This article features an interview with Professor Brüggemann, a biomechanics expert, who provides advice on how to run efficiently and without pain. The central theme is that while running is a natural activity, understanding key biomechanical principles can prevent injuries and improve performance.
## Individuality Over a Single ‘Ideal’ Style
Professor Brüggemann argues against the idea of a single perfect running form. He emphasizes that everyone is built differently and naturally develops a unique, energy-efficient running style. Forcing drastic changes, such as switching to a forefoot strike if it’s unnatural for you, can do more harm than good by overloading muscles and tendons. Instead, minor adjustments to one’s natural form are more beneficial.
## Key Principles for Efficient, Injury-Free Running
To run more effectively and reduce stress on joints, the professor offers several key recommendations:
* **Avoid Overstriding:** Do not land with your foot too far in front of your body’s center of gravity. This acts as a braking force, wastes energy, and increases impact on your joints.
* **Land Under Your Body:** Aim to have your foot land directly underneath your body. This promotes a smoother, more efficient stride.
* **Increase Cadence, Not Stride Length:** Instead of taking longer steps, focus on taking slightly quicker, shorter steps. This naturally helps prevent overstriding.
* **Minimize Vertical Bouncing:** Focus on forward momentum rather than upward movement. Excessive bouncing is energy-intensive and increases landing forces.
* **Use Your Tendons as Springs:** By actively tensing your leg muscles slightly upon landing, you allow your tendons (like the Achilles) to store and release elastic energy, making your running more economical.
## The Importance of Strength Training
Running alone is not enough to prepare the body for the repetitive impact. The professor strongly recommends supplementary strength exercises:
* **Tendon Strengthening:** To build resilience, especially in the Achilles tendon, perform exercises like single-leg calf raises on a step (3-4 sets of 30+ reps, several times a week).
* **Muscle Conditioning:** Use stairs whenever possible to strengthen the muscles around the knees and hips, which take on more load during longer runs.
## Conclusion
The main takeaway is to work with your body’s natural mechanics rather than against them. Focus on running efficiently by avoiding common mistakes like overstriding and excessive bouncing. Crucially, supplement your running with targeted strength training for your tendons and muscles to prevent injuries and improve your overall running economy.
Mentoring question
After reading the professor’s advice, what is one specific change you could experiment with in your running form or training routine to improve your efficiency and reduce injury risk?
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