Pronation and You

Bullock 17

NCA&TSU
Pronation and You
Is pronation related to you body type?
Bianca Bullock
5/8/2013
This experiment and study was done on the correlation between body types and pronation of the ankle and foot while running. The theory was stated that: Mesomorphs will prove to be normal pronators; Ectomorphs will me over pronators; Endomorphs will be under pronators. The conclusion was slightly indeterminate. While some of the runners predicted outcomes were correct, many weren’t.

Table of Contents

Abstract…………………………………………………. Cover page

Introduction ……………………………………………… page 2

Theory……………………………………………………. page 2

Experimental Methods…………………………………… page 8

Results……………………………………………………. page 10

Discussion………………………………………………... page 14

Conclusion……………………………………………….. page 15

Works Cited……………………………………………... page 16

Introduction/Theory

Pronationis the inward roll of thefootwhilewalkingorrunning. Another way to look at pronation instead of in terms of the degree of inward roll is in terms of where the foot pushes off at the end of eachstep, or at the end of thegaitcycle (“Pronation, Explained”). To get a complete understanding of what pronation is one must understand in what a “gait cycle” pertains. The rhythmic alternating movements of the 2 lower extremities which result in the forward movement of the body. Simply stated, it is the manner in which we walk (“The Gait Cycle”). The way we walk is directly connected to the heel strike of pronation when we walk. There are three different types of pronators.

There are underpronators; when the heel or ankle of the foot rolls outward while running (What is underpronation?). The wear on the sneakers of the runner is along the outside heel of the shoes. When this type of runner is in stride, the runner strikes on the outside of the heel and pushes off of the toes.

The second type of pronator is the overpronator. Overpronation is when the heel or ankle of the foot rolls to the inside while running. The ankle usually moves inward and to the side. When this occurs the feet and ankle have a hard time stabilizing the body (Over Pronation).

The third type of pronator is the normal/natural pronator. The heels of the runner strike the ground on the outside but rolls slightly to the inside while finishing the stride. These types of runners push off of the big toe. Wear on the sneakers of the runner would mostly be on the toes of the shoes and on the heels of the shoes (Normal Pronation).

In addition to these three types of pronators. There are three body types: ectomorph, mesomorph, and endomorph. An ectomorph is a typical skinny guy or girl. Ectomorph’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width (“Your Body Type…”).

Traits of an Ectomorph:

·  Small “delicate” frame and bone structure

·  Classic “hard gainer”(weight)

·  Flat chest

·  Small shoulders

·  Thin

·  Lean muscle mass

·  Finds it hard to gain weight

·  Fast metabolism

Next there is the mesomorph. A mesomorph has a large bone structure, large muscles and a naturally athletic physique. They find it quite easy to gain and lose weight. They are naturally strong and muscle mass is noticeable (“Your Body Type…”).

Traits of a Mesomorph:

·  Athletic

·  Generally hard body

·  Well defined muscles

·  Rectangular shaped body

·  Strong

·  Gains muscle easily

·  Gains fat more easily than ectomorphs

Last there are the endomorphs. The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like running (“Your Body Type…”).

Traits of an Endomorph:

·  Soft and round body

·  Gains muscle and fat very easily

·  Is generally short

·  "Stocky" build

·  Round physique

·  Finds it hard to lose fat

·  Slow metabolism

·  Muscles not so well defined

I believe that body types have a direct correlation with the heel strike of pronation while running. Loosely put, I believe each body type has a designated pronation type. Mesomorphs will prove to be normal pronators; Ectomorphs will me over pronators; Endomorphs will be under pronators. The way that each body type will be chosen will be to calculate the “body mass index” or BMI of each participant and match it with each description of such types, and place the participant in their respective category as an ecto-, meso-, or endomorph. Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI is a fairly reliable indicator of body fatness for most people (“Healthy Weight…”).

BMI is calculated by:

·  Converting the participants height into inches

·  Square the height

·  Divide the participants weight (in lbs) by the already squared height

·  Then multiply your answer by the conversion factor of 703.

·  For example:

-The participant is 5’5”and 100lbs.

§  5’5”= 65 inches

§  652 = 4225

§  (100lbs/4225)(703) = 16.639

§  The participants BMI would be 16.639

BMI / Weight Status
Below 18.5 / Underweight
18.5 – 24.9 / Normal
25.0 – 29.9 / Overweight
30.0 and Above / Obese

According to the Center for Disease Control (CDC) these are the representations of what a BMI should indicate.

Experimental Methods

Before the experiment began background research was done to be able to identify which type of pronators the participants were. Runner’s World TV gave tutorials on what to spot when watching the pronation of a runner. There would be two of each body type participating in the experiment. All of the participants were African American and between the ages of 19-25. To make sure the right body types were chosen the participants were asked to fill out a questionnaire that asked a series of questions about their: height, weight, age, ethnicity, eating, sleeping, drinking, and exercising habits. Once the questionnaires were collected, their height and weight was taken from the survey and their body mass index was calculated. Once the BMI’s of the participants were collected the physical appearance of the participant and their BMI’s were taken into consideration when assigning their respective body types. Once the participants were chosen, their pulse rate was taken before the physical activity began. This was just for precautionary measures, to make sure the participant didn’t have to high of a resting pulse. A normal pulse is between 60-100 beats/minute, a maximum pulse (target heart rate) is in the area of 220 beats/minute. Anything about 220 is considered the danger zone (“Pulse and Target…”). The participants were asked to run for 60 seconds. Once the first run was completed their pulse was taken again to make sure they were not in the danger zone. Once the participant rested for 60 seconds they were asked to run a second time for 60 seconds. During the time that the participant is running, they are being watched. The viewer is looking for the heel strike, the roll of the ankle, and the pronation of the runner; as well as the form or stance of the runner.

Running Form (Guidelines):

·  Head Tilt-

§  Key to overall posture when running

§  Look ahead naturally

§  Do not look down at the feet

§  Do not look up at the horizon (this could strain the neck)

·  Shoulders-

§  Should be low and loose

§  High and tight shoulders are a “don’t”

§  Shoulders should remain level

§  They should dip from side to side with each stride

·  Arms-

§  Elbows bent at waist level

§  Hands loose not clenched

§  Swing arms in a forwards and backwards motion, not side to side

·  Torso- directly affected by upper body posture

§  Good posture in torso region makes for optimum lung and breathing capacity.

·  Hips-

§  Center of gravity

§  Keep hips upright and straight

§  This could affect the lower lumbar region

·  Legs-

§  Short strides

§  Feet should be directly under the body

·  Feet-

§  Foot should hit the ground lightly

§  Feet should not slap the ground loudly

§  Should land between heel and mid-foot

§  Push off of toes.

Results

This section will discuss the profile of each participant and the runner type that they were categorized after observation in the experiment.

Participant 1: Female

·  Height: 5’4”

·  Weight: 117

·  Age: 22

·  BMI=20.081

§  Healthy weight

§  Has plenty of muscle mass

§  Mesomorph

·  Natural Pronator

Participant 2: Female

·  Height: 5’3”

·  Weight: 265

·  Age: 20

·  BMI: 46.938

§  Obese

§  More fat mass than muscle

§  Endomorph

·  Under Pronator

Participant 3: Female

·  Height: 5’8”

·  Weight: 120

·  Age: 19

·  BMI: 18.244

§  Close to being under weight

§  Very skinny with little muscle mass

§  Ectomorph

·  Under Pronator

Participant 4: Male

·  Height: 5’8”

·  Weight: 165

·  Age: 20

·  BMI: 24.085

§  Healthy weight

§  Physically appearance: very little fat/muscle mass

§  Ectomorph

·  Over Pronator

Participant 5: Female

·  Height: 5’2”

·  Weight: 215

·  Age: 22

·  BMI: 39.320

§  Obese

§  A lot of fat mass on short frame

§  Endomorph

·  Under Pronator

Participant 6: Male

·  Height: 6’3”

·  Weight: 175

·  Age: 20

·  BMI: 21.871

§  Healthy weight

§  Upon first glance participant seemed to have an ectomorph build

§  After his BMI calculation he was placed into the mesomorph category

§  Mesomorph

·  Natural Pronator

Participant 7: Male

·  Height: 5’11”

·  Weight: 220

·  Age: 25

·  BMI: 30.680

§  Over weight for height

§  However, participant had little fat mass

§  Quite a lot of muscle mass

§  Mesomorph

·  Under Pronator

Participant 8: Male

·  Height: 6’2”

·  Weight: 150

·  Age: 23

·  BMI: 19.257

§  Healthy weight

§  Participant in appearance was quite skinny

§  Very little muscle or fat mass

§  Ectomorph

·  Over Pronator

Participant 9: Male

·  Height: 6’0”

·  Weight: 257

·  Age: 22

·  BMI: 34.852

§  According to the BMI chart the participant is obese

§  He seems to be a mix of meso- and endo-

§  Participant has muscle mass in upper and lower extremities; most fat mass around the mid-section

§  Endomorph

·  Natural Pronator

Discussion

Participant 1 had a low resting pulse when the experiment initially started. After the first and second run pulse and breath rates were very good, low and steady. Her form while running was perfect. Almost exactly like the running guidelines stated above. She was a mesomorph and a natural pronator. Participant 2 started the experiment with a high resting pulse. After the first run her pulse was in the maximum target zone. After the second run her heart rate was in the danger zone. Lazy form, staggering was seen during the second run. She was an endomorph and an under pronator. Participant 3 had a high resting pulse; she was close to the danger zone after the first run. After the second run the participant was at the maximum heart rate zone. Her form while running was very tight and restricted. She was an ectomorph and under pronator. Participant 4 had a very low and steady pulse. In the first run the participant paced himself; he had very wide strides. On the second run the runner ran full speed for the entire 60 seconds. He was an ectomorph and an over pronator. Participant 5 had a very high resting pulse. The runner ran very “clumsily.” On the second run the participants pulse was in the danger zone. She was an ectomorph and an under pronator. Participant 6 had a low and slow resting pulse rate. Runner had great form; pulse was barely elevated after the 1st and 2nd run. He was a mesomorph and a natural pronator. Participant 7 had a low resting pulse rate. After the 1st run his pulse was barely elevated. After the 2nd run his pulse was in the maximum targeted heart rate. The runners form was very heavy and slightly hard. His paces could be heard slapping the ground. He was a mesomorph and an under pronator. Participant 8 had a loose form, he also had a high resting pulse. After his first run his pulse was in the maximum targeted heart rate zone. After the second run the runner seemed quite out of breath. He was an ectomorph and an over pronator. Participant 9 had a low resting heart rate. After his first run the participant was close to the maximum targeted heart rate zone. Pace was relaxed and steady; after his 2nd run the participant’s pulse was in the danger zone. He was an endomorph and a natural pronator.

Conclusion/Recommendations

The participants filled out the questionnaires so that the viewers could get some incite as to what their daily habits were. While some of the participants proved the theory to be correct, some of the participants proved the theory very wrong. For examples: participant 7 who was a mesomorph was an under pronator. When we looked at his questionnaire it was discovered that he smokes 1-2 times a week, drinks 3-4 times a week, and only obtains 5-7 hours of rest at night. This could be a factor into why he is an under pronator. Participant 9 was an endomorph but had a natural pronation; when looking at his questionnaire he exercises 5 or more times a week, gets 8 or more hours of sleep at night and never eats fast food. This could be a major factor as to why he has a natural pronation. Recommendations would be to pick participants who are in optimal health conditions and pick runners of just one body type.