Study: Importance of Running Technique on Running Performance

If you’ve read any of Oregon Running Clinic’s past blogs, you’ve heard us discuss the importance of running technique. Not only can good technique keep you from getting injured, it can help you run more efficiently to increase your speed and stamina.

Don’t want to take our word for it? A 2017 research study from 5 UK-based scientists set out to confirm this understanding.

They wanted to confirm the importance of technique by evaluating the diverse techniques used by runners when running. The study aimed to determine the relationship between measures of techniques with performance and running efficiency.

Research Method

The researchers worked with 97 endurance runners (a mix of men and women), with a range of competitive standards. They had each runner participate in incremental treadmill running, of 4 minute stages and 1 km increments. The researchers measured the following:

  • Three-dimensional full-body kinematics

  • Respiratory gases to determine energy cost, done by measuring the levels of oxygen consumption (VO2) and carbon dioxide production (VCO2)

  • Velocity of lactate turn point, which is the speed at which a rapid increase in lactic acid occurs

They used five categories of kinematic measures:

  • Vertical oscillation (the amount of vertical movement of the torso with each step while running)

  • Braking (amount of energy that is directed into your leg, from front to back, when your foot first hits the ground)

  • Posture

  • Stride parameters (measurement of foot motion)

  • Lower limb angles, including ankle, knee, and foot

They also looked at locomotory energy cost, and averaged all measurement points.

Study Results

The researchers found that numerous kinematic variables contributed to running efficiency and running performance. They found three variables were the most impactful on locomotory energy cost:

  • Pelvis movement during ground contact (normalized to height)

  • Minimum knee joint angle during ground contact

  • Minimum horizontal pelvis velocity

They found that four variables most contributed to the fastest running times:

  • Minimum horizontal pelvis velocity

  • Shank touchdown angle

  • Duty factor (The percentage of time your foot is in contact with the ground between steps)

  • Trunk forward lean

The research found robust evidence that technique has a great impact on running performance and efficiency. Each of these factors combine to help you run faster and more efficiently.

Runners should work with physical therapists or running specialists to evaluate their technique and learn how to improve.

Want to get started on your technique? Schedule a consultation with Oregon Running Clinic today.

Charlotte Spangler