Anatomy And Biomechanics Of 3000m Running

The Triple Extension Phenomenon in Running

Running involves a specialized phenomenon of triple extension that generates explosive power in knees, ankles, and buttocks to maximize the athlete force making the body fit and lifted for optimal running as in 3000 m track event. Stamina is one such skill of long-distance running, basically, in 3000 m running track event, that increases the strength in the athletes. The stamina of the body can be increased through the knowledge of utilization of a biomechanical measure called VO₂ max. VO₂ max is considered as the gold standard of endurance, measuring the athlete’s success. The running cycle of the triple extension is divided into two phases. The first half phase includes the spring compression to absorb the shocks. At the initial phase, the feet hit on the ground and reaches the middle of the gait cycle, making all the joints flex and tend to absorb the shock. The transition phase of body abduction releases the shock, store energy and generates a high range of motion, strength and stiffness in tendons. A long-distance runner with higher stamina can feel active for longer time and establishes aerobic fitness that improves the performance during the running stride³. Further discussion of the essay will include anatomical, physiological, and biomechanical aspects. The essay determines the necessity of the exercises to improve the performance of specific joints and muscles, the types of muscles and joints taking place in the movement, and the biomechanics principles

The higher amount of energy released to generate a force that exerts on the legs pushing ground backward and moving forward with a high-speed creating the motion. The ground reaction force increases to a very high range during the gait cycle. An effective knowledge of the gait cycle can reduce the overloading on the lower limbs to prevent from the injuries. The joints and muscles elevate the trunk, head and arms to produce higher energy or absorb increased energy, which is required to control the elevation of head, arms and trunk (HAT)^5.

Joints exhibit the freedom degree called dorsiflexion/ plantarflexion (single degree in ankle joints) flexion/ extension (single degree in the knee). However, three types of freedom degrees occur in the buttocks and thigh: flexion/extension, internal/external rotation, and adduction/ abduction The types of Joint movement and associated muscles of hip included in fast movement during running are:

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Three types of imaginary anatomical planes are involved in 3000 m running events based on the orientation and directional terms. These planes refer to the identification and separation of anatomical position of the body.

The most important plane utilized in the running is the sagittal plane through which backward and forward movements are possible.

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The protein filaments of muscle fibre are the most specialized muscle fibres that facilitate the movement of the tissues and the limbs through sliding movements. Three types of events occur during muscle fibre contraction. First, action potential takes place in the motor neurons to innervate the muscle fibre. In the second event, a neurotransmitter is released from the motor neurons that bond to the muscle cell membrane receptor. In the third event, sliding off the myofilaments occurs, resulting in the shortening of the muscle cells through action potential.

Improving Stamina through VO2max

The amount of oxygen in ml/kg body weight/min absorbed by the body with its highest capacity is considered the VO₂ max. Higher inhalation of oxygen can increase heart pumping efficiency as it gets oxygen-rich blood. The oxygen-rich blood travels throughout body cells, through which ATP production increases and reaches the muscular level to maximize aerobic respiration for a longer time. In untrained athletes, lactate threshold increases gradually, overrunning for a short distance. However, in endurance-trained athletes, lactate threshold attains slowly⁴.  

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hence, oxygen level is critical for the athlete fitness, especially for running fast with minimum tiredness. An armature athlete uses oxygen through respiration for running and, after some time, gets transferred on the anaerobic mode of respiration, where muscles’ stored oxygen is utilized, making the athlete tired. However, professional athletes can enhance aerobic respiration through proper knowledge of kinesiology, exercises and coaching. The trained athlete utilizes the specific training strategy by building aerobic fitness, increasing lactate threshold, performing a high-intensity exercise, and training with the maximum speed.

A list of other essential muscle groups actively involved for fast and more robust running are hamstring, calf, quadriceps, core, and the glute muscles (Maximus, medis, and minimus). All the muscles maintain the stamina, posture, strength, and stability of the overall body for a longer time and thus increase athlete performance when undergoing effective endurance training. The locations, funtions, and associated abnormalities (in case with no endurance training) of muscles are listed in the table below:

As 3000 m running event requires high energy, the muscle fibres play the dominant role in the action. The joints of the lower limbs are powerful joints providing a large range of motion. The foundation of these joints is created through the bony structure of the pelvis, which is oriented to left and right vertebral column sides. However, to perform the fast and forceful actions, the type II muscles need high powered energy in ATP utilization through the glycolytic metabolism⁹. The strength of type II muscle fibres can be increased by utilizing exercises such as box jump, squats, leg curls or resistance band training, butt-kickers, toy soldier walk, walking lunges, hip flexor. The box jump exercise is a type of explosive exercise performed in multiple sets to replenish the loss of ATP and boost the energy production utilized for the explosive actions. Resistance band training is an efficient technique to provide higher endurance to muscles, improving the muscles’ activation. The leg curl or hamstring curl exercise is effective during the recovery cycle to bring heels towards butts and produce the exact range of motion. Butt kicks can help the runners to run faster and efficiently as the daily routine of butt kicks can strengthen the hamstring, elevating fitness and boosting stamina. Toy soldier walk can help increase the strength of the hip flexors and quadriceps by stretching the hamstring. Walking lunges effectively develop the strength of the runners by exaggerating and pinpointing the engagement of the necessary endurance muscles. The exercise can also be supportive in balancing stability. The hip flexor is the strengthening and the stretching exercise of the pelvic region and the upper thighs that recovers the pain and injuries in the hamstring, knees, and Achilles.

Joint Movements and Fast Running

The knowledge of biomechanics is concerned with effects of force on muscles. The biomechanical principles necessary for skill development to produce stamina and aerobic capacity for running in 3000 m track¹¹. The principles include momentum, Newton’s three laws of motion, short stretching cycle, linear and angular motion.

Momentum is the first principle applied to 3000 m running events. Momentum is defined as the product of mass (weight) and velocity. Athlete body transfers the momentum from one body part to another. According to this principle, blocking free leg to ground generates momentum producing the additional stamina to move body forward. Momentum is highly critical for 3000-meter running, where athlete achieves the optimal aerobic capacity or VO₂max to gain sufficient speed¹. 

Newton’s Law of Motion describes the influence of mass and velocity during running, dependent on the action-reaction principle. According to the first law of motion, the body will not move forward unless the outer force is not applied to the body. According to the second law of motion, a greater force exerted against the ground will increase acceleration to enhance the stamina for movement. The maximal force generates muscle contraction to prevent injuries during running. According to the third law of motion, greater force is exerted by athlete against the ground producing an equal and opposite force on the body, making it move faster and smoothly in forwarding direction by generating the higher aerobic capacity.

 Short Stretching Cycle is the third principle applied in 3000 meters running, through which athletes can produce higher force to move faster and quicker. The cycle includes three stages. First is pre-activation stage that occurs before start running. Athlete initiates to stretch his hamstring and surrounding muscles. Stretching is second and active phase where muscles stretch to highest capacity with respect to VO₂max. and shorten, in which muscles again constrict to uplift leg for running.

 Linear and Angular Motion is the motion that determines the movement of the body. The principle of motion focuses on enhancing the changes in the velocity of an object to make it travel faster. In linear motion, the body moves in a straight line and remains in the same direction for a longer time to generate higher stamina in running. The coaches train the angular motion to move the athletes around the axis to gain the highest VO₂ capacity generating stamina. Angular motion provides a wide range of motion to move the joints of upper and lower limbs for better performance.

Stamina is the main skill of the 3000 m running event that mediates a higher endurance ability and strength to enhance the body’s ability to move efficiently and faster. The architectural movements mediated by the hip bones are sitting, standing, lifting, walking, and running. The wide range of movement is termed flexion, lateral, medial posterior and extension. Several aspects have been identified in the 3000 m running event that determine running efficiency with accurate techniques. Greater the value of VO₂ max is, greater will be the stamina making the athlete run for longer time with the high-intensity physical activity. Several exercises play a vital role in sports to improve the functioning of lower limb muscles, resulting in enhancing the runners’ stamina before starting training, reducing the chances of injury occurrence. The main muscles involved in the abduction in the long-distance running are hip flexor, hamstring, calf muscles, glutes, quads and the muscles of core region. Running stride is the power phase in which various joints and muscles move to define the accurate motion. Various muscles and muscle fibres are associated with the body’s movement, such as flexion, extension, and rotation. The knowledge of biomechanics is necessary for sports to minimize injuries and evaluate the sport-specific techniques. Biomechanics can increase the learning of the sportsperson to execute certain skills and underline the specified movements. Utilizing the biomechanics principles such as newtons’ three laws of motion, angular motion, and momentum can be helpful in analysing sports skills.

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