Running Biomechanics - Pelvic Rotation

What is Pelvic Movement?

Pelvic Movement is the measurement of the movement of your pelvis on three axes: tilt, drop and rotation. Measured in degrees of change, Pelvic Movement measures the stability of your core while you run.

Rotation

Rotation measures the side-to-side rotation of your pelvis, which is most easily observed from a bird’s eye view of the body.

Drop

Drop measures the vertical rotation of your pelvis, which is most easily observed from the front.

Why is it important?

A stable, steady pelvis gives you a strong platform from which to launch your steps, whereas an unstable pelvis can create an imbalance of strength and flexibility. Running tall and contracting your abdomen and gluteal muscles while you run decreases the motion of the pelvis.

0
degrees

to

10
degrees

Ideal Range

Pelvic Rotation values during a good run should be below ten degrees for each of the three pelvic angles.

Lumo Run coaching cues.

Lumo Run detects your pelvic rotation during your run and provides audio coaching cues through your headphones to help you get back into your target range.

The Punch

Keep your midsection engaged, as if you were preparing for a punch to the stomach. This will create stability in your pelvis and allow your lower limbs to swing and push off efficiently.

The Hip String

Imagine there is a string pulling you forward from the hips. This will reduce pelvic tilt, unlock your leg and allow for maximum hip extension.

The Window

Keep a 2-inch window between your knees. This will engage your glutes and reduce pelvic drop, which will promote a stable pelvis.

Skateboarding

Imagine you are skateboarding and driving through your foot. This will increase the forward drive from your leg and reduce the need to obtain power from rotating your pelvis.

Additional Resources
Running Magazine
Runners World