Tag Archives: running technique

Biomechanic Issues

Why cadence matters.

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A significant debate in the running world today concerns cadence. The question is: At which cadence should a person run? Some argue that the minimum cadence should be 180 steps per minute (spm), on the grounds that it is far more efficient than slower cadences.

Several important counterarguments have been made to this claim. One is that high cadences occur more often in elite runners, and then only during races (and that these same elite runners run at very low cadences during their warm-ups).

In this sense, nobody has ever run at one cadence—and indeed, there simply cannot be a “minimum” cadence: every run that anyone has ever run started out at a cadence of zero (when they were standing still) and their cadence slowly or quickly climbed to the cadence that they adopt habitually at a cruising speed. So, in “reality,” everyone has an infinite number of cadences at which they run: They start from a cold zero steps per minute, and pass through 0.0001 spm, 0.0002 spm, and so on, as they make their way past their habitual “cruise” cadence, up to their personal maximum.

The people who first prescribed a “running” cadence, when pressed on the issue of whether there is “one” running cadence, would almost certainly agree that people go through an infinite progression of cadences during either acceleration or warm-up. They would probably say that they didn’t mean that 180 spm was the sole cadence at which people should run (which is clearly impossible), but rather that 180 spm is the paradigmatic cadence of the human body—the cadence that these elite athletes warm up to (or should, if they don’t), in order to get the most out of their run.

(To be honest, I don’t know the rationale for 180 spm in particular as the cadence of choice—instead of say, 182 or 178 spm. I haven’t read anything about muscular dynamics that suggest that 180 spm is the optimum (or why it is). My belief is that the optimum would be somewhat dependent on the individual’s dimensions. I But it’s very clear that across individuals, 180 spm is a much more efficient cadence than 150 spm, for example.)

By this argument, why do high cadences show up the most in races? Because that’s when efficiency matters the most.

Think of this in the same way we describe “being awake.” We understand it to include a certain degree of alertness. We go through a spectrum of wakefulness from the point that we initially open our eyes and brush off the cobwebs to the point where we can be at the top of our game in a networking event.

It behooves us to define “full wakefulness” not at the point where we are not asleep, but rather, at the point where all the possible systems that contribute to alertness and cognitive function are up and running. If you can “get awake” but can’t brush off the cobwebs—implying that you can’t bring critical cognitive systems into play (or into play enough)—you’ve got a real problem.

Running works similarly. The main argument is that because these physiological systems create a higher degree of efficiency by producing a high cadence, it behooves us to understand “running” as including a high degree of activity of these physiological systems. (In these terms, “running-like movements” can occur at all cadences, but “running” occurs only at the full activation of these systems.)

Cadence increases efficiency because of its impact in a crucial neuromuscular process known as the Stretch-Shortening Cycle (SSC). When the foot lands, muscles all across the body are passively stretched. Then the muscles contract (or shorten) almost immediately, releasing the energy stored during stretching. This helps the leg recoil and be recycled into the next step.

The longer the interval between the initial stretching and the subsequent shortening, the more energy becomes dissipated in the form of heat. The longer the wait, the less mechanical energy available in the muscles and tendons at the moment of shortening.

At a low cadence, the interval between the stretch and the shortening is very long, meaning that a lot of energy is lost as heat (and efficiency drops). But as cadence increases, the interval shortens to the point that very little energy is lost (and efficiency rises).

I often write about how a new capability gives you twice the benefits you expect: For example, because of the improvement in efficiency that comes with a higher cadence, someone that runs a given distance more quickly is not only faster, but it takes them less energy to run the same distance. So the physiological improvements of proper training contribute to produce a much wider set of advantages.

The above shows yet more benefits: The energy that goes into stretching a muscle has to go somewhere: it can either get returned as elastic energy, or it can dissipate as heat. See the problem?

Even though I’m not aware of a lot of research on the conversion of elastic energy to heat, we can say this: the person with a longer stretch-shortening interval—who loses more stored mechanical energy as heat—has two problems, not one: As we discussed above, they have a lower energy return. But also, the additional heat creates a greater thermoregulatory load on the body.

So the runner with the faster cadence (usually the fitter and more skilled one) will not only be more efficient than the runner with the slower cadence, but they’ll also stay cooler. (And to top it all off, the fitter one is probably also the one with more developed cooling capabilities).

Just to be clear: if you’re fit and skillful, you’re also faster, more efficient, stay cooler and can cool down better, but if you’re less fit and unskilled, you’re also slower, less efficient, you get hotter and you’re not as good at getting rid of that heat.

Of course, none of this changes the fact that there is a curve that shows that people do in fact run at lower cadences at lower speeds, and at higher cadences at higher speeds. And it makes sense why they would: despite its benefits to efficiency, you don’t need a high cadence at a low speed. However, sticking to this descriptive reality of the world isn’t very helpful: the problem is that cadence has been shown to correlate more with absolute speed than with relative speed. This generally means that a relatively slow runner going close to their maximum speed will have a much slower cadence than a relatively fast runner going close to their maximum speed.

If we just go by the observed speed-cadence relationship (and let that iterate itself in every runner), the faster runner will always be more efficient. In other words, slower runners won’t get the chance to be efficient.

Good coaches try to get slower runners to run at a fast cadence to allow them to achieve a greater degree of efficiency (although the faster runner may have more overall efficiency due to other advantages). And by forgetting about speed (at least initially) and focusing on increasing cadence, it’s possible to accomplish exactly that.

Biomechanic Issues, Principles of Training

My reflection on The Pose Method’s principles and processes.

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The supermajority of runners—of people in general—are fond of saying that there is no one way to run. We accept that there are specific techniques for swimming, throwing a ball, swinging a golf club, doing a spin kick, squatting a barbell, and even for properly flipping a goddamn omelet. We accept that adhering to these techniques will make us better at the motion, and less likely to be injured.

(I’ll bet you a hundred bucks that you’ll get carpal tunnel if you flip an omelet wrong one time too many).

But this doesn’t apply to running. When it comes to running, everyone’s different.

Or so they say.

Dr. Nicholas Romanov, founder of The Pose Method, disagrees. After extensive study and experimentation, he identified the key similarities between everyone’s running style. In order for us to be able to run—to move forward consistently without falling—we have to alternate support: one leg remains on the ground, allowing the body to fall forward (instead of downward), while the other moves through the air to create new support under the body’s new location.

The biggest similarity between everyone’s form, whether we’re talking about a couch potato with a New Year’s resolution or about Usain Bolt, is this: at some moment in time, one foot will be supporting the body on the ground, while the other will be passing under the hip area (which is known in biomechanics as the general center of mass, or GCM).

This is what Dr. Romanov refers to as “pose.” How to achieve pose properly is the centerpiece of his method.

Consequently, the most important difference between that couch potato and Bolt—but not the only difference, of course—is that Bolt takes far greater advantage of the time spent in pose.

When we look at Usain Bolt’s running, we recreational runners and non-athletes get the sense that we are looking at genius. We may not be able to put our finger on this genius or break it down with precise words, but we recognize it as genius nevertheless.

But what we are really seeing in Bolt is a perfect running pose—a masterful, yet unconscious (and possibly unknowing) execution of the principles laid out by The Pose Method.

The Pose Method isn’t a “running style.” Dr. Romanov emphasizes this heavily—he didn’t “invent” the running pose any more than the squat and the snatch were invented. These weightlifting forms were discovered: the squat is the best way to lift weight on the shoulders, and the snatch is the best way to propel weight vertically from the ground. The running pose is also a discovery: it is the best way to harness the force of gravity to create horizontal displacement of the upright human body.

The method part of the name refers to a recipe built around the simplest, most efficient exercises that can help us replicate pose effectively and consistently across distance and time.

To truly understand The Pose Method, it’s critical to grasp the role that gravity plays in running. On the surface, it seems that gravity has little benefit beyond helping us return to the ground so that we can once again propel ourselves forward. Gravity is a downforce. We all know this. So how, then, can it help us move horizontally?

Because of the support phase, that is, the running pose itself. When one foot is on the ground, and we shift our center of gravity even slightly forward of that foot, we begin to fall. But we can look at it in a different way: falling forward is really a rotation, at least at first. When we run, the support foot acts as the vertex of an angle between our hips and the direction of gravity. When we’re perfectly upright, that angle is zero. As we shift our weight forward, that angle increases: our hips (along with the rest of our upper body) travel forward, while our support foot remains behind.

Effectively, we’ve converted the downward force of gravity into a rotational force. The greater the angle, the greater the force.

Of course, if we just keep increasing that angle without doing anything else, we’ll fall on our face. But we don’t—our body has all the necessary countermeasures in place: they’re called reflexes. In order to catch ourselves, we reach towards the ground with the other foot.

Ideally, that foot should land directly under the center of mass. This is the case, at least, in Usain Bolt’s running (and that of a few other luminaries, such as Galen Rupp). In most of us, the foot lands somewhere else.

If our foot lands in front of us, momentum has to carry our center of mass forward, until arrives on top of the foot. Only then can we begin to use gravity to advance. And if it takes too long for our heel to lift, we are not falling forward in the earnest—heel lift is a critical component of any athletic movement. That’s why it is so emphasized across sports.

To the degree that our foot lands ahead of us, we are wasting time. And to the degree that our heel delays from lifting, we are losing power.

In order to prevent each of these two issues, the swing leg (which is off the ground) must remain under the center of mass for the entire time that the weight of the body is supported by the other leg. While one forefoot is on the ground, the other foot must remain under the hips.

The array of injuries and problems with the running of most runners are caused by deviations from pose. When we see a master runner—when we recognize genius—we are unconsciously recognizing that these few conditions are being properly satisfied. All other nuances of form are by-products of these few facts.

Dr. Romanov likes to say that we all run in pose. Regardless of our race, creed, gender, or ethnicity, we’ve all gone through this position every step of every run we’ve ever run. What differs between runners is whether we achieve pose—and retain it—effectively.

Whether there is a proper way to run is not a question. Whether there is a way to find it is not a question. The only real question is whether we hold to old, absurd paradigms—that running is the only sport where there is no One Right Way—or whether we engage our time and efforts in mastering principles which have already been discovered and already been presented as the core teachings of The Pose Method of running.