In the running world, one big debate remains…should I land on my forefoot, midfoot, or heel? Which is faster? Which is safer? This is an important consideration because running injuries are very common. Some research suggests up to a 70% chance that a runner will experience an injury in a year. I don’t know about you, but I don’t want to become a statistic.
Show Me the Research
In the Journal of Strength and Conditioning, a study assessed the running details of the elite runners in the 2004 Sapporro International Half Marathon in Japan. A high speed camera was used to assess the landing pattern of 248 men and 35 female elite athletes.
The study found that the majority of the runners landed on their heels. Specifically, 75% were heel strikers, 24% were midfoot strikers, and 1% landed on their forefoot. The fastest runners landed on the midfoot. This study, among many, has pointed out similar results. So what can be concluded from this study?
Many running techniques focus on a running style where the runners land on the front half of the foot, otherwise known as the midfoot and forefoot. Two common techniques that encourage this running style include the Pose technique and Chi running. These philosophies advocate running on the front of the foot to increase speed and reduce the chance of injury. In fact, some shoes are designed to force runners to run on their forefoot and midfoot. Newton shoes have become quite popular in the triathlon world. These shoes are designed with a lower heel, therefore encouraging runners to land on the front of the foot.
This running style is not necessarily bad, but it is not a style that everyone should or could adopt. For the recreational long distance runner, it may lead to increased chance of injury. There are some ramifications for runners who are not biomechanically or anatomically designed to fit the mold of an elite athlete.
Things to Consider
A common condition that may develop when improperly running on your midfoot and forefoot includes Achilles tendonitis. Achilles tendonitis can be the result of certain foot types, tightness, improper training, and/or weakness. Symptoms of this condition includes pain at the back of the heel. The pain is especially present when you bump your heel, walk long distances or during running. If you have struggled with Achilles tendonitis in the past, be very careful when attempting to run on the front of your foot. You may be placing yourself at higher risk for injury. Pushing soft tissue too hard and too soon may lead to injury. Tissue can only take so much.
Conclusion
Running on forefoot or midfoot is not necessary a bad technique unless you advance your training too fast or you are not anatomically designed to use this technique. Remember that the body’s soft tissue can only take so much stress before pain and injury result. In addition, most runners are heel strikers because they simply don’t run as fast as elite runners. When you run faster, it is natural to land on front of your foot. Could it be that the fastest runners are running at such a speed that it biomechanically forces them to run on the front of their feet?
At this time, research hasn’t fully provided conclusive evidence to recommend a “best” landing position for the feet. Do consider fully investigating any new fad before trying it. Start running naturally and gradually tweak your technique based upon how you feel. Don’t be so concerned with all of the details unless you are having pain. If you continue to have pain when running despite modifying your technique, consider a video analysis of your running technique. Don’t run through the pain. Running is not intended to be painful.
3 Tips to Ensure That You are Running Safer
In the clinic, I guide runners towards a safer running technique. It is not possible to eliminate the pain unless you treat the underlying cause of the pain. The following are three suggestions that often helped reduce many runners’ symptoms and improve their running. As a bonus, in addition to running more comfortably, runners can often improve their overall speed by modifying a few details.
1. Cadence-Research has advocated for approximately 90 strikes per minute. The will decrease the opportunity of over-striding or overextending your leg.
2. 10 Degrees Lean-When you lean forward 10 degrees from the ankles, stress is taken off of the hamstrings and the psoas (hip flexor) is placed into a position of less stretch. This forward lean will also decrease your vertical movement; hence decreasing the impact on your joints.
3. Don’t be a beer drinker or milk drinker-About 1½ years ago I attended a running club to meet the coach Debi Bernardes. Little did I know that I would be running and she would be secretly analyzing my style. Debi pointed out that my hands lifted too far in front of my body. She likened it to the motion commonly associated with bringing a can of beer up to your mouth to drink. When I added that I don’t drink beer, she sighed at my knack for focusing on unnecessary details and modified the analogy to drinking a glass of milk. She explained that the proper technique involves keeping your hands near your waist. Lifting your arms too high and crossing midline can force the body in a more upright position, increase vertical movement and potentially irritating the tendons at the anterior aspect of the shoulder.
By incorporating the above three techniques, you can minimize much of the common aches and improve upon your performance. In most cases, it is possible to run without pain.
90 Revolutions is a grassroots company dedicated to providing education, tools, and services to reduce injuries for those training for triathlons and duathlons while helping them optimize their performance. The founder, Steven Berkey, is a licensed, orthopedic physical therapist specializing in endurance athlete rehabilitation, injury prevention, and performance enhancement. After working to bring [...]
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