking - In walking, one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity rides along fairly smoothly on top of the legs; in comparison, humans actually leap from one leg to the other while running. Each leap raises the center of gravity during take-off, and lowers it on landing as the knee bends to absorb the shock. At mid arc, both feet are momentarily off of the ground. This continual rise and fall of bodyweight expends a tremendous amount of energy opposing gravity and absorbing shock during take-off and landing. The act of running involves using more energy to accomplish travel over the same distance and running is a less efficient means of locomotion in terms of calories expended, though it is faster.

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