The finale to our “Running Form” series…
At AWAKEN, we strive to continuously learn and educate our clients on 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!
The first four categories all have one common denominator - over-striding. Category four is all about cadence, categories 6-8 include variations of collapsing mechanics, category nine represents bouncing, and category ten represents a glute amnesiac.
This brings us to our final category (eleven) in our ‘roadmap’ to efficient running form: “weaving.”
But wait… we said there are twelve categories…
Technically, yes– there are twelve possible categories on the ‘roadmap’ to efficient running form.
However, if you’re one of the rare runners that scores number twelve, you are actually “uncategorized” meaning you essentially have the ideal running form!
Being “uncategorized” is extremely rare, but it is possible (we’ve only seen it ONE time)!
Even the numerous elite runners we’ve analyzed haven’t achieved this “perfect” status! So don’t feel discouraged if you don’t score perfectly– it just means there’s more room for improvement!
So what does it mean to be a “weaver?”
Weaving occurs when one leg crosses over towards the center more than the other leg.
Essentially, if you get classified as a “weaver,” it means that your stance is too narrow while running.
If you were to run on a straight line in a road (or on a tightrope), for example, weaving would present as the equivalent of each foot landing 0 cm from the midline– ideally, each leg should land at about 6 cm from the midline for higher efficiency and the prevention of diagonal forces being placed on the body.
What’s the problem with weaving?
The narrow stance caused by weaving places increased stress on the body, specifically on the lateral thigh and medial knee.
This can lead to injuries such as IT Band Syndrome (pain throughout the lateral hip or knee) as well as other common lower leg injuries.
If increased force is being placed diagonally on the legs from weaving, the repetitive stress of running will ultimately cause overuse injuries.
Weaving therefore decreases run form efficiency, which increases injury risk and reduces performance.
What causes weaving?
Several issues can cause weaving in runners, which emphasizes the importance of having a trained specialist perform an individualized evaluation ensuring that the actual ROOT CAUSE of weaving is being treated.
Weaving may be due to tightness in the hips, weakness in the hips, or even just the way someone learned how to run.
Another theory includes the fact that we typically run against traffic on the roads, and the banks on roads potentially cause weaving or crossing over with the left leg–which we tend to see this issue presented more in runners’ left legs leading to this hypothesis!
What should I do about weaving?
If a trained specialist determines that the root cause of your weaving is caused by poor hip strength and/or tightness in the hips, then an individualized program that includes strength and mobility of the hips can help improve the issue.
Improving the strength and mobility of the hips should in turn improve the ability to run with a more ideal stance from the body’s midline reducing stress on the legs/joints, and promoting a more efficient stride– and this will of course also result in improved performance!
Stronger and more mobile hips can help a runner counteract inefficiencies in run form and reduce injury risk.
Are you ready to take your running to the next level!?
We want to make you a stronger, more efficient runner!!
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 number 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!!!
3D Running Analysis Example of a "Weaver"
Written By: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
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