Heels Vs. Forefeet: Which Is Better?

If you're like most runners, you are very concerned with your form. If you're a sprinter, marathoner, or somewhere in between, you are probably always looking for ways to get that extra edge so you can finish a little faster. Where you strike your foot when running has a lot to do with your speed and natural running form.
The running stride has two parts: the support phase is the part of the cycle in which one foot is planted on the ground, and the recovery phase is when both feet are off the ground, with the trail leg moving forward in anticipation of the next movement. The foot is actually only on the ground for a quarter of a second, and the total time between one footstrike and the next is 0.7 seconds, for a stride rate of 180 per second.

Many distance runners will tell you that landing on the forefoot is the only way to run. But exercise physiologist Ross Tucker points out on his website Sports Science that what works for one runner will probably not work for another runner. There is no scientific difference that proves landing on the forefoot is "better" for distance runners. Tucker cites a study of elite Japanese runners where 75% landed on their heels, 24% on their midfoot, and only 1% on their forefoot. The forefoot ideal may just be a myth.
Running coach and author Rick Morris, writer for the website Running Planet, says that heel-striking is tantamount to braking the body and is a sign of overstriding. Morris believes the best place to strike on the foot is midfoot and when the landing leg is directly under the runner's center of mass.
In all reality, overthinking where you land on your foot is less important than training hard, sticking to your natural form (what does your body do naturally?),  and perhaps watching a video gait analysis to determine where your foot lands. Dr. Tucker states that the small percentage of elite runners who strike midfoot may be a function of their running speed. They don't run fast because they land father forward, they land farther forward because they run fast. Tinkering with your running style may only cause sore limbs and aggravation on your part.
If you are an athlete and are experiencing foot pain, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Newington
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter. 

Related articles

• Revising Your Running Form
• Barefoot Running: Not For Everyone
• Barefoot Running and Heel Pain
• Best Running Sneakers For Men
• Running: Where Do You Hurt?

Revising Your Running Form

Lean Forward. Aim for a slight forward tilt- about two or three degrees. You don't want to lean too far forward or too far back. Too far forward and you shove your full body weight into the ground with each stride. Too far back, and you jam your heels. To promote a properly tilted and aligned neck and torso, allow your eyes to guide you. Instead of looking down at the ground, let your gaze settle on the horizon. Keep your chin tucked in instead of letting it jut out.

Take a Hand. The typical runner never thinks about his hands, but in fact they're crucial. Your arms should swing back and forward, not across your body. With each stride, bring your hand to the vertical midpoint of your torso, but don't let your hand cross that midline. If it does, your body will rock from side to side. To release tension in your hands and arms, run with your hands forming a loose fist: imagine that each hand is carrying a pretzel that you don't want to break.
Be on the Ball. If you land on your heel, you're almost certainly overstriding. You're pounding your leg into the ground with each stride and increasing your risk of injury. When you land on the balls of your feet, you flow with your forward energy. A recent study of Harvard runners supports this theory: it found that forefoot strikers have fewer injuries than heel strikers. Flick back your heel quickly after contact: visualize pawing the ground with the balls of your feet.
Use Your Arms. The fourth key to a successful stride is arm carrying. Your shoulders need to be relaxed and sloping down and your elbows should be slightly bent. If you tighten your shoulders and let them point up instead, your arms start to flail and you lose that circular, forward-flowing drive. As fatigue sets in, your shoulders tend to lift and tighten. When this happens, briefly drop your hands and shake out your arms to relax your muscles.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Podiatrist in CT
Podiatrist in Newington, Kensington, and Middletown, CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter. 

Related articles

• Barefoot Running and Heel Pain

  ---

• Running: Where Do You Hurt?

  ---

• Summer's Best Running Shoes

  ---