Running

Running is an essential activity for all tactical athletes, however, while the vast majority of athletes in tennis, baseball, golf or other sports will seek to refine technique through a coach or other expert, few recreational runners ever will, and many tactical athletes take the ability as a simple given. The human body was evolved to run barefoot for extended periods over complex natural terrain, but tactical professionals often operate in modern environments and seldom perform any work without external load and with some form of protective footwear. The importance of developing and refining running technique for the tactical professional cannot be overstated; the forces encountered during running often go overlooked but can be extreme; up to 7x the runner’s body weight can be transmitted with each step. Further, overuse injuries account for upwards of 70% of work-related injuries in tactical settings, and many of those are attributable to activities that involve running. While written material cannot replace quality training sessions with an experienced coach, understanding the foundational theory and concepts that underly running and gait can provide personnel an informed starting point.

Any gait, regardless of speed; running or walking, can be decomposed into two key phases: the stance phase and the swing phase. In running, a third phase briefly appears known as flight phase, during which neither foot is in contact with the ground. The two main phases, stance and swing, occur alternately from leg to leg between support and propulsion (stance phase) and forward movement (swing phase). Both phases occur at the same time as the runner or walker progresses. The swing or flight phase ends with ‘initial contact’. This is the point at which the foot touches the ground and the exact point of the foot that makes initial contact varies across the foot from heel to toe, depending on the movement strategy used. In walking, heel contact is expected and is actually the most efficient strategy, allowing energy to be stored and transmitted within the foot, much like a spring, through a process known as the windlass mechanism. In running however, the strategy of landing heel first is detrimental; instead of efficiently storing and transferring forces, landing heel first at higher speeds actually acts as a ‘brake’ slowing the runner and directing forces back against the intended direction of movement. Excessive heel strike is the result of excessively increasing stride length as a means of increasing forward speed, but ultimately impairs the runner. However, modern running surfaces, footwear and other technologies have blunted our ability to detect these inefficient techniques; many running shoes and boots offer a thick heel to absorb impact, stiff soles and shanks to compensate for weak muscles within the foot itself and layers of foam and molded insoles dull feedback and perception of running technique and surface characteristics. As a result, without specific training, running technique is often insufficiently developed, and when equipment fails or the environment changes, weaknesses in movement efficiency are exposed. In a tactical environment, this could result in separation from training, an operational failure, or the difference between life and death.

Fortunately, there has been much scientific and clinical work done to support improving running technique and efficiency. Research has shown in Olympic and other high-level athletes that reducing excessive heel strike by shortening stride length and increasing stride frequency can improve performance and reduce overuse injury. This is possible because shorter, faster strides align forces more closely with the intended direction of motion; excessively long strides with heel strike for a given speed create more work for the hamstrings – not only must these muscles absorb load while landing at the end of the flight phase, they must then switch quickly into force generation for the next step. Avoiding excessive heel contact allows the hamstrings to perform less eccentric work, increasing efficiency and reducing wear and tear. As a result, elite level athletes tend to adopt a cadence at or above 170 steps/min, regardless of the event; sprinters, middle distance, marathon runners and beyond all generally self-select this pace to maximize efficiency and stride length for the given average speed of their event. The difference between running objective and performance lies in the power delivered during each stride; the 800m champion will use a much longer stride delivered with more power than the runner chasing a 2-hour marathon, but the steps made per minute does not change between runners and the foot contact primarily shifts only from the toes (sprinters) to the midfoot (distance runners), rather than to the heel.

While intervention for inefficient or injury-prone runners is best managed by a qualified provider or skilled coach, an individual runner can still perform some rudimentary self-diagnosis to move towards a healthier running strategy. As before, the transmission of forces through the body is key, and can be broken down categorically into mobility, stability and movement.

Mobility can be thought of as the extent of flexibility and pliability of the joints and tissues. Athletes who are naturally very limber tend to absorb forces poorly because their joints and tissues move too freely to direct running forces. While they may need to develop their lower kinetic chain stability, they often naturally have sufficient mobility to negotiate uneven terrain efficiently. To quickly examine yourself for excessive mobility, consider if you are generally unsure of what caused your injuries, if you feel more pain the longer you work or exercise, trip or fall more frequently than expected or notice that your muscles tend to shake or quiver when exercising.

Athletes who are naturally stiff have limited flexibility and mobility, and tend to absorb and transmit forces well. They are less likely to over-stride and produce excessive heel strike but may lack ankle or hip mobility needed for negotiating uneven terrain. To quickly examine yourself for insufficient mobility, consider if pain tends to feel like a tightness or stiffness, stretching is generally uncomfortable, and you are slowest in the morning and prefer exercising later in the day.

Movement is a function of both mobility and stability; sufficient mobility to achieve motion where and when it is desired, but also sufficient stability to support desired motion while suppressing unwanted motion. Quality movement comes from a strong, highly developed interaction between the motor centers of the brain and the muscles and joints involved. This is forged with many hours of consistent high-quality practice. In the case of running, many hours of practice with good technique and without fatigue are needed. While the ankles and hips must be sufficiently mobile to maximize efficiency, the pelvis and trunk must be sufficiently stable to permit efficient transfer of energy between the limbs.

To begin training for more efficient running, start by training for shorter periods of time to limit fatigue, which hinders the development of good technique. train for a shorter stride length to maximize mid-foot contact. Run with a metronome to target at least 170 steps/min, regardless of speed. Increase speed and distance only to the extent that good form can be maintained.