Foot Strike in Running
Notice the left foot on the runners in these pictures. What you’re seeing is the difference between a running style that is guaranteed to keep you slow and one that has the potential for fast running.
Landing on your heels (red shoes) is, essentially, hitting the brakes with every stride. You have to overcome that deceleration by hitting the gas pedal hard at every toe off. And the time it takes to get from heel to toe is just lost time—time spent going no where.
Landing with a flat foot (orange shoes) greatly shortens ground contact time and moves you forward more quickly. This is the way fast runners run. In fact, the research (below) also supports this method and shows that the longer your foot is on the ground, the slower you are running. Makes sense.
To see a video clip of an elite triathlete running with a flat foot strike, go here and then click on “video clip.” Watch for my article in the June issue of Inside Triathlon magazine in which I discuss in greater detail the advantages of flat-foot running.
References
Ardigo LP, LaFortuna C, Minetti AE, Mognoni P, Saibene F. 1995. Metabolic and mechanical aspects of foot landing type, forefoot and rearfoot strike, in human running. Acta Physiol Scand 155(1): 17-22.
Paavolainen L, Hakkinen K, Hamalainen I, Nummela A, Rusko H. 1999. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 86(5): 1527-1533.
Paavolainen L, Nummela A, Rusko H, Hakkinen K. 1999. Neuromuscular characteristics and fatigue during 10-km running. Int J Sports Med 20(8): 516-521.
Landing on your heels (red shoes) is, essentially, hitting the brakes with every stride. You have to overcome that deceleration by hitting the gas pedal hard at every toe off. And the time it takes to get from heel to toe is just lost time—time spent going no where.
Landing with a flat foot (orange shoes) greatly shortens ground contact time and moves you forward more quickly. This is the way fast runners run. In fact, the research (below) also supports this method and shows that the longer your foot is on the ground, the slower you are running. Makes sense.
To see a video clip of an elite triathlete running with a flat foot strike, go here and then click on “video clip.” Watch for my article in the June issue of Inside Triathlon magazine in which I discuss in greater detail the advantages of flat-foot running.
References
Ardigo LP, LaFortuna C, Minetti AE, Mognoni P, Saibene F. 1995. Metabolic and mechanical aspects of foot landing type, forefoot and rearfoot strike, in human running. Acta Physiol Scand 155(1): 17-22.
Paavolainen L, Hakkinen K, Hamalainen I, Nummela A, Rusko H. 1999. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 86(5): 1527-1533.
Paavolainen L, Nummela A, Rusko H, Hakkinen K. 1999. Neuromuscular characteristics and fatigue during 10-km running. Int J Sports Med 20(8): 516-521.
posted by Joe Friel @ 12:37 PM
27 Comments
27 Comments:
Is there ever a time when the flat-foot landing doesn't make sense? For example, is it still the best technique for an ultra-marathoner?
Hi Sydney--The only time might be when running down a steep hill when it is nearly impossible to get the foot into that position. Otherwise, if you are a runner who wants to conserve energy flat to forefoot running is most effective.--Joe
Hi Joe- I enjoy your blogs. In regards to flat-foot landing, are you promoting "flat" foot strike, or a mid- to forefoot strike? I looked at the last article you cited ( L. Paavolainen et al.) and I interpreted their results to favor a mid- to forefoot strike. The HC group's increase in preactivity of the gastroc. in TC phase could indicate a muscle stretch from the forefoot strike (heel not on the ground). The decrease in the gastroc, and VL in the propulsion phase may indicate a more efficient toe-off (ie stretch-reflex from forefoot landing). I agree that a heel-strike is not efficient, but I prefer a midfoot to forefoot strike to maximize the stretch reflex. Is this what you meant by flat foot, or do you feel a flat foot rather than toe strike is more efficient.
thanks, joe co www.gojoeco.com
This seems consistent with "Pose" running technique. Would a Pose running clinic be a worthwhile investment?
Joeco-Yes, I'm equating 'flat foot' landing with mid-foot.
Anon-Most runners could benefit from attending a Pose clinic. I agree with much of what Dr. Romanov says on the subject.
While I agree with the notion of flat foot strike and always used to utilize that technique, I've also dealt with 2 tib stress fractures and what was once near constant pain during heavy periods of training. Only after 6 months of physical therapy with a specific emphasis on building a heel strike running stride have I been able to overcome that shin pain. Was the injury purely related to a flat foot strike? I don't know, but I do know that the pain has vanished since switching to a heel strike -- and my pace hasn't slowed.
I learned to run this way from the Chi Running... although I may have adapted some of the idea therein.
The papers you site were required reading for my last qtr of BioMechanics. Good stuff.
Hi Joe, have you seen Dr. Romanovs shoe recommendations? It seems he is recommending a kind of old fashioned flat sole shoes with less heel proteciton and shock absorbance. Do you agree with him? Do you think the typical normal running shoe prevent us from performing a good technique?
kind regards
Jørn Jantzen
Jørn-I like the athletes I coach to use the least shoe they can. For some this may mean a light weight training shoe. For others it may be a highly supportive shoe. I like to see them use low heeled shoes with little difference between the forefoot and read foot stacks.
Hi - I am experiencing pain in my left big toe, above the toe and above the foot pad in the 1 metarsal joint, when practicing forefoot striking. What can I do to avoid pain when practicing with my Evolution Running DVD techniques?
BudFury--I promote a running style based on a flatfoot or midsole strike, not a forefoot strike. I'm not able to say what your injury may be. But one possibility is stress fracture. I'd suggest seeing your doctor.
i've never had a problem with landing on my heels. but i am having trouble concerning whether to run flat foot or on my toes. whenever i run i always find myself landing on the tips of my toes with my heels never actually touching the ground. is this bad/wrong?
Flatfoot or midsole footstrike places far less stress on the legs and feet than does landing on the forefoot in distance running.
Joe,
So, can you please describe drills that one can use to become a flat foot striker vs. a heel striker? I'm a traditional heel striker, and when I try to consciously strike with the forefoot, it really feels as if I'm pounding harder than before????
dano--The strides workout (20 sec reps with 80 sec walk recoveries) is the best way to improve any run skill. 6-12 of these in a workout done at least once a week will produce results over time. Be cautious of trying to do all runningwith this new skill as you have lost strength in your lower leg and feet. They are likely to become injured if overworked with a new technique. Allow several weeks for a gradual change. Feels like more pounding? I have to believe that you aren't doing it right. Probably locking knee and/or not really flat foot landing. Have someone video your run to check progress. Compare this with the vid of Ryan Bolton on my website described in the blog post. Good luck!
Hi Joe, I used to land on the ball of my feet and 2 years ago I had a personal trainer coach me on running for my 1st half marathon and he taught me to go heel toe and to breath only through my nose. I am now training for my 1st marathon and I love running,but now I feel incredibly disheartened to find out I have put 2 years into an incorrect method. Is there a book or some program I can look into to undo the info I have learned.
AK--There's a video I helped create called Evolution Running. You can find it here... http://www2.trainingbible.com/media.htm. Good luck with the marathon.
why don't you indorse chi running? it promotes mid foot strike. pose is definitely fore foot strike, not a mid foot strike. unless you are running under 1mi, the pose causes alot of injuries.
chi running is the best! especially for triathletes and ultra distance runners.
"Anon"--In 1997 Dr. Romanov described and demonstrated his running methodology to me. He followed up with supporting material to make sure I at least understood what he was saying. No one from Chi has ever done that. All I have ever gotten from Chi is anonymous postings on this blog. You'd be surprised at how little I know about Chi. The world of sport is simply too big to know everything about everything. I know next to nothing about Chi. While I don't agree with Dr. R on everything when it comes to run technique (footstrike being one of these points, as you suggest), it's quite possible I won't agree with you on everything either. (I actually expect we will agree on most everything as I do with Pose since good techniques have a lot in common.) But at least he took the time to make sure I understood his point of view. I assume you know that I have not done anything to promote the Pose method since about 2000 and that I have my own run-technique video on the market -- "Evoloution Running." Feel free to contact me by email if you want to explain your methodology. Otherwise I will remain in the dark about Chi.
BTW, be wary of believing you have the final and only answer on running technique. You may well have what is currently accepted as the best methodology given what we know, but being riveted to one way of doing anything and 100% positive you are right and everyone else is wrong is a sure way to one day be considered passe'. There is and always will be something "new" and "better." There's a saying one of my clients taught me to use when debating a point with someone--"He/she may be right." And you may well be right about Chi as compared with Pose. I'm all ears.
Mermer asked, "I've got your "evolution running" DVD. It's very convincing and well explained.
However, the DVD clearly promotes the forefoot strike over the midfoot and the heel strike. So, I'm confused to see that you are promoting the midfoot strike here."
Joe: Good observation. I helped to create that a couple of years ago. Since then I've changed my mind on how the foot should strike. I believe distance runners should use a mid-foot strike and I teach that to my athletes. I believe this is along the same lines as Chi running.
I lost a couple of postings through my email but managed to recover them. The following continues a thread from yesterday from Anonymous: "BTW i never believe that i have the final answer on "anything".
isn't it a coach's job to be informed and educated? I have only heard of couple of running methods, Pose, Chi and Bobby McGee, myself. not too many to research. one can get the Chi dvd and book at the Libary or www.chirunning.com hope that will enlight you some.
i come from a tennis background, from juniors to pro level. talk about different ways to hit a foward hand or back hand, one thing all good coach's teach is contact the ball in front of you and move forward, other that it's anyone's call on grip or swing or foot stance.
running is simplier, lean forward and foot strike mid foot and cadence. other than that, it's what feels comfortable and faster. if you go faster and effort is easier, that's a good thing. i hope.
karlyn pipes-neilsen has a great freestyle dvd. she teaches wide entry and early pull, or australian style. check it out on goswim.tv for a clip or her website www.aquaticedge.org
i'll preface context, these are "only" suggestions and ideas, choose what works best for you."
Joe: I don't what I did that got you started but I appear to have made it worse by my last posting. I apologize for that. And you are right, I should know more about Chi since I know quite a bit about Nicholas Romanov's and Bobby McGee's ideas. How about this...Tell me where you live (in US, I hope) and I'll fly out to meet you at your home and you can teach me all about it.
Joe,
I have recently started running and have noticed that I am striking on the ball of my foot. I have always been told to strike heel/toe. When I try to run that way I feel slow and clunky. If I don't focus on my stride during the entire run I go right back to running on the front of my foot.
I am concerned and confused because I have always been told that it is "wrong" to use the top of my foot but that is what feels natural to me. I don't want to continue doing it however if it means I am going to hurt myself. Do you have any advice?
Kelly--Not exactly sure what you mean by the top of your foot. But I'd suggest working on a flat/mid-foot strike.
Joe - I have extremely flat feet, creating excessive overpronation. This gives me a lot problems with patellar tendonitis and general knee problems. Would you still recommend a mid-foot strike or would the forefoot strike be better given my mechanics?
Jonathan--I think you'd be better off with a mid-foot strike regardless of foot type as a forefoot strike puts a lot of needless stress on the calf, achilles and plantar fascia.
The link to TrainingBible in the body of your post appears to have become stale. I think the video remains available at http://www2.trainingbible.com/video_GoodRunningTechnique.aspx.
Thanks for catching that and telling me, Thomas. I'll have it fixed.
Post a Comment
<< Home