Many chronic running injuries can be traced back to problems with form. Over-striding, a common problem is often characterized by heal-first foot-strike.
Over-striding can result in a runner’s body spending too much time on the ground. This means extra effort is required by the runner to move into a mid-stance phase, which is necessary before the runner’s body can make itself go forward. More time on the ground along with the extra effort to initiate the next stride means an increased chance of a runner developing shin splints and other injuries.
Good Running
Many coaches and medical professionals agree on the tenets of good running. It is important for runners to maintain an upright posture alignment. They should have a marginal forward tilt combined with a close arm swing as the run. Runners should take short strides and maintain a running cadence that is appropriate for them.
Foot-strike
The one thing most runners seem to struggle with is correct foot-strike. This is how and where their foot strikes the ground. There is a huge difference between runners who use heel strikes to those who run on their forefoot and other who use a mid-foot striking gait. A number of studies have been conducted that analyzed the advantages and disadvantages of each style. The impact of a running style will be different with each runner.
Over-striding
It is common for runners who heel strike when they run to be over-striding. There are also a number of mid-foot runners who also over-stride. Researchers have estimated this causes up to 80 percent of over-striding runners to be injured annually. Most of these types of injuries result from runners putting too much force on their feet on a repetitive basis. The way to decrease these potential injuries is for runners to put the least amount of stress on their musculoskeletal system. The goal for a runner should be for their feet to land as close to their body as possible based on their pace.
Running Posture
A common way many people run is with their lower backs arched. This puts the weight of a person’s body too far back. Some experts recommend running with lighter shoes that have a flatter heel-toe ramp to address this situation. This could help but using the correct running posture also requires a runner to make a conscious effort to run upright and be slightly forward-leaning.
Forefoot Strikes
Should a runner force their body into a certain forefoot-strike, they may be able to immediately lower the amount of impact force on their feet. This can make some runners to over-stride. It could make them work harder and lower their running economy. The positive to runners landing on their forefoot is a lowering of the impact strain. If a runner has a proper hip extension and their forefoot contact is not forced, they will not be over-striding. This is a good way to improve running economy and avoid injury.
Cadence
Cadence is sometimes called stride rate. It is determined by measuring stride per minute (SPM). It is possible for someone to determine their cadence by counting the number of times their left foot touches the ground during a 30-second run. If a person’s foot has touched the ground 45 times during 30 seconds, the number needs to then be doubled to 90 to account for both feet. That number then needs to be doubled to 180 to determine the SPM. A runner needs to figure out their optimum SPM to avoid shin splints and other running injuries. This will be determined by their height, hip mobility, fitness level and more.
Bio-feedback Technology
The Mettis Trainer®is an advanced biofeedback system that helps people to correct their stride and avoid running injuries. Mettis Trainer®is a shoe insert system designed to capture and display a person’s running performance information. It enables a runner to see their performance via Bluetooth™ on their smartphone. The Mettis Trainer® tracks cadence, foot landing technique and percentage of weight distribution on both feet as you walk and run. The Mettis Trainer® dashboard also accurately counts steps, monitors speed and distance and progress toward running goals. The Mettis Trainer received the International CES 2016 Innovation Award as an Honoree in the Fitness, Sports and Biotech. The public, retailers and manufacturers can be among the first to give Mettis Trainer a run at the International CES Show in Las Vegas, January 6-9, 2016 at booth No. 72961.
Source: http://www.kiwibox.com/healthkick/blog/entry/134852249/fix-your-stride-to-avoid-running-injury/