Video Tutorial #168 The ‘Controlled Fall’ Its Importance In Reducing Impact Force and Running Efficiency


Improving your running form and your running technique can help you run faster and run more efficiently. By learning the proper running form you will be able to reduce impact force adding less stress on your body and reduce the risk of injury. Some of these common running injuries include, plantar fasciitis, iliotibial band syndrome, or shin splits, heel pain and Plantar fasciitis.

Proper running form is a very important component to every runner’s training plan. Body positioning at the beginning of running training, barefoot running, marathon training or casual running is a factor in increasing running efficiency, specifically; a forward lean. By leaning forward from the ankles, we can take advantage of gravity and the momentum created, allowing our bodies to fall forward in a controlled manor.

The ‘Controlled Fall’ uses acceleration due to gravity therefore giving you a head start in running while maintaining proper running technique and control.

Dr James Stoxen DC shares and demonstrates
Video Tutorial #168 The ‘Controlled Fall’ It’s Importance In Reducing Impact Force and Running Efficiency 
Coco Cay, Bahamas
November 11, 2011

If you notice Olympic runners at the end of a race hitting the tape. Their bodies are always ahead of their feet. A Gravitational pull is pulling them towards the direction that they want to go.You have the accelerated force or the spring action of your body and in addition the free energy from gravity.

When the foot lands the forces of the landing are resisted by the spring suspension system or landing muscles.

Bang and Twist Walking VS Spring Roll Walking

By adding the Controlled Fall as parting of your running technique you also avoid heel landing which is a cause of foot pain and extra stress on your joints. The Controlled Fall also helps with efficient running,  increase running speed, balance, increase your stability, reduce running injury and impact to joints and muscles and gives you greater propulsion.

The best way that I recommend you start your run is by going into a ‘Controlled Fall’.

The directions to do this are:

  1. Stand
  2. Lean forward
  3. Bend at the ankles
  4. Look Ahead (Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don’t stare at your feet. Not only is this proper running form, but it’s also a safer way to run because you can see what’s coming and avoid falling.
  5. Let gravity take you and get you started (propulsion)
  6. Just when your about to fall  throw your foot in front of your body and engage your spring mechanism.

Note: You will notice when you use gravity as a mechanism for starting your run you get up on your forefoot right away.

Many recreational runners make the assumption that Running mechanics or Running form is only important for competitive athletes. That assumption is wrong. It is just as important for a new runner to learn proper running mechanics. In many ways it is even more important for a beginning runner to learn proper running form. Learn it early and you will avoid picking up bad running habits that can cause running injuries and worse yet an inefficient runner or cause you to quit your running work outs. If you have bad running form habits or running injuries caused by incorrect running techniques why wait?

You can start and take action NOW!!!

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