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Common footstrike types include forefoot, midfoot and heel strike types. During this time the hip joint is undergoing extension from being in maximal flexion from the previous swing phase.
For proper force absorption, the knee joint should be flexed upon footstrike and the ankle should be slightly in front of the body.
Absorption of forces continues as the body moves from footstrike to midstance due to vertical propulsion from the toe-off during a previous gait cycle.
Midstance is defined as the time at which the lower extremity limb of focus is in knee flexion directly underneath the trunk, pelvis and hips.
It is at this point that propulsion begins to occur as the hips undergo hip extension, the knee joint undergoes extension and the ankle undergoes plantar flexion.
Propulsion continues until the leg is extended behind the body and toe off occurs. Most recent research, particularly regarding the footstrike debate, has focused solely on the absorption phases for injury identification and prevention purposes.
The propulsion phase of running involves the movement beginning at midstance until toe off. As the hip extensors change from reciporatory inhibitors to primary muscle movers, the lower extremity is brought back toward the ground, although aided greatly by the stretch reflex and gravity.
This phase can be only a continuation of momentum from the stretch reflex reaction to hip flexion, gravity and light hip extension with a heel strike, which does little to provide force absorption through the ankle joint.
Hip extension pulls the ground underneath the body, thereby pulling the runner forward. During midstance, the knee should be in some degree of knee flexion due to elastic loading from the absorption and footstrike phases to preserve forward momentum.
All three joints perform the final propulsive movements during toe-off. At the same time, the knee flexors and stretch reflex pull the knee back into flexion, adding to a pulling motion on the ground and beginning the initial swing phase.
The hip extensors extend to maximum, adding the forces pulling and pushing off of the ground. The movement and momentum generated by the hip extensors also contributes to knee flexion and the beginning of the initial swing phase.
Initial swing is the response of both stretch reflexes and concentric movements to the propulsion movements of the body. Hip flexion and knee flexion occur beginning the return of the limb to the starting position and setting up for another footstrike.
Initial swing ends at midswing, when the limb is again directly underneath the trunk, pelvis and hip with the knee joint flexed and hip flexion continuing.
Terminal swing then begins as hip flexion continues to the point of activation of the stretch reflex of the hip extensors. The knee begins to extend slightly as it swings to the anterior portion of the body.
The foot then makes contact with the ground with footstrike, completing the running cycle of one side of the lower extremity.
Each limb of the lower extremity works opposite to the other. As the footstrike of the one hand occurs, initial swing continues.
The opposing limbs meet with one in midstance and midswing, beginning the propulsion and terminal swing phases. Upper extremity function serves mainly in providing balance in conjunction with the opposing side of the lower extremity.
It mainly serves as a balance point from which the limbs are anchored. Thus trunk motion should remain mostly stable with little motion except for slight rotation as excessive movement would contribute to transverse motion and wasted energy.
It has been shown that heel striking is generally associated with higher rates of injury and impact due to inefficient shock absorption and inefficient biomechanical compensations for these forces.
Since bones cannot disperse forces easily, the forces are transmitted to other parts of the body, including ligaments, joints and bones in the rest of the lower extremity all the way up to the lower back.
Excessive amounts of compensation over time have been linked to higher risk of injuries in those joints as well as the muscles involved in those motions.
However, even among elite athletes there are variations in self selected footstrike types. This brings up the question as to how heel striking elite distance runners are able to keep up such high paces with a supposedly inefficient and injurious foot strike technique.
Biomechanical factors associated with elite runners include increased hip function, use and stride length over recreational runners.
The hip extensors and hip extension have been linked to more powerful knee extension during toe-off, which contributes to propulsion. It also makes it easier for the runner to avoid landing the foot in front of the center of mass and the resultant braking effect.
This helps prevent injury as long as the body is neither rigid nor tense. The most common running mistakes are tilting the chin up and scrunching shoulders.
Exercise physiologists have found that the stride rates are extremely consistent across professional runners, between and steps per minute. The main difference between long- and short-distance runners is the length of stride rather than the rate of stride.
During running, the speed at which the runner moves may be calculated by multiplying the cadence steps per second by the stride length.
Running is often measured in terms of pace  in minutes per mile or kilometer. Different types of stride are necessary for different types of running.
When sprinting, runners stay on their toes bringing their legs up, using shorter and faster strides. Long distance runners tend to have more relaxed strides that vary.
While there exists the potential for injury while running just as there is in any sport , there are many benefits. Some of these benefits include potential weight loss , improved cardiovascular and respiratory health reducing the risk of cardiovascular and respiratory diseases , improved cardiovascular fitness, reduced total blood cholesterol , strengthening of bones and potentially increased bone density , possible strengthening of the immune system and an improved self-esteem and emotional state.
Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose e.
Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately calories per mile run.
For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks.
If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.
In animal models, running has been shown to increase the number of newly created neurons within the brain. A recent study published in Cell Metabolism has also linked running with improved memory and learning skills.
Many injuries are associated with running because of its high-impact nature. Change in running volume may lead to development of patellofemoral pain syndrome , iliotibial band syndrome , patellar tendinopathy , plica syndrome , and medial tibial stress syndrome.
Change in running pace may cause Achilles Tendinitis , gastrocnemius injuries, and plantar fasciitis. Runners generally attempt to minimize these injuries by warming up before exercise,  focusing on proper running form, performing strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" applying ice to sore muscles or taking an ice bath.
After major accidents at the 24 Hours of Le Mans and the Mille Miglia the power of sports cars was curbed with a 3-litre engine capacity limit applied to them in the World Championship from In the US, imported Italian, German and British cars battled local hybrids, with initially very distinct East and West Coast scenes; these gradually converged and a number of classic races and important teams emerged including Camoradi , Briggs Cunningham and so on.
The combination of mostly British chassis and American V8 engines gave rise to the popular and spectacular Can-Am series in the s and s.
In Britain 2-litre sports cars were initially popular the Bristol engine being readily available and cheap , subsequently cc sports racers became a very popular category for young drivers effectively supplanting cc F3 , with Lola , Lotus , Cooper and others being very competitive, although at the other end of the scale in the early to mids the national sports racing scene also attracted sophisticated GTs and later a crop of large-engined "big bangers" the technology of which largely gave rise to Can-Am but soon died out.
Clubmans provided much entertainment at club-racing level from the s into the s and John Webb revived interest in big sports prototypes with Thundersports in the s.
After a relative period of decline in the s a British GT Championship emerged in the mids. Road races such as the Mille Miglia included everything from stock touring cars to World Championship contenders.
The Mille Miglia was the largest sporting event in Italy until a fatal accident caused its demise in The Targa Florio , another tough road race, remained part of the world championship until the s and remained as a local race for many years afterwards.
As the French car industry switched from making large powerful cars to small utilitarian ones, French sports cars of the s and early s tended to be small-capacity and highly aerodynamic often based on Panhard or Renault components , aimed at winning the "Index of Performance" at Le Mans and Reims and triumphing in handicap races.
Between the late s and late s, Matra and Renault made significant and successful efforts to win at Le Mans. The Japanese manufacturers have also been frequent visitors to the US sports car scene Nissan and Toyota in particular during the heyday of IMSA and to the European scene, in particular Le Mans, where despite many years of trying by all the main Japanese marques the only victory to have been scored by a Japanese marque was by Mazda in , until when Toyota scored a first and second-place finish.
Powerful prototypes effectively pure-bred two-seater racing cars with no real link to production vehicles started to appear as the s progressed, with worldwide battles between Ferrari, Ford, Porsche, Lotus, Alfa Romeo and Matra as well as other more specialist marques running on into the early s.
This era was seen by many as the highpoint of sports car racing, with the technology and performance of the cars comfortably in excess of what was seen in Formula 1.
Group 4 Grand Touring Cars and Group 5 Special Production Cars became the premier form of "sports car" racing from , with prototypes going into a general decline apart from Porsche domination at Le Mans and a lower-key series of races for smaller two-litre Group 6 prototypes.
A peculiarly American form of sports car racing was the Can-Am series, in which virtually unlimited sports prototypes competed in relatively short races.
The original Can-Am fell victim to rising costs and the energy crisis. Both Group C and GTP had secondary categories, respectively Group C2 and Camel Lights, for less powerful cars, targeting entries by small specialist constructors or serious amateur teams.
The FIA attempted to make Group C into a virtual "two seater Grand Prix" format in the early s, with engine rules in common with F1, short race distances, and a schedule dovetailing with that of the F1 rounds.
This drove up costs and drove away entrants and crowds, and by prototype racing was dead in Europe, with the Peugeot , Jaguar, Toyota and Mercedes-Benz teams all having withdrawn.
As the s progressed, these prototypes and others like them started to be raced in Europe and an FIA Sports Car series evolved for them. In the US, however, road racing actually saw a decline.
Also contributing to the decline was the retirement of Mario Andretti from Formula One. It would be over a decade before another American driver would join Formula One, viz.
The debut of the SpeedVision television network brought a resurgence of interest in sports car racing in the US, with the network originally showing a large amount of sports car racing and sports car related programming before being replaced by Fox Sports.
Further splits in the American scene saw the Grand American Road Racing Association form a separate series, the Rolex Sports Car Series , with its own GT and prototype rules aimed at providing cheaper, lower-cost racing for independent teams.
Max Papis is a notable example in that he was a road racer prior to his tenure in the Sprint Cup Series. Many of these drivers only participate in the 24 Hours of Daytona.
The Trans Am series returned in , but has yet to establish a television contract. The s have seen a major overhaul of sports car racing in the United States.
Meanwhile, the Rolex Sports Car Series has overhauled its Daytona Prototype class for , allowing for production-based designs. Already planned is a Corvette-based prototype.
A new "GT Pro Am" class was added. Initially, this format was only to be used in endurance races, but was eventually applied to all races.
For , only a handful of LMPs are being entered, with almost all of them being powered by Japanese manufacturers Nissan , Honda , etc.
In most other series, teams tend to update their vehicles every few years or so examples include the vs. Other television changes include Speed Channel losing the rights to almost every series.
ALMS races are shown live online with a telecast the following day although Speed still has the rights to the 24 Hours of Le Mans, which is still televised live.
For , some races will be televised live. Fox Sports 1 successor of Speed Channel was returned as main broadcaster of the unified series.
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