Why do triathletes run funny?

[Source: Tri-Rudy newsletter, January 16, 2009]

By Matt Russ

"Why do triathletes run funny?" is a question I was recently asked. The athlete was comparing the run form of elite marathoners to triathletes. The answer is simply: Because they swim.

It is fairly easy to identify an experienced swimmer from a postural standpoint. Swimmers tend to have tight neck, chest and anterior shoulder muscles that cause them to assume a hunched over posture. Their shoulders are usually slightly internally rotated (thumbs turned in towards the body) and their shoulders may be high (picture a shrug) due to tight trapezius muscles. Each sport produces specific muscular adaptions and swimming uses the pectorals, latisimus, and trapezius to a high degree. Imbalanced caused by over-strengthening these muscles can not only lead to "swimmer's shoulder", but it can also affect run form as well.

The result of this tightness and imbalance can be excessive shoulder rotation as you run. Some shoulder rotation naturally occurs with all runners, but it does not contribute to speed. Remember, all your energy should be directed to moving you in a forward direction; lateral movement is not desirable. Good arm motion requires a loose pendulum-like swing from the shoulder joint, not rotation of the shoulders. This rotation over activates the oblique muscles, wasting energy. It can also cause a counter-rotation at the hips, throwing the stride out of balance. Triathletes with very tight shoulder capsules and trapezius tend to have a difficult time swinging their arms from the shoulder joint. If posture is significantly hunched due to tight anterior muscles, the forward drive of the leg can also be affected; one of the key components of a good run stride.

When videoing triathletes I often observe elbows that are extended several inches from the body. Many triathletes run with elevated shoulders and often complain of neck, or more specifically, trapezius fatigue while running. They tend to throw their elbows forward from the sides versus leading with the hands, with only a limited range of movement from the shoulder joint itself. A lot more arm motion is occurring in the frontal plane of the body which also is not desirable.

How do you correct this? The first step is identifying it. Video is the most desired visual feedback as you can play it back frame by frame. If you don’t own a video camera you can try running on a treadmill in front of a mirror. Once you have identified that you have excessive rotation, correction involves addressing the posture/tightness and form.

The posture/tightness portion will require stretching the anterior shoulder, pectoral, and latissimus muscles, and strengthening the muscles of the mid-back and posterior shoulder. For specifics on these exercises and stretches try talking to a trainer.

To address the form side of the equation, work from the top down. First, relax the trapezius muscles. Often you will not realize how tight these muscles are until you consciously attempt to relax them. Consistently attempt to relax and drop your shoulders as your run. Feel your shoulders being suspended from loose trapezius muscles. Next, address posture and get your shoulders pulled back. You want to “run tall,” chest out, erect, with a slightly bowed back if possible. Picture being pulled forward by a rope attached around your waist. Use the side brush drill to get the arms swinging properly. Gently brush your sides just above the hip joint swinging your arm in an arc from front to back. Concentrate on bringing your elbows back and keep your elbows bent at a 90 degree angle.

To recognize the difference between shoulder swing and rotation, I will have the athlete stand in front of a mirror and mimic arm motion with no movement from the shoulder joint. I then place a one-pound weight in their hands and have them swing their arms loosely and relaxed from the shoulder joint like a pendulum. The difference in muscle use and form is readily apparent both visually and by feel.

Any increase in economy also increases speed. By addressing shoulder rotation, you will not only become a faster runner, you will be more relaxed.