You should NOT land directly under your body when running

Summary

This video clarifies the myth that all runners should land with their foot directly under their body. It explains that the optimal foot placement varies depending on running speed. Slower runners should aim to land closer to their body, while faster runners can land slightly in front of their center of mass due to the time they have to move their body forward. The video emphasizes that running technique is dynamic, with foot placement needing to be adjusted based on pace for maximum efficiency and performance.

Takeaways

• 😀 Landing under your body when running is often considered ideal for an efficient technique, but the reality is more complex.
• 😀 The term 'under your body' refers to the place where your foot lands, but the exact spot depends on when your foot experiences maximum force.
• 😀 The maximum force on your foot occurs just microseconds after it touches the ground, and it should ideally be under your center of mass at that moment.
• 😀 If your foot lands directly under your body while you're running, it may still experience maximum force behind your center of mass, leading to inefficient movement.
• 😀 When running at slower speeds, your foot should land just slightly in front of your center of mass to allow for optimal force distribution.
• 😀 At higher running speeds, there's more time for the body to move forward, allowing your foot to land further ahead of your center of mass without disrupting efficiency.
• 😀 Runners who land their feet very far in front of them may still land optimally at higher speeds, as the body moves forward before maximum force is reached.
• 😀 Overstriding, or landing too far ahead of the center of mass, becomes inefficient at slower paces because the body cannot move forward quickly enough before the maximum force is applied.
• 😀 Software measurements of running efficiency indicate that the optimal landing zone for slower paces is just 5 to 6 cm (2 inches) ahead of the center of mass, while faster paces allow for a greater landing distance.
• 😀 It's not just about where your foot lands in relation to your body; the speed of your running pace plays a significant role in determining the optimal landing position.
• 😀 The green zone in running efficiency software shows the optimal area for foot placement, which differs based on running speed, and does not always coincide with landing directly under your body.

Q & A

What does the phrase 'land directly under your body' mean in the context of efficient running technique?

The phrase refers to where your foot should touch the ground while running. It's about placing your foot under your center of mass, not too far in front or behind. However, the optimal landing position varies depending on running speed.

Why is it not optimal to land directly under your body when running?

When your foot lands exactly under your body, it causes the foot to experience the maximum force while it is behind your center of mass, which leads to inefficient acceleration and could cause you to fall.

How does the speed of running affect the optimal landing position?

The faster you run, the more time you have for your body to move forward after landing. This allows your foot to land slightly in front of your center of mass without causing overstriding or inefficient force application.

What happens when your foot lands too far in front of your body?

Landing too far in front of your body, especially at slower paces, can lead to overstriding, which is inefficient and could strain your muscles, slowing down your running efficiency.

What does the 'green zone' on the energy efficiency bar represent?

The green zone on the energy efficiency bar indicates the optimal place for the foot to land in relation to the center of mass when running at a specific pace. This zone is calculated based on factors such as running speed.

How do different paces affect where your foot should land in relation to your center of mass?

At slower paces, the foot should land closer to your body, just slightly in front of your center of mass. At higher speeds, the foot can land further in front of your body due to the increased time for your body to move forward before maximum force is applied.

Why is it important to account for running pace when evaluating a runner's landing technique?

The speed at which you run significantly affects how much time your body has to move forward after landing, which in turn influences where your foot should land in relation to your center of mass to maintain optimal efficiency.

Can a runner with a higher pace still land with their foot far in front of their body and still maintain efficiency?

Yes, runners with a faster pace can land with their foot further ahead of their center of mass because they have more time to move their body forward before maximum force is applied, making the landing efficient.

What is the optimal landing position for a runner running at 640 per kilometer (10:44 per mile)?

For a runner at this pace, the optimal landing position is about 5-6 cm (2 inches) in front of the center of mass.

How do the landing positions of two runners at different paces compare in terms of efficiency?

At faster paces, a runner may land further in front of their center of mass and still be efficient, while at slower paces, landing too far ahead is less efficient. The runner at a faster pace, even with a farther landing, remains within an optimal range due to their higher speed.