3x Olympian Hazel Clark and Exercise Physiologist Shannon Grady to bring a new series to MileSplit. Tuesday Topics are set to tackle specific issues and training tips for the high school athlete. Tune in every Tuesday to dig into the sport science of Track & Field.

The Basics Of Running Biomechanics- A Strong Foundation Is Key!

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It’s time to REVOLUTIONIZE your performance! 

In the demanding arena of high school running, where every step counts toward personal bests and team victories, understanding and optimizing biomechanics can be the difference between injury-prone plateaus and sustained excellence.  

Physiological limits are directly impacted by biomechanical limits and vice versa. 

Physiological Limits: quantified via biomarkers like net lactate, VO2 max, and metabolic adaptability set the ultimate ceiling for performance. 

Biomechanical Limits: ability to output movement efficiently, power, speed without injury.  Biomechanical factors such as stride mechanics, force application, and energy transfer drive biomechanical efficiency. 

Relationship to Performance: the interplay with physiological limits dictate the energy available, while biomechanical execution determines how efficiently that energy is applied. 

The Fundamentals of Running Biomechanics for Young Athletes

Biomechanics in running refers to the study of how forces interact with the body during motion, encompassing gait cycles, posture, joint angles, and ground reaction forces. For high school runners, whose bodies are still maturing, poor biomechanics can exacerbate issues like uneven growth plates or muscle imbalances, leading to common injuries such as shin splints, knee pain, and stress fractures–prevalent in up to 50% of adolescent cross country athletes. A physiology-first approach also emphasizes that efficient biomechanics enhance running economy, the energy cost of maintaining a certain pace. 

Key Elements of Running Biomechanics 

Gait Cycle: The sequence of movements from when one foot touches the ground until that same foot touches the ground again, representing one full running stride. The “Stance Phase”,  when the foot is on the ground, and the “Swing Phase”, when the foot is in the air, make up the gait cycle.

Foot Strike Patterns: The specific part of the foot that first contacts the ground when running, categorized mainly as heel strike (rearfoot), midfoot strike, or forefoot strike influencing force distribution, running efficiency, and injury risk

Postural Alignment: The symmetrical and balanced positioning of the ankles, knees, hips, spine, shoulders and head in relation to each other and gravity while aiming for a neutral hips and spine where muscles and joints work efficiently, reducing stress, improving movement, and preventing pain and injury. Key Aspects of Good Postural Alignment- neutral hips, upright torso, relaxed shoulders,  

For example, overstriding, where the foot lands too far ahead of the body’s center of mass, increases braking forces and vertical loading rates, spiking injury risk by 20-30% in distance events.  Midfoot strike is ideal for distance runners to reduce impact. Biomechanic or form inefficiencies elevate energy demands and delay recovery.

Common Biomechanical Issues in High School Runners

Adolescent runners often exhibit biomechanical weakness or inefficiencies due to rapid growth or poor core and strength foundations. 

Top biomechanics related issues include:

Overstriding and Heel Striking: Extends braking time, increasing stress on knees and shins. Common in beginners pushing for speed without form focus.

Anterior Pelvic Tilt: Leads to increased stress on lower leg, femur, hips, and lower back. 

Hip Drop: Leads to lateral instability, contributing to iliotibial band syndrome or patellofemoral pain.

Poor Arm Swing and Torso Rotation: Inefficient energy transfer, reducing propulsion and elevating fatigue in middle distance races.

Limited Ankle Dorsiflexion: Restricts toe-off power, common in flat-footed runners, and links to Achilles issues.

Building Better Foundation

Correcting biomechanics requires consistent, targeted foundational corrective exercises to ensure foot function is strong and sound. Start with 30 seconds of each exercise and build up to 3 sets of 1 minute. Perform 2-3 days per week. 

Foundational Corrective Exercises: 

ABC’s 

Walking Foot Rolls

Foot Slides

Heel Raises

Partner Mini Squats: Double Leg to Single Leg

Band Walks: Lateral, Forward, and Backwards

Partner Backwards Run

Barefoot: Do these exercises barefoot when possible

Discipline is key! Stick to proper form even when drills feel awkward initially. Note drill form cues during runs as focusing on corrections are investments in longevity. Form fixes aren’t quick wins; they’re the foundation for championship strides.

These biomechanical interventions can improve performance while slashing injury rates. For high schoolers, this means fewer missed practices and stronger finishes in your races. 

As our series progresses, we hope to empower you to train smarter, not harder. Download the MyBya mobile app www.mybya.com to access individualized training zones and target and register for Coach Hazel Clark’s camps and clinics www.hazelclark.org.