Whether you're new to running or have been running for years, you want to do all you can to prevent foot pain, pulled muscles, shin splints, and runner's knee. Although running may seem like an innate skill we're born with, fine-tuning your technique is essential for avoiding injuries.

Experts may tell you that preventing pain and discomfort is as easy as running "correctly." There's a huge debate about where to land on your foot — the heel (called heel striking), the ball of your foot (also called the midfoot), or the toes (also called forefoot). There are pros and cons to each so to see how they compare, read more.


Foot-strike Pros Cons
Heel
  • Stretches the calf muscles.
  • Feels natural for many people.
  • Could result in a knee injury, shin splints, or a pulled calf muscle, hamstring, or Achilles tendon.
  • Results in slower-paced running since your heel acts as a brake every time it lands.
Midfoot
  • Good shock absorption.
  • Less stress on calf muscle and Achilles tendon.
  • Doesn't come naturally for people.
Toe
  • Results in bouncing up and down more, which uses up energy.
  • Keeps calf muscles contracted, which may cause shin splints.
  • Can lead to plantar fasciitis.

As you can see, there are benefits and disadvantages to all three techniques. If you're noticing pain or discomfort while running, then you may want to pay attention to what part of your foot you land on. The Pose Method and ChiRunning recommend landing on the ball of the foot because it's the most efficient and leads to less injury. With that said, if you're going to make any changes to your running technique, do so gradually to avoid getting hurt.

Source

Love This Email Print Facebook Stumble It!