When preparing for a 10K or track workout, the majority of people are not likely to prioritize running foot placement. Instead, researching quality running headphones, improving sleep patterns, and enhancing diets tend to take up more of our time and attention compared to considering foot placement.
According to top trainers, improving your foot placement is crucial for reducing the likelihood of injury and boosting your speed, along with getting sufficient rest and considering pre-run meals.
WHAT IS FOOT STRIKE?
Whether you’re a novice to running or a seasoned competitor, familiarizing yourself with foot strike can prove advantageous. Thiruchelvam, the lead running coach at Performance Physique, defines foot strike as the point at which the foot touches the ground, rolls through, and propels forward to commence the next stride in a running gait.
There are generally three classifications for foot strikes based on the initial contact with the ground, which are determined by the part of the foot that comes in contact at first.
When running, there are three types of foot strikes. The first is the forefoot strike, which occurs when the ball of the foot makes contact with the ground first. The second is the heel strike or rearfoot strike, where the heel lands first after each stride. The third is the midfoot strike, when the middle of the foot is the first part to touch the ground.
Your strides could be categorized as either neutral, pronated, or supinated, depending on where the weight is concentrated on your feet while you run. Further information about this can be found by referring to our resources on pronation versus supination and the top running shoes for supination.
According to Tom Goom (also known as The Running Physio), the incidence of forefoot, heel, and midfoot strikes may differ based on the duration and pace of your running.
Referring to a study published in the Journal of Sports Sciences in 2011, he highlights that 88.9% of the 936 runners evaluated were identified as heel strikers when they reached the 10km point of a long-distance run. Only 3.4% were recognized as midfoot strikers, while an even lower 1.8% were categorized as forefoot strikers.
Goom notes that it is intriguing that around 6% of participants in the research exhibited an uneven foot strike pattern, with one foot landing differently than the other. He explains that foot strike may alter when a runner becomes fatigued or runs at faster speeds, with some individuals switching to a forefoot strike. However, this is not true for all runners.
HOW DO DIFFERENT FOOT STRIKES AFFECT YOUR RUNNING?
Goom explains that various contextual factors determine the ideal running style for an individual. Factors such as body build, running gait, strengths, and weaknesses are unique to every runner. Hence, running with a forefoot strike may not suit someone with weaker calf muscles or Achilles pain as this style intensifies pressure on these areas.
It is important to note that there is no single foot strike that is suitable for everyone and we should refrain from promoting a particular technique that may not meet the diverse needs of individuals.
Coach Thiruchelvam typically advises using a midfoot strike in order to optimize athletic ability.
While there are conflicting opinions on the matter, it is widely believed that landing on the midfoot offers the greatest benefits due to basic principles of physics. The act of striking with the heel in front of the body creates a braking effect, disrupting the stride and resulting in a reduction of the elastic energy, as well as an extended time of contact with the ground. This explanation was provided by the speaker.
By landing on the midfoot and forefoot, the braking forces are minimized, leading to a landing underneath the hips that propels the body towards the next stride and decreases the impact forces. As a result, the stored elastic energy in our lower limbs can be utilized by the Achilles.
HOW CAN YOU PRACTISE DIFFERENT TYPES OF FOOT STRIKE?
Thiruchelvam suggests that high knee walks, high knee runs, and straight legs are effective initial steps for enhancing running form.
Afterwards, aim to integrate minor elements of these exercises into your relaxed and comfortable runs. Consider landing on the midsection of your foot for a distance of 100 meters, followed by relaxation and repetition. When running, an effective prompt is to concentrate on dropping the foot directly beneath you – this can prevent heel striking.
CAN DIFFERENT SHOE STYLES HELP WITH FOOT STRIKE?
According to Thiruchelvam, running shoes should be seen as a means of influencing rather than providing assistance. The purpose of a minimalist shoe, which has minimal cushioning, is to fortify the foot, shift focus away from the shoe, and promote midfoot or forefoot landing.
Nevertheless, due to our altered movement patterns, it is crucial to properly exercise and condition your foot when using minimalist shoes, as neglecting to do so can significantly heighten the risk of injury caused by either excessive wear and tear or sudden blows.
On the opposite side of the spectrum, Thiruchelvam clarifies that a shoe with padding promotes a landing on the heel since it provides a comfortable motion and the foam in cushioned running shoes can additionally minimize the possibility of harm.
I recommend selecting a lightweight shoe that has cushioning and a maximum 10mm difference between the sole height at the heel and toe. Pair this with your running drills and cues for enhanced running form.
According to Goom, some running shoes may promote a forefoot or rearfoot strike; however, he contends that the reaction varies among individuals. For instance, minimalist shoes may cause a forefoot strike, whereas shoes with a significant heel-to-toe drop may prompt a rearfoot strike.
The crucial thing is to discover what suits you best and steer clear of making drastic modifications to both your running style and shoes. Goom warns against making significant changes to one’s footwear that significantly alter one’s running gait due to the likelihood of injury.
WHY IS RUNNING FOOT STRIKE IMPORTANT?
Using a correct running foot strike is significant for two main reasons: it enhances your running efficiency and lowers the likelihood of injury.
We shall examine each of these.
Proper Running Foot Strike Reduces the Risk Of Injury
It is common knowledge among runners (and evident in our physical sensations) that running involves a lot of impact.
According to research, when running, the body takes in a force that is approximately 2-3 times its own weight per step.
Research suggests that when you run at an 8-minute per mile pace, your body repeats about 1,400 steps per mile due to the repetitive nature of the activity.
It can be inferred that incorrect running mechanics, specifically an improper foot strike pattern, can heighten the probability of getting injured.
Once more, during foot strike, your body experiences the highest impact of running and thus, the correct foot strike and positioning become even more important. Throughout the gait cycle, the level of impact force is highest at the moment of initial contact.
Your foot strike pattern during running is crucial for minimizing the likelihood of injury as it is when your body undergoes the maximum amount of stress. Thus, ensuring that you adopt the correct foot strike technique is imperative.
Proper Running Foot Strike Improves Running Economy
Physically speaking, if you adopt a correct running foot strike technique, whereby you land on your midfoot instead of your heel or rearfoot, you will enhance your running efficiency by preserving your forward movement.
Overstriding is typically linked with heel striking.
Since your leg is fully stretched out in front of your body, your heel makes initial contact with the ground while your body and center of mass remain positioned behind the foot.
The body experiences a decelerating force when braking, resulting in a significant amount of energy being either absorbed or lost into the ground.
On the other hand, when you land on your midfoot, your stride becomes shorter and your body’s center of mass stays directly over your foot instead of being considerably behind it.
By decreasing the torque transmitted through the joints, it aids in retaining your forward momentum and contributes to better running economy.
Decelerating the body by “braking” results in a reduction in forward momentum and a decrease in energy lost to the ground.
TYPES OF RUNNING FOOT STRIKE PATTERNS
Runners demonstrate three main types of foot strikes during running, these include striking with the heel, the midfoot, or the forefoot.
Heel Strike Running Pattern
The part of the foot that initially makes contact with the ground for runners who heel strike is the heel, located at the back of the foot.
The flattened foot bears the weight as the foot rolls inward and shifts forward.
Those who strike their heels while running will notice a distinct wear pattern on the heel section of their running footwear.
Everyday runners typically exhibit a heel strike pattern while running, which has been linked to overstriding.
In a half-marathon/marathon road race, a research was carried out on the running foot strike patterns of 936 recreational distance runners at the 10 km mark. The findings showed that 88.9% of the runners used heel strikes while 3.4% used midfoot strikes, 1.8% used forefoot strikes and 5.9% of the runners had significant asymmetry in their foot strikes.
Although rearfoot striking has been observed to decrease forward velocity and momentum due to a braking force being exerted onto the stride, some studies indicate that recreational runners may benefit from adopting a heel striking technique, ultimately improving their running efficiency.
The perceived irony is believed to be due to the fact that midfoot striking requires greater muscle exertion.
Although landing on the midfoot provides better shock absorption and is a safer option for the body, it demands more engagement from the calves, quads, and muscles in the feet.
According to research literature, approximately 30-75% of runners suffer injuries during a year of training, with data indicating that rearfoot strikers have a particularly high risk of injury.
Midfoot Strike Running Pattern
When runners adopt a midfoot strike running style, their foot typically lands with a centered or square orientation, placing the landing area near the arch’s center.
Distance runners are recommended to use a midfoot striking technique as studies suggest this can help maintain forward momentum and decrease braking forces.
It also places the foot in a proper alignment that maximizes the release of pressure on the mediolateral arch.
Midfoot striking maximizes the arch’s ability to absorb shock by placing the weight and impact directly on it.
As weight is applied to the foot, the arch acts as a spring, compressing to aid in the absorption of impact stress.
By adopting a correct running foot strike and landing on the midfoot, you can effectively utilize the arch’s shock absorption and minimize the transmission of stress to other bones and joints in your legs.
Once there is contact and compression, the arch rebounds, contributing to the foot’s reinforcement for a productive push off.
Forefoot Strike Running Pattern
When utilizing the forefoot strike running technique, the individual lands on the front portion of their feet, directly behind the toes.
Running on the balls of the feet is occasionally referred to as “running on the toes.”
Although forefoot running is suitable for sprinting and running over short distances, long-distance runners may face a higher probability of Achilles tendon injuries since the calves and Achilles tendons are responsible for bearing most of the body weight when the foot hits the ground.
Pronation and Supination
Your running foot strike pattern can not only be determined by the part of your foot that touches the ground first from front to back, but also by the location of the impact from side to side.
To put it differently, is your foot landing on the inner side (pronation) or outer side (supination)?
Pronation occurs when your foot turns inward upon landing, causing most of the weight to be supported by the inner edge of the foot.
Running gait studies indicate that it is normal to have some degree of pronation when your foot strikes the ground, and the optimal amount of pronation is said to be around 15 degrees.
Pronation is the term used for the flattening of your arch to absorb shock upon impact. Overpronation, on the other hand, is when the degree of pronation exceeds 15 degrees.
An elevated danger for injuries is linked with overpronation as it exerts additional strain on the foot and ankle structures.
An outward landing of the foot indicates a supinated foot.
A foot with high arches and stiffness is often linked to supination.
The likelihood of injury is higher when there is too much supination as the impact is not centered enough to utilize the arch’s inherent ability to compress and absorb shock.
The additional force transferred onto the foot and leg has the potential to elevate the chances of getting injured.
