Understanding the Biomechanics of Running: What Every Runner Should Know

Understanding the biomechanics of running is essential for every runner aiming to improve performance, reduce injury risk, and run efficiently. Running involves coordinated movement patterns, force generation, and energy transfer across muscles, tendons, and joints.

Key Phases of Running

• Stance Phase: When the foot contacts the ground, energy is stored in the Achilles tendon and arch for propulsion. Efficient runners strike the ground with their foot beneath the hip, minimizing braking forces and optimising energy use.

• Swing Phase: The foot leaves the ground, the body transitions energy from elastic recoil, and the hip drives the leg forward. Backward flexion of the hip is crucial to cycle the foot efficiently and prevent heel-striking far ahead of the hip.

• Flight Phase: Both feet are airborne, demonstrating running’s dynamic nature and reliance on joint stability and muscle elasticity.

Core Biomechanical Principles

Principle	Description	Impact on Running
Cadence	Step rate (number of steps/minute); increasing cadence can reduce overstriding and injury risk	Promotes efficient turnover
Stride Length	Distance covered per step; balanced with cadence to avoid excessive braking forces	Affects speed, efficiency
Foot Strike Patterns	Can be heel, midfoot, or forefoot; each shifts stress across the skeleton and musculature	Influences impact forces
Arm Swing	Reciprocal trunk and limb movement; arms stabilise the body and support cadence	Reduces rotational torque
Posture and Torso Lean	“Tall” posture with slight forward lean from the ankles improves momentum and breathing	Enhances forward propulsion

Injury Prevention Tips

• Keep ground contact short to minimise energy expenditure.

• Avoid overstriding: Foot should land directly beneath the hips.

• Maintain upright posture and relaxed shoulders for optimal breathing.

• Relax hands and drive elbows back to counterbalance leg movement and boost cadence.

• Gradually implement form tweaks to reduce risk of injury.

Shoes, Individualisation, and Joint Motion

• Select shoes suiting foot type and arch profile to support biomechanics and minimise overpronation/under pronation.

• Every runner exhibits unique anatomical and movement variations, but core mechanical principles apply broadly.

• Proper ankle, knee, and hip motion during the gait cycle distributes force efficiently and lessens joint stress.

Understanding these principles allows runners to fine-tune technique, personalise footwear, and adopt movement drills for improved efficiency and reduced injury risk.