Is there a right way to run? – 01/16/2023 – In the Race

As I run, without realizing it, I clench my fists and hold up both my thumbs, giving a thumbs up. I had never noticed this mania until I was alerted by my son. Since then, whenever he sees me at training, he gives me a thumbs up and laughs. To him, I’m practically a walking meme.

I’m not alone in this. A friend tells how her aunt reproduces her “disappointed” way of running at the end of the year festivities. Imitation has become a Christmas classic, and makes the whole family laugh.

My thumbs up may amuse my son, but it doesn’t hurt my running. The fact is that each of us has our own way of moving our arms, positioning our torso, jumping and touching the ground. But from this point the question arises. Is there a right way to run?

To answer this question, I turned to Raquel Castanharo, a runner, physiotherapist and master in biomechanics at USP. “It is necessary to separate what is a characteristic and what is an error”, explains Raquel. Among what she defines as characteristics are the way of moving the arms, the type of step and many other movements that are unduly pointed out as problems. “Can you cross your arms in front of your torso? Yes. Is it a problem to have a pronated or supinated foot? No”.

What is wrong?

Raquel explains that an error is what harms or makes the athlete run slower. According to scientific evidence, there are two main mistakes. One is the sudden increase in training volume, subjecting the body to a load greater than what it is prepared for. Here we are talking about quantity, not the mechanics of the runner during the race.

According to Raquel, the other common mistake is not adequately absorbing the impact when touching the ground. The race is a series of small leaps forward, which take the athlete, on average, 10 centimeters off the ground. Upon landing, our muscular and skeletal structure is subjected to a load equivalent to up to three times our weight. Our legs then work like springs, which cushion this impact.

If the stride is fluid and natural, the impact absorption process is more efficient. Without going into far-fetched formulas, Raquel suggests a practical way to see if absorption is being done properly. “See if your step makes a lot of noise when it hits the ground. Compare with other runners. Those who have a ‘heavy’ step usually have worse mechanics and are more prone to injuries. In that case, it might be worth looking for a specialized professional”.

And it’s no use blaming tennis. The equipment plays a secondary role in this case. Impact absorption is done by the buttocks, calves, thighs and feet. Compare all this bone and muscle structure with the sole of a tennis shoe and see the role that each of these elements plays during displacement.

heel on the butt

There is an obsession with running right. Do an internet search and there will be a plethora of videos and tutorials on the proper way to run. Much is said, for example, about leaning the heel on the buttocks at the end of the steps. “The athlete shouldn’t worry if he doesn’t make the complete movement. This is probably because he is running slowly. By increasing speed, he naturally lengthens the stride and the end of the heel will come closer to the butt.”

Another point that Raquel clarifies _and which earned this blogger an ‘almost scolding’_ is that the errors described above cannot be considered serious. “They don’t necessarily lead to injuries. What happens is an increase in the probability of having physical problems. But if the athlete’s musculature is used to and prepared for the movement, talking about errors stops making sense.”

Raquel tells the example of a patient. According to the medical booklet, his running style has a high impact, which would increase the chances of injury. But he is a marathon runner and runs the 42 km in 2h19. We are talking about the elite. In over 10 years of athletics, he has never been injured. “It doesn’t make sense to change his running mechanics, at the risk of worsening the results he gets.”

Kenyan Brigid Kosgei, silver medalist at the Olympic Games and one of the greatest marathon runners in the world. “It’s practically impossible to find a picture of her running with a beautiful posture. And would anyone dare to say that she runs badly?” I, who struggle to run my 10 km, certainly won’t criticize.

Therefore, the most important message is: it is right to run, your way, with a load compatible with your physical conditioning. And if you find me running around, don’t forget to give me a thumbs up.

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