At AWAKEN, one of the many things we strive to continuously learn and educate our clients on is how to maximize their running performance (no matter what level they are at) all while staying healthy along the way!
One of the coolest ways that we get to apply our knowledge with our clients is through our comprehensive 3D Running analysis service that categorizes a runner’s form into one of twelve different categories!
Continuing our “Running Form” series…
The first four categories all have one common denominator - over-striding. Category four is all about cadence, and categories 6-8 include variations of collapsing mechanics.
This brings us to category nine in our ‘roadmap’ to efficient running form: “bouncing.”
What does it mean to be a “bouncer?”
(And no, we don’t mean the person that monitors the entrance of a nightclub…)
At some point, you’ve probably run behind someone with a ponytail that dramatically swooshes up and down or looks like they’re head-bobbing as they run.
Bouncing is exactly what it sounds like– literally “bouncing” up and down!
When examining a runner’s form through our advanced 3D Running Analysis, we assess the vertical oscillation–or in simpler terms, “bounce.” This measure indicates the amount of up and down movement that a runner experiences.
Some of this motion naturally occurs with running, but if a runner moves their body up and down too much, they get categorized as a “bouncer” due to the inefficiencies it can cause in running form.
So what’s the problem?
Bouncers waste excessive energy with up and down movement instead of using that energy towards forward motion.
Remember– this is running, not high jump!
Although it seems simple enough to focus on forward motion, many runners suffer from this exaggerated bouncing.
Bouncing can typically be caused by poor hip strength/mobility, or could be caused by stiff ankles accompanied by tight calf muscles.
It’s important to address this issue because the increased up and down motion not only wastes energy (and therefore inhibits performance), it also increases stress on the body causing higher injury risk!
Research indicates that increased vertical oscillation particularly increases bone and stress injury risk due to the higher impact of ground contact forces experienced from the bouncing.
What should you do about it?
Since hip strength and mobility tend to contribute to increased bouncing mechanics, focusing on an individualized program that addresses this can help improve mechanics that cause excessive bouncing– it all depends on what gets determined in your evaluation.
Typically, improving hip mobility and strength can promote a more efficient stride with a strong push off, which will limit ground contact time and allow for more fluid forward motion.
Increasing strength and mobility where needed to reduce bounce will lead to better performance and reduced injury risk.
Just make sure you are addressing the right issue– it’s extremely important to have a trained specialist perform an individualized evaluation to ensure that you are treating the actual ROOT CAUSE of the bouncing, so make sure that’s always the first step in establishing a plan to improve!
Are you ready to take your running to the next level!?
At AWAKEN, our 3-Dimensional Running Gait Analysis service is a 90-minute session that includes a running-specific movement screen, a helix 3D running gait analysis, a 10-page packet detailing the results of the analysis, and individualized running cues, drills, and exercises for your individual running form.
This analysis provides our clients with an objective, visual representation of their running form allowing us to determine the root cause of injuries and inefficiencies!
If you are tired of continually dealing with a nagging pain/injury that you train through hoping it will go away or if you feel like you are stuck in a rut with your current training, then it’s time to give us a call!
We not only perform the 3D running form evaluations, but we are currently still accepting a limited amount of clients interested in individualized run coaching!
Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!
Written by: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
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