The running cycle is the pattern created by our feet when we run. There are many factors to consider when determining a healthy foot strike, including barefoot vs. shod (i.e., shoes on or off), body mass index, age, gender, foot type, training surfaces, etc.
What are the phases of the running cycle?
There are three basic phases of the running cycle, where various muscles are activated to propel the body forward. These phases include the following:
1) The braking or impact phase (heel strike):
When the foot makes initial contact with the ground, there is a large impact force that may reach up to three times your body weight. This phase absorbs shock and stabilizes your joints.
2) The mid-support phase (transition):
Your body goes from braking to support in one movement starting at the ankle.
3) The propulsive or push-off phase (toe-off):
This is the most powerful movement of the running cycle when your calf muscle contracts to forcefully push you off the ground.
The propulsive or toe-off phase occurs around midstance and is typically characterized by a brief interval of ‘suspended animation’ where no forces are applied to the body. Moire or an image of someone running can be used to analyze all the phases of the running cycle. It has been stated that “our ability to predict future injuries may come about because we would know how these forces are applied and transmitted across the body’s structure.”
What are the most common injuries associated with the running cycle?
The knee, ankle, and foot are most likely to be injured in the running cycle. These injuries may include iliotibial band syndrome (ITBS), Achilles tendonitis, plantar fasciitis, patellofemoral pain syndrome (PFPS), or shin splints.
The most common types of injuries associated with the running cycle are IT band syndrome, Achilles tendonitis, plantar fasciitis, and patellofemoral pain syndrome (PFPS) or “runner’s knee”. These injuries are most common in endurance runners who may also be exposed to joint stress under extreme biomechanical loading with the repetitive impact of the running stride.
How can I control my running cycle?
There are many components that relate to your running cycle including:
1- training surface
2- the type of shoe worn
3- foot strike pattern
4- flexibility
As mentioned, foot strike pattern is often determined by factors such as training surface and type of shoe worn (barefoot vs. shod).
The running cycle can be controlled to some degree through the use of various techniques, devices or shoes that attempt to alter one or more components related to running dynamics. Barefoot running has become popular in recent years because it is thought that it requires a more midfoot strike and thus reduces the potential for injury.
Other techniques such as Chi Running or Pose running teach runners to avoid heel striking by shifting their gait pattern toward a more forefoot strike, which many believe can also help reduce injuries.
Conclusion:
In conclusion, the running cycle is the pattern created by a runner’s feet when they run. There are many factors that can determine a healthy foot strike, including barefoot vs. shod (shoes on or off), body mass index, age, gender, and foot type. The most common injuries associated with the running cycle include IT band syndrome, Achilles tendonitis, plantar fasciitis, and patellofemoral pain syndrome (PFPS) or “runner’s knee”. These injuries are most common in endurance runners who may also be exposed to joint stress under extreme biomechanical loading with the repetitive impact of the running stride. There are many components that relate to your running cycle including training surface, type of shoe worn, foot strike pattern, and flexibility. The running cycle can be controlled to some degree through the use of various techniques, devices, or shoes that attempt to alter one or more components related to running dynamics.
