The 3 Stages of Running

The 3 Stages of Running

Whether you’re a new runner or a seasoned veteran, knowing the 3 stages of running is an important tool for improving your fitness. These stages can be broken down into Propulsion, Loading, and Recovery phases.

Loading phase

During running, the lower limb undergoes functional lengthening and propulsion. This is a spring-like action that propels the body forward. The lower limb works with the Achilles tendon, gluteal muscles, and hamstrings to propel the body forward. The calf and quad muscles are also active during this phase of running.
The study was a comparison of the effects of an SAP device on loading characteristics of transtibial amputees during running gait. The SAP facilitates attenuation of repetitive impact forces during the loading phase. The nature of the loading impacts the compression of the spring in the SAP. A shock absorbing pylon is used to attenuate shock through the prosthetic side. It can increase the load bearing capacity of the prosthetic side.
The study used intracortical bone pins with reflective marker triads inserted into the calcaneus and tibia of five healthy male subjects. Data were collected using 10 consecutive successful trials. The average and standard deviation of each variable across the trials were calculated for each participant. The duration of the GRF peak was also compared between the two conditions. The mean of the vertical GRF peak was greater for Amp 3 than for Amp 4. The time from initial contact to peak force was greater for Amp 3 than for Amp 4. During braking, the onset of peak force did not differ for the two conditions.
Movement coupling at bone level was observed in all test subjects. The coupling coefficient between inversion and external tibial rotation was higher for Amp 3 than for Amp 4. During the loading phase, movement coupling between the calcaneus and tibia was also higher for Amp 3 than for Amp 4. The higher coupling coefficient was observed at the beginning of the loading phase, when the calaneus is in eversion. This may be because of the higher vertical load.
The work done at the knee and hip were also studied. The integration of joint power showed that the work done at the knee was greater than the work done at the hip. In contrast, the peak eccentric power was not different for the two conditions. However, peak compression occurred halfway through the loading phase for Amp 4.

Propulsion phase

Having good biomechanical efficiency is essential for distance runners. Increased running speeds create increased ground reaction forces and therefore increase the need for a faster stepping gait. In addition, distance runners need to increase their stride length and decrease ground contact time. Interestingly, research has shown that world class 1500-m runners have an improved hip function. This is in part due to increased hip use, but also to a greater degree of hip extension during the toe-off phase.
The midfoot joint is an important energy-producing and absorbing component of the human body. Studies have shown that this small joint generates more than 25% of total energy output from the foot region when shod, and more than 39% when barefoot. Wearing shoes restricts this joint’s range of motion, which is important to running efficiency. Restricting the joint may increase the injury risk associated with running.
The midfoot joint is also responsible for one of the more obscure functions of the human body – shock absorption. The femolite or “female” limb is responsible for this, as is the gastro-soleus complex, which aids in plantar flexion from mid-stance to toe-off.
Getting a good grip on the midfoot joint’s performance has long been a topic of debate, but recent research has demonstrated that footwear may play a significant role. In particular, studies have shown that shoe wearers have a reduced range of motion in the midfoot joint. A study aimed to investigate the role of footwear in midfoot joint function during running.
The most important point to remember is that the body is a whole and that a poor loading phase will result in a less biomechanically efficient propulsion phase. The triumvirate of loading, propulsion, and recovery are all dependent on one another. A poor loading phase may result in a greater emphasis on the recovery phase. A poor propulsion phase will result in a greater emphasis on the loading phase, which will require a higher effort to recover. This may result in a plateau in power output.
The gait cycle consists of three main phases – the stance phase, the swing phase, and the ground contact phase. Each phase requires the body to perform the best possible task to meet its goal.

Recovery phase

Despite the fact that most athletes are only engaged in pushing and pulling sleds, most do not take advantage of the most important muscles in the acceleration phase of the running cycle. In fact, the recovery phase is responsible for less than 15% of total energy consumption. It is the phase that sets the stage for future performance. Runners should take advantage of the recovery phase by including it in their weekly training schedule. If you’re not a competitive athlete, you can still reap the benefits of a recovery run by running a couple of light sessions during the evening.
While the recovery phase is most likely the first thing on your mind, there are several other activities you can engage in to increase your odds of completing your workout in a timely manner. You can get a boost from a light workout before or after work, or even perform a few quick sets of strength training in the morning to give your muscles a much-needed rest.
In the recovery phase of the running cycle, the most important thing to focus on is the right foot placement. Aim to position your foot directly underneath your hips. If you’re not sure of the best placement, check with a coach during practice. You should also limit torso flexion at the waist and the length of your stride. This will allow your leg to cycle through the most efficient path.
In addition to the proper foot placement, you’ll need to pay attention to your stride. The proper timing is important, as it will help you avoid overstriding and wasting energy. If you can’t afford to spend a day at the gym, try running a light session before dinner or later in the evening. A lighter run will also help your performance for the more challenging sessions in your training schedule.
You can also have fun with it. For example, you may choose to perform an online yoga class during your commute. The most important thing to remember is that you should take advantage of the recovery phase of the running cycle to help your body heal and recoup.

Triggers for injuries

Runners are at risk for a number of different types of injuries. The most common types of running injuries are overuse injuries. These injuries are caused by overuse of a muscle or joint and can result in inflammation, muscle tears, and stress on other tissues. If you have been experiencing pain while running, you should see a doctor or physical therapist as soon as possible.
Overuse injuries can be prevented by easing back into your training. Adding weights or yoga can help you to stay active while giving your muscles a break. You should also keep hydrated and get plenty of rest. Then, you can begin a gradual easing back into running.
Another common type of running injury is a stress fracture. It occurs when a runner works too hard before they have been used to the activity. A stress fracture is a small crack in the bone. Typically, it affects the shins and feet. If you have experienced a stress fracture, it is important to wait until the injury has healed before you begin running again.
Trigger point therapy has been shown to reduce discomfort associated with acute injuries. It can also help runners recover from soft tissue injuries. This type of therapy can be delivered through various methods, including dry needling, trigger point release, and icepacks. It can help runners of all levels.
Trigger point therapy has also been shown to help runners heal from plantar heel pain. This is due to the inflammation that occurs in the IT band. Trigger point therapy can be beneficial in relieving discomfort caused by acute injuries and post-surgery.
Injuries during running are frustrating and can sideline you for months or years. If you feel you have an overuse injury, you should seek help from a professional. You should also listen to your body’s warning signs and take the necessary precautions to prevent injuries. These include using proper shoes and dressing appropriately. You should also be hydrated and eat a healthy diet.
Runners should also be careful about their training. It is not recommended to run more than 10% of the week. Running more than 10% of the week can overtax your muscles and joints and can lead to injuries.