HOW TO RUN AND WALK WITH LITTLE OR NO IMPACT
There’s no lack of advice how to improve running and walking but these suggestions very often contradict each other. This wide spectrum of recommendations underscores the problem that most expert interpretations are not based on the scientific principles of functional anatomy and are incomplete.
Many research studies explore different aspects of running and walking related to gait analysis, kinetic chain of running including what a role the hip joint, pelvis, the foot and ankle play in the running stride cycle. However, the existing research does not provide scientifically sound suggestions how to develop an efficient running stride and reduce a high impact on the human body.
My study of functional anatomy and kinesiology revealed that a proper running movement cannot be achieved by training body segments such as legs, knees or ankles. In addition, it is not widely understood that body movements are not carried out by single commands to move isolated joints and muscles. Human movement represents a functional integration of muscle groups and joints related to a specific physical activity.
The simple action of raising a leg as a part of the running stride will be performed as a functional chain movement by engaging simultaneously the interconnected muscle groups and joints responsible for moving pelvis, hip joint, upper and lower leg in a coordinated manner.
This means that efficient running movement requires a proper understanding of functional anatomy concepts and a precise knowledge of the inter-connectivity between joints and muscle groups related to the running stride. For instance, during a running stride cycle, quadruple flexion and extension of ankle joint, knee joint, hip joint, and pelvis must occur in a synchronized fashion. If one of these links is not working properly, the entire functional chain is faltered it can lead to a high impact throughout the body and contribute to injury.
My research of the scientific principles of functional anatomy indicated that the running and walking stride should include the three basic movements: 1) single-side balance, 2) forward lunge and 3) split squat.These movement need to be performed in a particular sequence with a neuromuscular precision and the training should start with practicing the single-side balance.
If you can keep the body balance by shifting the center of body mass to one side and hold the opposite side (torso and leg) airborne without excessive tension you can move to working on the forward lunge and split squat. If you cannot hold the body balanced with one side in the airborne position it will prevent you from executing properly the forward lunge and split squat.
To watch the video how David Rubinstein started running again, click here.