1 Biokinetics - Fourth Energy System Webinar - Athletics Ireland 05 May 2021.pdf

Run Faster - Finding your ‘Inner Kangaroo’
Introduction to Biokinetic Energy
- the Fourth Energy System
Peter John L. Thompson
www.newintervaltraining.com
Athletics Ireland Webinar
05 May 2021

Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com
Running Performance and Energy Supply
2
Endurance running performance is concerned with energy production,
management, utilization and expression
Bioenergetics
The Three Energy Systems
ENERGY
from Metabolic
sources

Developing and Managing Energy
Thompson, P. J. L., 1994, 2005, 2011
AEROBIC SYSTEM
LACTATE SYSTEM
ATP-CP SYSTEM
TI M E
0 sec 10 sec 3 min 2 hrs +
Lactate System producing lactate to utilise
as preferred Aerobic System fuel
The Three Metabolic Energy Systems
• ATP-CP System
• Lactate System
• Aerobic System
3

Running Performance and Energy Supply
Endurance running performance is concerned with energy production,
management, utilization and expression
ENERGY
from Kinetic
sources
ENERGY
from Metabolic
sources
Bioenergetics Biokinetics
4
TOTAL ENERGY
Expressed in running
The Fourth Energy System
The Three Energy Systems

What do you Focus on Training?
• Metabolic energy systems?
• A focus on running, running and more running
• The value-added contribution of biokinetic energy
• é Biokinetic energy production and contribution = less metabolic or
bioenergetic energy to run the same speed
OR
• é Biokinetic energy production and contribution = the faster you will run
for the same metabolic energy
• Developing kinetic chain stability and function injury-proofs the athlete.
5

We know that materials can store energy
Old view – the Stretch-Shortening Cycle - the SSC
Current view of Biokinetics – for Running Economy:
• Muscle eccentric contraction phase is not so important as the elastic
properties of the tendon and aponeuroses
• Muscles should be in isometric mode through our running and drills
• Muscle is vital as a stabilizer and resistance.
6
....... and release it - Elastic or Biokinetic Energy

Why Have Long-Established Views Changed .... ?
• Since 2012 research equipment and techniques for body and tissue function
have been developed utilizing:
– Ultrasonography
– 3-D ultrasound
– Elastography
– Magnetic resonance
• Previous research used in vitro methods and cadaver materials
• New techniques permit in vivo examination of the nature and structure of
involved tissues and importantly
• The internal and external multi-dimensional forces in these tissues of the
human kinetic chain during movement and exercise
• With these techniques there has been an 'explosion' of research in this field of
in vivo function of the muscles, tendons and other connective, fascial tissues in
the living and moving individual.

Kinetics of Running
Comparing the Spring-Mass Model
and the
Functioning Lower Biokinetic Chain
Comparing the Spring-Mass Model and the Functioning Lower Biokinetic Chain
7

Kinetics vs. Biokinetics of Running
The Functioning Lower Biokinetic Chain
8

What do we mean by Biokinetic Energy?
9
Maasai Dancers in Kenya 1
Maasai Dancers in Kenya 2 30” - 1’
9
h"ps://www.youtube.com/watch?v=_MO9B2jLOgw
NOTE: This is to illustrate Biokine4c Energy in Ac4on
It is NOT an ac4vity recommended for athletes unless introduced by doing a very low number of jumps - example 2 reps of 2-3 jumps [2’]

Kinetic Chain Stability
10
Cervical Spine
Thoracic Spine
Lumbar Spine
Pelvis
Hips
Knee
Ankle
Toe Joints
Thompson, PJL, 2018

Running and Stiffness
• Running - propelling the body forward while body tries to keep center
of gravity level
• During impact with ground the leg acts much like a complex biological
spring absorbing energy - releasing it later in the running cycle
• The closer the ‘stiffness’ of the spring is to optimal the é elastic
return and the ê metabolic energy you will need to run at a certain
speed or the faster you can run for the same metabolic contribution.
11

Stiffness in Action
• Run gently – concrete onto the sand
• Legs would adapt and be stiffer on the sand
• The stiffness of legs is a function of the lower kinetic chain involving the
– hip, knee, ankle and foot joints inc. MTPJ
– connective tissues, tendons and aponeuroses
• Now - sprint across the concrete on to the sand
• May be insufficient time to adapt stiffness.
12

Running Stiffness in Action
13

Consequences of Incorrect Stiffness
• Leg stiffness will relatively é softer surfaces and will ê on harder surfaces
• Incorrect stiffness produces negative results in either direction
• If the lower kinetic chain is too stiff
– then ground impact and reaction forces are increased and elastic
energy is dissipated - lost - in the impact
– increased risk of bony injuries
• If the stiffness not sufficient
– kinetic energy is dissipated - lost - into the squidgy spring
– muscles and soft tissues activate more and use more metabolic energy
– increased risk of soft tissue injuries.
14

Stiffness and Biokinetic Energy
“To summarise stiffness is to view it as a responsive, adaptable,
qualitative bio-mechanism involving the joints and tissues of the
kinetic chains that determines the ability to optimise biokinetic
energy production and expression.”
Thompson, PJL, 2017
15

Summary of Optimizing Stiffness and Running Economy - RE
16
Steve Ovett and his coach Harry Wilson
• Optimal stiffness can be achieved by the runner's adaptive responses to:
– running on surfaces of varying compliance, on the continuum from
effectively non-compliant solid surfaces such as cement to hyper-
compliant particulate surfaces such as sand
– running in shoes with midsoles of varying cushion and including
barefoot running for the very small minority of runners whose lower
kinetic chain flexibility and function permits
– varying running velocity
– not over-striding - either naturally or deliberately.

Recognizing the Fourth Energy System
• Utilizing ‘free’ elastic energy improves running economy - RE
• Let’s see if we can maximize RE and performance while decreasing
biomechanical stress and risk of injury
• How do we do this?
We’ll look at:
1. Focusing not on HOW the foot should contact but WHERE the
foot should contact
2. How should the body be aligned - posture
3. Controlling kinetic chain stiffness
4. How often should the foot contact.
17

Increased lever arm on knee compensation for weak hip and
knee extensors
Neutral alignment!
Dicharry, J, Anatomy for Runners, 2012
18
NRG Stored NRG Released
Premature storage and release
– injury producing forces
Premature storage and release
– injury producing forces
Running
“In the Box”

What must we have or Develop?
What do we need:
• Mobility – enough motion to get your leg behind you
– Hip extension
– Ankle dorsi-flexion
– Big toe dorsi-flexion
• Stability
– Posture with control of the kinetic chain(s)
– Muscle function
• Strength
– Develop the Gluts to drive the body upward and forward
– Improves running economy
• Neuromuscular control – behaviour and skill
– Maintaining posture
– Unconscious pre-tension of appropriate muscles.
19

Mobility
• most runners hit the ground too far in front of their Center of Mass CM
• first we must check if there is enough motion to get your leg behind you
• this involves functional movement assessments – not passive
• we need ‘enough’:
– Hip extension
– Ankle dorsiflexion
– Big toe dorsiflexion
20
Dicharry, J
Anatomy for Runners, 2012

Big Toe Functional Flexibility in Action
21

Importance of Big Toe Functional Flexibility
• ankle needs a minimum of 30o of functional dorsiflexion
• big toe joint - the first Metatarsophalangeal Joint (MTPJ) needs at least 30o
functional dorsiflexion
• this permits the Windlass Mechanism to function - this raises the longitudinal
arch and transforms a flexible foot to a rigid platform for propulsion.
22
Windlass Mechanism

Posture and Kinetic Chain Stability
23
Cervical Spine
Thoracic Spine
Lumbar Spine
Pelvis
Hips
Knee
Ankle
Toe Joints
Thompson, PJL, 2018

Stability
24
Powers, 2003
Goal
• Lack of stability with
compensatory movements
• Common mechanism of
injury – IT band and knee

Controlling Your Pelvis
Your pelvis is capable of complex rotations involving 3 planes
Ground reaction forces
Arm Action + Core Stability
Hip flexibility + Posture
25
Pelvic Rotations - Causal Factors
Thompson, P J L, 2013

The Importance of Stability
• The body runs biomechanically by storing and releasing biokinetic energy
• If local stability is lost then biokinetic energy is lost too
• If biokinetic energy is lost then more active work from the muscles is required
• Need specific segmental control at spine, hips, and foot/ankle.
Unstable = energy lost Stable = energy transferred
26
NOTE: Re-Titled “Run Like an Athlete” in Europe

Controlling the Kinetic Chain - Strength Training
At what age should you start strength training?
27

Handstands
• There are many variations of Handstand but we shall focus on the three
progressive types that most athletes will use:
• Handstand with coach-partner support
• Handstand with no support for increasing duration
• Walking handstands - forwards and backwards.
28
Pelvis in
neutral
Position
Head in neutral position
like diagram - not athlete
Lumbar spine in
neutral position
Ankles dorsiflexed for
X-C and T&F athletes
✓
✗
✓ ✗

• ‘Flying 30s’ – for developing maximal speed running
Example: 3 x 3 x flying 30s (max) [2’-3’ and 5’-7’]
• For athletes with a low training age and/or little experience the middle maximal
speed section will usually be less than 30m
Example: 2 x 2 x flying 10s (max) [2’ and 5’] or with experience/fitness
2 x 3 x flying 20s (max) [2’-3’ and 5’-7’].
Always 30m
Maximum Acceleration
10m-30m
Maximal Speed
Hold Frequency
Always up to 30m
Deceleration
Running for Speed – Develops Optimal Stiffness = Optimal Biokinetic Energy
29
Peter John L Thompson, 2007

Training Grid for Flying Sprints 10m-30m
Max Acceleration
- always 30m
10m 15m 20m 25m 30m
Controlled deceleration
- always up to 30m
Lane 3 70m
Lane 4 Flying 15 75m
Zone - Maintain Maximum Frequency
Flying 10
30
Coaching groups of varying ability –
athletes use and move lanes as ability
and fatigue dictate
1) always maximal acceleration for 30m
2) maintenance of maximum stride frequency during the Flying portion and
3) decelerate correctly and naturally slow down by keeping the hips high and “shutting off the engine but
not touching the brakes”.
Planning a Repetition Session
Max Acceleration
- always 30m
10m 15m 20m 25m 30m
Controlled deceleration
- always up to 30m
Lane 3 70m
Maintain Maximum Frequency
Flying 10
Zone to maintain Maximum Frequency
COACH
The further back the better
COACH - the further back the better to observe

Example of a Session with Maximal Velocity – Pure Speed Work
• Aerobic Warm up
• RAMP
• 2 x 2 x flying 20s (max) [2’-3’passive and 7’-8’
rest/easy walk]
• 5’ easy running
• 3 x 200 (1500/3000) [1’]
• [4’-8’ to explain training to follow]
• 2 x 4 x 200 (3000) [100m r/o and 3’-5’ easy run]
• Aerobic cool down.
VO2 Kinetics Activators
Lactate Dynamics Training
ATP-CP Training
Priming Stiffness
Purpose

Essential Reading
Anatomy for Runners - Jay Dicharry, 2012
NOTE: Re-Titled “Run Like an Athlete” in Europe
32
Running Rewired - Jay Dicharry, 2018

Athletics Ireland Webinar 05.05.2021 Peter John L Thompson - www.newintervaltraining.com 33
WHAT YOU
IT’S NOT JUST
IT’S
YOU COACH IT
HOW
COACH
Spirit of Oregon, Eugene, Oregon 2019
IT’S
YOU COACH THEM
HOW
WHO YOU
IT’S NOT JUST
COACH
Spirit of Oregon, Eugene, Oregon 2019
33

Summary
• consider whether your athletes would describe you as a ‘process-focused’
or ‘outcome-focused’ coach
• understand the patience required to change some of your athletes’
movement patterns and behaviours
• take into account both bioenergetic and biokinetic sources of energy
• develop the stability of the Kinetic Chain
• develop (un)awareness of Posture
• coach the athlete not the event
“Enjoy your coaching and your
athletes will as well.”

Questions and Discussion

1 Biokinetics - Fourth Energy System Webinar - Athletics Ireland 05 May 2021.pdf

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1 Biokinetics - Fourth Energy System Webinar - Athletics Ireland 05 May 2021.pdf