How Loud Do You Run?

by | Apr 3, 2017

How Loud Do You Run?

If you’ve read last week’s blog on how running cadence can help you reduce loading and injury risk when you run, you will be familiar with the idea that cadence and ground contact time are very strongly correlated. Longer ground contact time leads to more load through your body. A quicker cadence leads to lower ground contact time and therefore less load.

If you are struggling to modify cadence but feel that your running style could be improved, another method to reduce ground contact time has been shown in a recent research paper. This paper compared the difference between people running with their normal sound and the same people running with this instruction “perform the task as before but this time make a quieter sound when you land”.

What happens when you run quieter?

When running “quieter”, the peak vertical ground reaction force and loading time was lower. They also found that 75% of those running quietly used a non-rearfoot strike compared with 15% running normally. So, the shift to a softer running style led to, or was achieved by, shifting towards and mid or forefoot strike. We have previously looked at the benefits of barefoot running and various types of foot-strike (here and here), and have discussed how a heel-strike loads the knee/hip, and a forefoot strike loads the Achilles. This study would suggest that it may be beneficial for someone with knee/hip pain to try and run quietly as it will a) reduce overall loading, and b) will shift them away from a rear-foot strike which will unload the knee and hip. We should, however, bear in mind that a shift to a forefoot strike would load the calf more and the athlete may need to work on strengthening this area to ensure the change doesn’t lead to injury! The fact that it shifts people away from the rearfoot and causes increased load at the foot/ankle does not necessarily mean it is inappropriate for people with injuries in that part of the body as the overall loading to the legs will be less than before. On its own, running quieter/softer appears to be effective, but will likely be more effective when paired with good warm-up/cool-down and strength/plyometric training habits.

If you decide to give this technique a try, I’d love to hear whether you felt it helped you! Let me know if you have any questions, or need my help!

Reference:

Phan X, Grisbrook TL, Wernli K, Stearne SM, Davey P, Ng L. Running quietly reduces ground reaction force and vertical loading rate and alters foot strike technique. J Sports Sci. 2016;:1-7.

Photo Credit:

Photo credit: kyleboy668 via Foter.com / CC BY

Blood Flow Restriction Training

Table of Contents Why should we lift? Living an active life requires certain levels of strength. For example, when we ...
Read More
Tendon Compression an important thing to consider for some tendons

Tendon Compression – Important to Consider For Some Tendons!

Not all tendons and tendon pain should be treated the same. For example, we tend to consider Achilles tendon pain ...
Read More

What Is The Right Running Shoe For Me?!

Modern advances (and claims) have not done much for injury risk! Runners assign a huge level of importance to footwear ...
Read More
Carpal tunnel and neck pain care in huntsville and madison alabama

When is Carpal Tunnel Not Carpal Tunnel

There is often the assumption that numbness in the hand is due to carpal tunnel syndrome. However, oftentimes these symptoms ...
Read More
Huntsville Madison runners need strong soleus muscles to help avoid achilles problems

Why You Need a Strong Soleus!

Why You Need a Strong Soleus! The soleus is a big calf muscle, but oftentimes is unloved! It is actually ...
Read More
interview with a fitness professional in Huntsville and Madison with Joe Martin of Huntsville Adventure Boot Camp

Interview With Joe Martin of Huntsville Adventure Boot Camp

The Huntsville/Madison Health and Fitness Professionals I Trust #2 As a physical therapist it is often important to refer my ...
Read More
Loading...

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

google logoPhysioWorks, Sports and Wellness, Inc.PhysioWorks, Sports and Wellness, Inc.
5 Stars - Based on 48 User Reviews

facebook logoPhysioWorks, Sports and Wellness, Inc.PhysioWorks, Sports and Wellness, Inc.
5 Stars - Based on 22 User Reviews

Never miss a blog!

Andrew is super great! He keeps up with the latest research and uses it to better treat his patients. I came to him because I was having knee pain that kept me from running like I wanted to. He did a running analysis and identified some problem points. With the exercises her prescribed, I was able to get back to running (and was stronger), and I even completed a half marathon only a couple months after starting PT. Unlike traditional PT, I only had to go a few times over a couple months as opposed to several times per week,... read more

Melissa Wilk Avatar Melissa Wilk
4/09/2019

Andrew was recommended to me by several members of the Huntsville running community when I experienced pain in my right heel this winter that severely impacted my running. Andrew examined my running style and leg strength and gave me a series of exercises that quickly helped reduce the pain and build back up my running. Andrew has a great knowledge of the latest research and targeted solutions for individual runners. Now I am running pain free and feel I have a better foundation for long term running fitness.

David Chadwick Avatar David Chadwick
6/16/2019

Andrew helped me heal from chronic ankle injuries and weakness by identifying root causes. The exercises he gave me to do at home really strengthened by ankle and made a huge difference with stability. Definitely recommend!

Lacey Tompkins Avatar Lacey Tompkins
9/17/2019

- Want to be treated without surgery or medication? -

Claim your FREE consultation with the PT who has the most

⭐️⭐️⭐️⭐️⭐️ Google reviews in Huntsville Alabama!