Dr. Yessis Sports Training Blog

I’ve run across articles recently dealing with the topic of efficient running. In each the key was to run relaxed. However the definition of what constituted relaxed running was quite different.

For example in one article the running form guru maintained that relaxed running is “quickly lifting your foot off the ground instead of pushing off with excessive force.” Also, …” adding the awareness to just touch the ground and lift on every stride.”

It is necessary to closely examine these comments to see if they are valid. For example, if you concentrate on quickly lifting a foot off the ground you will not be able to get a full push off. However, all good sprinters and marathon runners go through a full range of ankle joint extension in the pushoff.

Thus if you concentrate on quickly lifting a foot on every stride you’ll have to cut down on the range of motion, which in turn, will decrease your stride length and slow you down because of less force being exerted in the pushoff. How will this lead to greater relaxation?

In addition, I have never been able to comprehend how anyone can land lightly when running. Your leg must be able to withstand not only the landing forces but your body weight on each touchdown.

Not only must the muscles go through a phase of lengthening to help absorb some of the landing forces but also to stop downward motion and prepare for push off. How can this be done lightly?

To truly run relaxed instead of cutting down on the propulsive forces, you should concentrate on developing efficient mechanics so that you are not contracting any muscles that are not used in any one phase of the stride. In other words, efficiency is related greatly to the use of only those muscles that must accomplish the key actions. This is the key to relaxation.

For more information on what constitutes efficient running mechanics see Explosive Running and Build a Better Athlete.