When watching a race, you may notice that runners lean forward as they approach the finish line. Is there a reason, or are they just trying to win “by a nose”?
Runners lean forward at the finish line because it can make the difference between winning and coming in second. Most race rules state that the winner is determined by the runner whose torso crosses the finish line first, leading to most runners to lean forward to gain that advantage. It can also help the runner maintain their center of gravity.
Please continue reading to learn everything you need about why runners lean forward at the finish line. We will discuss racing rules, the benefits of leaving forward, and tips to help you lean forward at the end of your race.
Why do runners lean forward at the end of a race?
During a race, every tenth-second counts toward a runner’s placement.
Leaning forward boosts a runner’s acceleration and helps propel their torso over the finish line as soon as they near it. Many runners can’t run without leaning forward slightly because they’ll topple over without this adjustment in stature.
Judges determine the placement of an Olympic race by the timing at which a runner’s torso crosses over the finish line. For instance, if a runner’s feet cross the finish line before their torso, it won’t count until the torso makes its way over.
Runners need to pay attention to their center of gravity to keep balance during a race. Part of maintaining the center of gravity is leaning forward while running to avoid falling. When runners don’t adjust the position of their bodies, they’re more likely to lose balance. Alternatively, if a runner leans forward too much during a race, they’ll also fall.
Runners don’t lean forward throughout the duration of the race because it can put a lot of strain on their ligaments. Leaning forward is best suited for the end of a race because it can help increase the short-term speed with minimal injury risk.
Benefits of leaning forward near the finish line
Runners lean forward toward the end of a race so that they cross the finish line sooner.
There are several ways leading forward helps propel a runner to the finish line, including:
- Higher acceleration
- Helps torso cross finish line first
- Improves range of motion
- Increases step frequency
Let’s look into each of these and break down how they can improve your race.
Leaning forward at the end of the race increases your acceleration because gravity works with you to move you forward.
Alternatively, if you don’t lean forward well running, then you won’t experience any increase in acceleration because gravity will work against you. Changing form is an excellent way for athletes to perform better in competitions.
Helps the torso cross the finish line first
Leaning forward at the end of a race is a great way to ensure you cross the finish line before the opponent next to you. Sometimes, these races can be pretty close, and leaning forward makes all the difference at the end of the competition.
When runners reach the finish line, their placement depends on when their torso crosses the line.
If two runners are next to each other and one has their feet cross the line at the same time the other one’s torso crosses, then the person whose torso crossed will place higher in the race.
Improves range of motion
When you change your stance to run forward at the end of a race, you take shorter strides toward the finish line.
The short strides will help you reach the finish line quicker, but they’re not ideal during the duration of the race because they can hurt your hips.
Meanwhile, throughout your run, you likely took long strides to carry yourself to the end of the race.
Increase your step frequency
When runners lean forward during a race, they increase the frequency of their steps to reach the finish line faster.
So, they need to take more steps, but they move their legs faster than they did when they ran more upright. Increasing a runner’s step frequency at the end of the race will help them finish faster than it would if they straightened their posture as they approached the finish line.
Do runners ever fall as a result of leaning forward?
Leaning forward can increase your fall risk as a runner and put you at risk of injury.
If you lean forward too far, you’ll have difficulty stopping and regaining your balance. Balance plays a crucial part in how well you perform during your run and whether or not you fall.
Leaning forward throughout the duration of your run will also increase your risk for injury because it puts more strain on your joints. People who don’t lean forward too much during their run don’t experience overuse injuries as often as others. Overuse running injuries affect 70% of runners, so minimizing the problem would be beneficial.
How do you lean at the finish line?
Leaning forward at the end of a race is a great way to place higher when you cross the finish line. However, leaning forward while running isn’t as straightforward as expected. You must practice your form to ensure you don’t fall at the end of your race.
Follow the tips below to lean forward properly at the finish line:
- Lean forward from your ankles – You should always keep your body straight when running. When you lean forward, you should do so at the ankles instead of the waist. This way, your body parts work together to ensure you hit the finish line quickly.
- Don’t overestimate yourself – You need to trust your body if you feel like you’re going to fall. Propelling yourself forward can make you a couple over and cause an injury. You need to understand your body’s limits before you try leaning forward at the finish line.
- Practice before your race – The only way to master your form is to get plenty of practice. So, even if there is no finish line in place, you should practice what it’s like to change your stance while you run. It’ll take a few tries for your muscle memory to catch on and adjust your form in the middle of your stride.
- Warm up before your run – Some runners have difficulty leaning forward mainly because they have tight muscles. You should warm up your calf muscles before you run because these muscles will be affected by your stance change. If you don’t warm up before your run, you may experience cramping when changing your position. Warming up before intense exercise is a great way to loosen your muscles.