Biomechanics of running
Biomechanics is the science of how the body works to produce movement. Each person is unique and will move in a slightly different way. Correct running biomechanics both helps maximise your performance and helps to reduce your risk of injury.
The running cycle
When running, there are four main phases:
- initial contact – this is the first contact your foot makes with the ground, this may be your heel, the whole of your foot at once, or the front of your foot
- mid-stance – at this point the whole of your body is balancing on one leg. Your entire foot is usually in contact with the ground and your other leg is swinging through
- propulsion – your supporting leg leaves the ground before the opposite leg comes into contact with the floor
- swing – the non-supporting leg swings past your stationary leg ready for the next step
All these phases differ depending on your running style and speed. Generally there are three different running styles, depending on the speed you're running at.
- Sprinting – this involves maximum power and speed, and includes all races up to 400 metres.
- Fast running – this is the speed between a sprint and a jog, used for middle distance running.
- Jog – is a slow paced run normally used for running longer distances.
The running cycle and running style
| Style of running | Initial Contact | Mid-stance | Propulsion | Swing |
|---|---|---|---|---|
| Sprinting | This is usually made with the front of your foot. Your heel may touch the ground later (or not) depending on your individual running style. | This phase is very rapid and your foot is usually in the same position as in initial contact. | Your hips extend back ready to propel you forward for take-off. Your arms swing at full power to help you. | Your non-supporting leg swings high with the knee at almost a 90° angle. |
| Fast Running | Most fast runners will make initial contact with the middle of their foot or heel. | Only a very short amount of time will be spent in mid-stance as you push through with your foot. | Push off is through your big toe with your hips extended back and your knee slightly bent. | The knee of your non-supporting leg will be lifted, although not as high as with a sprint. |
| Jogging | Most joggers will make first contact with their full foot or heel. | Joggers tend to move their centre of gravity forward to move into the next phase instead of using their feet and ankles. | Push off can be through your big toe, but if your hips aren't fully extended back, it may be through your other toes. Your arms only move a small amount. | The knee of your non-supporting leg is low and only slightly bent. |
For more information on improving your running technique see our section on running drill.
Written by Anne-Marie O'Connor, DPODM, Bupa Sports Medicine podiatrist
Publication date: June 2009
