Sports
Running Biomechanics and Triathlon with Sara Crosatti
An expert details how posture shifts off the bike, the role of strength training, and precautions with carbon-plated shoes.
Discover the fundamentals of road running biomechanics and the postural adaptations required off the bike in triathlon. Physical therapist Sara Crosatti breaks down how running economy, mobility, and transition workouts impact performance and help prevent common injuries.
Running may seem intuitive, but the pursuit of performance and longevity in the sport often raises questions about technique, posture, and footwear. In a conversation with Bruna Mahn during Ironman 70.3 Curitiba, physical therapist, physical educator, and researcher Sara Crosatti discussed the core pillars of road running biomechanics and detailed the unique postural challenges faced by triathletes.
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Natural Stride Mechanics and Runner Development
For beginners just stepping into the sport, the primary advice is to keep things simple. According to Sara, imposing rigid technical corrections or artificial breathing patterns on novice athletes creates more tension than efficiency. Breathing should remain natural, and the body must first reach a steady-state exercise level—the phase where heart rate and circulation stabilize after the initial minutes of continuous effort.
As runners build endurance and training history, postural refinements become increasingly productive. Among the most effective visual and mechanical cues is leaning slightly forward and driving into the ground, avoiding the feeling of running 'in the back seat.' On a treadmill, this awareness is even more critical: because the belt moves beneath the feet, the natural tendency is to land with a harsher heel strike, overloading the tibia and increasing the risk of shin splints.
The Impact of Carbon-Plated Shoes on Running Economy
Using carbon-plated running shoes requires careful consideration and an honest look at the athlete's profile. For runners who sustain faster paces and maintain solid joint stability, these shoes maximize energy return. However, for amateur athletes spending four hours or more on the pavement during a marathon, the progressive loss of running economy under fatigue can turn the stiff carbon plate into a source of mechanical overload.
Sara notes that the loss of muscular support over distance accentuates biomechanical flaws such as excessive pronation and harsh ground impacts, paving the way for plantar fasciitis, piriformis pain, and knee strain. Biomechanical assessments on a treadmill with video analysis help determine whether a runner's mechanics can support a plated model or if a standard neutral shoe with stable cushioning is the safer choice.
Running Drills and the True Role of Strength Training
Modern exercise science has moved away from the traditional idea that running drills 'teach' the body how to run in isolation. Citing Spanish researcher Daniel Boullosa, Sara explains that drills—such as bounding and skipping variations—primarily serve as sport-specific strength and neuromuscular activation work.
Similarly, scientific literature shows that strength training significantly enhances running economy, even if it does not completely eliminate injury risk. Whether through conventional weightlifting, functional training, or full kinetic-chain exercises, strengthening refines motor patterns and ensures athletes expend less energy to maintain a given pace.
Running in Triathlon: Adapting After the Bike Leg
During the bike-to-run transition in triathlon, body dynamics change drastically. Spending hours in an aerodynamic cycling position leaves the hips tight and the anterior musculature shortened, leading athletes to start the run with an overly upright posture and a low center of gravity.
To overcome this initial stiffness, Sara recommends using the first two to three minutes of the run to reset the body gradually: engage the core, lean forward slightly from the ankles, and open up the hip joints before settling into target race pace. Combined transition workouts (brick sessions) are vital for conditioning the neuromuscular system to adapt to this shift.
Mobility and Pre-Activation Warm-Ups
Setting aside five to ten minutes before a run for ground-based mobility exercises prepares dynamic joints—such as the ankles, hips, thoracic spine, and shoulders—for the demands of running. This pre-activation routine wakes up key muscle groups and establishes an efficient neuromuscular connection with the ground, easing muscle discomfort and allowing athletes to find a fluid stride right from the start.
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