Why How You Run Matters — But Only When You Look at the Full Picture
Understanding the Bigger Role of Biomechanics in Running Economy for NYC Runners
When it comes to running performance, especially in a city like New York where the miles can be long and the pavement unforgiving, many runners are constantly seeking an edge. Whether it’s better shoes, new training plans, or cutting-edge recovery tools, the hunt for improvement is ongoing. But what about how you run?
It’s no secret that biomechanics—the way your body moves while running—has been linked to performance. But a recent systematic review and meta-analysis helps clarify something crucial: biomechanics matter most not in isolation, but when viewed as a complete system. For runners around NYC, this offers a powerful insight into how to train smarter, run longer, and prevent injury.
The Study: Running Biomechanics and Running Economy
The review titled “The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies” synthesized data from dozens of observational studies examining how different aspects of running form relate to running economy (RE)—a key performance metric defined by how efficiently your body uses oxygen at a given pace.
Here’s the punchline: no single biomechanical variable strongly predicted running economy on its own. However, when multiple variables were considered together—think posture, stride length, ground contact time, vertical oscillation, and more—the connection to better running economy became more pronounced.
What This Means for Runners in NYC
Running in New York City presents unique challenges. From the rolling hills of Central Park to the bridge climbs of the NYC Marathon, runners need not just endurance but efficiency. Understanding that how you move, as a whole, can make or break your performance is key.
This study helps move us past the oversimplified advice like "just shorten your stride" or “increase your cadence.” While those tips might help some runners, they don’t capture the full picture. For example:
Vertical oscillation (how much you bounce vertically) matters—but not if it’s corrected at the expense of other efficient mechanics.
Ground contact time has a modest relationship to RE—but needs to be balanced with stride length and hip mechanics.
Trunk lean and posture can impact efficiency—but only when paired with adequate core and hip control.
It's the Symphony, Not the Solo
Think of your running form like a jazz band. A trumpet playing out of sync can throw off the whole performance—but simply fixing the trumpet won’t fix the whole tune if the rest of the band is also out of rhythm.
This is how biomechanics works. Your stride, arm swing, posture, and even the stiffness in your ankles and hips are all connected. When we focus on only one part—like cadence or heel strike—we risk missing the larger coordination and timing patterns that actually lead to efficient, economical running.
Supporting Research: Integration Over Isolation
This view is supported by other studies as well. For instance, Moores et al. (2023) emphasized that the variability in individual biomechanics means a “one-size-fits-all” prescription is often ineffective . Similarly, Folland et al. (2020) pointed out that neuromuscular coordination, muscle-tendon efficiency, and motor learning play significant roles in running economy—and these emerge over time through consistent training, not isolated technique tweaks .
Another 2022 study in the Journal of Biomechanics found that runners with better running economy often demonstrated a suite of coordinated patterns rather than excelling in any single metric .
How You Can Apply This as a Runner
Get a Holistic Gait Analysis
A proper running assessment should look at the big picture—not just your feet or your cadence. This is something we prioritize at Zero Point One Physical Therapy. Our evaluations consider multiple aspects of your movement, strength, and control patterns.Train Your Patterns, Not Just Your Muscles
Strength training helps—but motor control and movement quality are just as important. Incorporate drills that mimic the demands of running (single-leg balance, multi-plane movement, core-to-extremity control).Don’t Chase One “Perfect” Form
There is no one biomechanical ideal. What works for an elite Kenyan marathoner may not work for you. Focus on efficiency, comfort, and sustainability.Build Economy Through Progressive Overload
Improve your tissue tolerance, neuromuscular coordination, and movement variability over time. This approach has been shown to improve running economy without over-relying on specific cueing or drastic form changes .
Final Thoughts: Small Hinges Swing Big Doors
If you’re a runner in NYC looking to optimize performance or reduce injury risk, the takeaway is this: Don’t zoom in on one biomechanical metric and expect transformation. Instead, think bigger. Think system-wide.
At Zero Point One Physical Therapy, we specialize in assessing and improving your movement as a whole. Whether you're ramping up for the NYC Marathon or just looking to run pain-free in Prospect Park, we help runners move smarter—not just harder.
If you’re sick of nagging pain or feel like you’ve hit a plateau in your training, let’s take a deeper look at how you move.
Book a FREE Phone Consult with Our Team at Zero Point One Physical Therapy.
Works Cited
Moores, L., Jones, T.W., Brownstein, C.G., et al. (2023). Inter-individual Variability in Running Economy: A Review. Sports Medicine.
Folland, J.P., Allen, S.J., Black, M.I., Handsaker, J.C., Forrester, S.E. (2020). Running Technique and Running Economy: Contemporary Perspectives. European Journal of Sport Science.
Moore, I.S. (2022). Is There an Economical Running Technique? A Review of Modifiable Biomechanical Factors Affecting Running Economy. Journal of Biomechanics.
Bieuzen, F., Lepers, R., Vercruyssen, F., et al. (2010). Muscle Activation During Running With Progressive Workloads. European Journal of Applied Physiology.
The Relationship Between Running Biomechanics and Running Economy: A Systematic Review and Meta-Analysis of Observational Studies. (2023). Sports Medicine - Open.