How to Train for a Race as an Amputee

With marathon season fast approaching, people have started to train and run more. Learning how to run with a prosthesis can be very challenging. At Great Steps O & P our experienced practitioners can guide you through the process. Our very own Fred Kjorlien has worked with Paralympic Runners for 1996 Atlanta Games. According to the Amputee Coalition of America, many people have found that when you break down training into five basic elements, it can be much easier to learn. The steps listed below have helped hundreds of transfemoral or AK amputees to relearn the skill of running:

1.         Trust is a must. Getting a prosthesis is a very big step for any amputee. Having confidence that your prosthesis will be there when you strike the ground is one of the most important aspects to relearning how to run. Most people accomplish this by reaching out with the prosthetic limb and landing squarely on the foot. You must ignore everything else and have full trust that your limb will be there.

2.         Backward extension. This step is when you push back against the socket wall and exert a forward force. The runner is basically reaching out with their prosthetic foot during swing but just before you strike the ground, the prosthetic leg pulls back forcefully creating a backward force. This movement will help accelerate the body forward thus creating an increase in speed. It will also give the runner the power to shift their body weight over their prosthetic, resulting in maximum performance.

3.         Sound limb stride. During this step the runner reaches out with their sound limb for an equal stride length. Runners should focus on taking longer strides with their sound limb by continuing to pull down and back through the prosthetic limb. Continue to extend the hip by pulling down and back into the socket to create more power and push with each stride.

4.         Symmetry. This step isn't so much about your stride, but more about your location. This step is designed to decrease the effort and simply help you relax as you start to get back into the groove of things. Runners should choose a comfortable jogging place with equal stride length for both limbs. Try to focus less on arm movement and more on maintaining stability over their prosthetic limb, creating more equal and relaxed strides overall.

5.         Arm Movements. Although it is important to mainly focus on your strides and stability, arm movement plays a role in your balance as well. The arm carriage is when you move your arms are in opposition to the movement of your legs. Here you focus on the swing and placement of the arms. Typically, elbows are flexed about 90 degrees and the hands are loosely closed just above chin level.

If running is something that you love, don’t give it up because of your prosthesis. If you decide that running is going to continue to be a part of your active lifestyle, along with these steps, you should discuss the various prosthetic options with one of our experienced practitioners. All it takes is one step in the right direction and you’re on your way!