Differences between walking and running
Walking and running are described in terms of the actions that occur in the leg, trunk and arms. .
In walking each leg goes through a swing phase, a single and a double leg stance phases as the body weight is transferred from one leg to the other.
At the end of the swing phase the heel makes contact with the ground, followed by the forefoot.
In running there are several important differences
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The double leg stance phase becomes the flight phase when both feet are off the ground. This requires a strong push off action from the back leg as well as a full range of extension of the hip. |
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When landing, the middle and front of the foot makes contact with the ground rather than the heel. Also notice that the knee of the swing leg is bent to quite a sharp angle as it is carried forwards
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| Proficient runner also bend their elbows to about a right angle as they are moved forwards and backwards. |
Difficulties children have with running
The child may land with the foot turned outThis means that during the stance phase the normal rolling forwards over the foot in preparation for push off is disturbed. Instead the foot rolls sideways with little effective push-off. |
Push off is poor due to weakness in the leg muscles, especially the calf musclesThe child does not fully extend the hip and the strides are shorter. |
The arm actions are not well coordinated with the leg movementsThe arms may be held straight at the elbows rather than flexed. |
Child does not keep head up and look forwardsInstead he or she may look down at the ground and tilt the trunk forwards. |
What can be done to improve a child's running?A program to improve running style, efficiency and speed needs to incorporate several different elements. |
Strengthen the leg musclesUse jumping, hopping and marching exercises to improve strength and coordination. Stronger muscles improves stamina for running and will also improve running speed. |
Improve leg coordination and flexibility to get better foot placement at foot fallGetting the foot to land facing in the direction of running rather than pointing outwards depends on the action of the hip muscles as well as flexibility of the knee. |
Improve arm action and coordinationWork on getting better pumping action of the arms and better coordination between the arms and the legs. |
Improve muscle stamina for running and cardiovascular fitnessChildren who are inactive and children with DCD have poor general fitness levels including cardiovascular fitness. The child quickly becomes tired, the heart starts to race and breathing becomes laboured. These all produce unpleasant sensations of effort and will often stop the child from continuing to run. Building cardiovascular fitness levels needs to be done in a way that allows the child to increase his or her tolerance of, and even learn to enjoy the the sensations of effort. |
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An exercise program for improving running style and fitness |
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Activities to improve running style Hopping for strengthening the calf muscles |
