Earlier I noted that when watching runners. They all looked different but seemed to be doing something similar. Let me explain what I meant by that. When you run your stride is made up two groups: Variable elements and Invariable elements.
The invariable elements our pose, fall and full. And performing those properly helps prevent injuries run faster and run longer.
The variable elements are unnecessary addled. They do nothing but injure you slow you down or tire you out. The first invariable element in the stride is the running pose.
There are three different ways you can lead to get to it: you can land on the heel mid but or forfeit.
When you Heel Strike your locked the joints absorb the impact as well as incurred the longest time on support. When you are on support, do to your body position. Your joints and tendons are now absorbing body weight longer than they are meant to exposing you to injury.
When you Mid-Foot strike the joints unlocked but there is tension and leverage on the knee. Time on support is reduced, but the joints and tendons still absorb weight longer than they should. Also as mentioned before it is very difficult to consistently reproduce a mid-foot landing.
The forefoot strike leaves the joint unlocked and minimizes the joint strain. It also leaves you with the shortest time on support. Making this the desired lady options.
Like I said earlier you always passed through the reading post. At this point the body is elastic in an S-like position and the head, shoulders, hips and feet are aligned. This is the starting point for the body to fall forward. Falling is the second invariable element. Just like the running pose, there are variable elements that add on to it. Those are the Paw Back and the Knee back.
The paw back is the idea that a pun contacting the ground. The muscles in the legs somehow gripped the ground in literally pull the body forward. Realistically, this can happen. Our muscles alone can propel the body forward faster than the already existing momentum. People also feel that driving the Knee forward is the way to facilitate acceleration. Really the opposite is true.
Knee-drive only slows you down. It over emphasizes the use of the hip flexor and the body have to compensate for the swing leg moving forward. Just the simple act of allowing yourself to fall forward. It is all you need to generate or maintain your forward momentum. You can fall a maximum up twenty two and half degrees past the vertical. Once you there it is time to pull your foot-up.
Falling is the final invariable element in this drive. Just like before there are variable that provide no benefits.
Those would be attempting to Push-Off and pumping the arms.
Pushing off as nothing more than wasted energy. You can do it in the vertical direction, but it does not help you with horizontal movement.
Active are pumping it also variable. It is not a necessary factor to help you run faster or longer. Arm pumping functions as a counterbalance for your legs. You pump your arms because if your leg movement, not the other way around.
The final invariable element is the pull
Pulling at a hundred and eighty steps per minute utilizes muscle, tendon elasticity and will lead to overall better running economy.
This overview gives a good indication and all the variables present that can impede your running strived. Just remember you should only worry about three of them. Passed through the reading post, fall and pull your foot off the ground.