No matter what kind of runner you are, you should […]
Publish date 25.08.2022
You can read it in 7 minut 48 views
If you’re not a professional runner, you must run at some point in your life anyway – for the bus or you were late for some important meeting. Many people don’t pay attention to how they run. You may notice that the vast majority of runners land on their heels during training. This way of running is simpler, it also seemingly makes one run faster. But is it really a healthier and more effective way of running?
Are you curious about this? What is better – running from the midfoot or from the heel? In this article, we will compare the technique of running from the midfoot with the technique of running from the heel.
We walk by taking steps from the heel, the same way we run. Running “from the heel” is much simpler than midfoot running. It requires less effort from you and doesn’t engage the calf as much. You also have to take into account that from constant sitting and humping, the muscles are severely weakened: some are inappropriately contracted, while others are overstretched.
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All this sooner or later leads to the development of various pains. This pain occurs even faster when such a person starts running. She is then doomed in advance to run the wrong way because her body is not prepared for the right technique.
Heel running allows you to comfortably lengthen your stride. All you have to do is extend your leg forward. You may think you are running faster and more efficiently. Unfortunately, this very often leads to injury, especially when you land on an upright leg. In turn, this is what happens if you land well in front of your center of gravity.
The heel is hard. There is nothing in it that can absorb and dissipate the energy given off from the ground. The heel is not designed to cushion the forces acting on you while running.
Runners run from the heel, and since it does not cushion the impact, there is a demand for shoes with appropriate cushioning. What is more, the manufacturers are creating more and more technologically advanced running shoes. The special shoes create force movement from the heel – because of the large amount of cushioning and heel-to-toe drop). This, in turn, often leads to injuries, because runners don’t feel they are running in a bad way, and their bad habits and posture get even worse. Everything creates a vicious circle.
The heel is separated from the tibia and then the knee by only two bones: the calcaneus and ankle bone (talus).
Looking in terms of anatomy and biomechanics, when it comes to running from the heel, this type of landing is not natural. Your heel was not designed for this. What’s more, research shows that heel running contributes to a decrease in the efficiency of running.
It should be noted that this way of running is not natural. From a young age, everyone moves from the heel, and it is difficult to get the body used to making other movements.
However, it is important to remember that the human foot was created for running and cushioning.
The foot – not the heel. It consists of 26 bones and 33 joints, a distinct arch is visible in it. When midfoot running, all these elements work together with the toes and calf. It’s a machine made for cushioning. However, the foot must be properly strengthened.
Everything you just read makes this type of running (from the midfoot), healthier, more profitable, and more effective. Therefore, it is worth learning this running technique.
If you really want to run from the midfoot, then you should start with proper exercise to prepare your body for a different type of running and different efforts. You need to keep in mind that if you start running from the midfoot, you may see a drop in pace at the very beginning. This is related to the change in running technique.
You are still wondering what technique is better. Running from the midfoot or from the heel? It is necessary to state at the very beginning of this point that it is worth learning to run from the midfoot. This will bring many benefits. Of course, the process is not immediate, and you have to work at it, but it is definitely worth it.
You should also keep in mind that you should not start learning to run from the midfoot if you are overweight or have not strengthened your muscles.
If your muscles continue to be weak, or you are slightly overweight, start by running from the heel but remember to:
Now it’s all about the two running techniques. Which do you choose for yourself? Running from the midfoot or from the heel? We have presented you with all the pros and cons. Remember, if you want to run from the midfoot then first strengthen your muscles to make this running technique enjoyable and beneficial to you.
It is important to remember to be precise on time when it comes to this type of technique. What is more, it is important to be prepared to lose some weight and to strengthen your ability to move from left to right.
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