Training and Maintaining for Robustness
4. The Alignment Challenge

By Bruce Thomson
www.pilatesrunner.com

Robustness training, see also:
Intro | Explanation | Calf Muscle Example | Alignment Challenge | Pilates Improves

The word alignment appears three times on the robustness diagram. Alignment (of legs in general, and the heels in particular) is important, and should be on your mind for every part of your training & maintaining program for running robustness...

Diagram: Center on your Heels!

The weight on the heel should be centered upon its middle third (neither to the inside edge, nor to the outside edge).
When standing on the toes, the weight should be over the balls of the second to fourth toes.

This is what is happening when you are not centered on your heels:

When the outer edge of the heel bears the weight, the leg is being turned outward (kneecap looking outward).
When the inner edge of the heel bears the weight, the leg is being turned inward, (kneecap looking inward).

And the Legs become like the wheels on a car in need of wheel aligment:

You get speed wobbles which worsen the faster you sprint.
The stabilizer muscles of the leg and torso are working overtime to maintain stability, and this is a waste of running energy.
Body parts are out of alignment and therefore subject to extra wear and risk of failure (similar to the tyres on a car that needs wheel alignment).

If you take nothing else from this page, please do take on board the concept of the centered heel!

Diagram: Center on your Hamstrings!
To align on the hamstrings when you drive the leg backward:

The medial hamstring (Semitendinosis and Semimembranosis) is active when the heel is resting on the ground,
All the hamstrings are active when the heel is lifted off the ground.

To interpret any pain or strain in the muscles either side of the medial hamstrings...

If pain or strain is present in the adductor muscles, that is an indication that the leg may be turning inward (kneecap pointing inward): When the leg is twisted this way, the adductor muscles are now facing rearward and being used to drive the leg rearwards. Not only will you feel muscle strain, but you will also (assuming you have neutral shoes), feel the heel weighted toward its inside (medial) edge.
If there is strain in the biceps femoris, then that is an indication that the leg is turning outward (kneecap is pointing outward): the biceps femoris is now facing rearward and being used to drive the leg rearwards. Not only will you feel muscle strain, but (assuming you have neutral shoes), you will also feel the heel weighted toward its outside (lateral) edge..

In this context, the heel is there to give you sensory feedback as to how well the leg is aligning. I warn you that for many people, a truly centred heel will require a multi-disciplined approach, (that approach is summarised immediately below). What are the results of a strong and aligned leg? Less damage due to "speed wobbles", more stamina, more efficiency. In short: a fast and robust runner!

The Alignment Problem Compounded by Modern Shoes and Orthotics
Few runners receive the right advice about alignment of the legs. Shoe companies and podiatrists all sell the mantra that you need to "correct your over-pronation". As if that will fix all your running woes! (OK, it will sometimes, but in general, you should not rely upon orthotics and pronation support shoes as a first option see note 1 below, also comments on my links page). I appeal to you to learn to center on your heels, and to center on your hamstrings. This is a form of biofeedback, and is not difficult to learn, but you do need to practice it regularly in the absense of interference from orthotics and medial support shoes. The Pilates workout is the ideal place to start doing this.

Appended Notes

Note 1: The Real Cause and Solution for "Foot Pronation"

Foot pronation is a normal and healthy component of the running cycle. It is a healthy "loading of the springs" that occurs with each foot fall, and should not be suppressed with aggressive arch or medial heel support. Contrary to popular shoe company advice, excessive pronation (see picture to right) is not a foot alignment problem, but rather a sign of "bottoming out on weak springs". The solution is to strengthen the calf muscles with heel raises and walking and running drills that make you "light on your toes". Alongside this "respringing" of your lower leg suspension system, you must also learn to perform "wheel alignment of the legs" by learning to center on your heels and hamstrings (see picture and comment to right).

Picture 3: Excessive Foot Pronation is primarily the result of "bottoming out on the springs", and not mal-alignment. The solution is to strengthen the calf muscles, while at the same time working on leg alignment and core stability such as taught in Pilates classes.
Picture source: Acta ortop. bras. vol.13 no.2 São Paulo 2005

Note 2:
The standard "calf muscle stretches" are not sufficient to maintain your calf and foot muscles. There are scientifically proven stretch and strengthening protocols that (when used as preventatives) are both relaxing and enjoyable. See Calf Muscle Example.

Training and Maintaining for Robustness 4. The Alignment Challenge

Training and Maintaining for Robustness
4. The Alignment Challenge