Jan 4, 2025
Training Tips by Runzy Director of Coaching Joe McConkey
The Forward Lean
If we want to run faster, from a simple mechanics/physics perspective, this means that we need to project our body forward in a more efficient manner. In order to project our body forward we need to apply some amount of force into the ground that is behind us - thus using the ground reactive force to propel us forward.
Having optimal leverage to apply a backwards force means runners should have some degree of a 'forward lean' to their posture, as this allows the primary movers of the hip to more easily push and pull into the area of the ground that is behind your center of gravity. But not all forward leans are the same!
If we are bowing down at the hip, and sort of hunching or bowing over, our hips are likely still above our feet, and thus that backwards drive is not as powerful. If though our forward lean comes from the ankle, where we are slightly ‘falling forward’ while maintaining a straight line from the angle to the hip to the shoulders, the hips will now be positioned just in front of our feet at the moment of impact, thus allowing for a stronger impulse down and back into the ground.
If one wants to work on speed and more efficient power, practicing a slight 'falling forward' lean might be a great off-season project. It will be new, and it will work and develop your muscles differently, so starting conservatively (one min per mile twice per week for several weeks), and very gradually building from there, is highly recommended to allow for full recovery and to avoid over-use injuries.
