Efficient Running Mechanics

Running with the appropriate foot strike is not a universal approach, and it’s not an innate ability. Is riding a bicycle or swimming a natural talent?

Why should running be done properly if it doesn’t matter?

Running is more than just the action of putting one foot in front of the other. Nutrition, training, and your choice of running foot strike all contribute significantly.

Running Foot Strike: Most Common Types Of Running Styles

There are generally three categories into which the manner in which your foot lands when running falls.

Let’s establish a clear understanding before delving into their definition.

Neither is superior or inferior to the other.

The ideal foot strike for running cannot be universally applied as each type of terrain, incline and segment of a race requires a unique approach. However, all foot strikes have their own strengths.

Our primary focus here is to comprehend the right timing and method of incorporating them to discover the most “neutral” foot strike for long distance runs. The correct foot strike is a vital element of a good running technique.

Heel Strike Running: Most Common Style

Heel strike running technique (also referred to as heel-to-toe running) involves the heel contacting the ground first before the rest of the foot settles down. This is a popular method of running.

Heel-strike running, what is it exactly? That’s a valid inquiry.

Here’s why this foot strike is so commonly observed.

If you spend most of your day seated, you’ve probably developed chronically tight hips.
Due to this, your stride reaches out much further in front of you than it needs to. This is also known as overstriding.
You drive your running with your legs and feet, not your hips and glutes.
The heel style strike is your best attempt at catching and continuing that stride from one leg to the next.

Although we don’t promote relying solely on a heel style strike due to inadequate running form (especially during lengthy runs), we still believe that it can serve as a useful means of braking on a steep decline or sharp bend.

Employing this technique in such situations may decrease the likelihood of getting hurt while going downhill. However, it is important to maintain a safe and sensible stride length while making your way down.

Running with a heel strike doesn’t solely mean running on your heels as the rest of your foot is also in use, despite the heels making the initial contact.

In case you realize that the reason behind your tendency to heel strike is muscle imbalances and weaknesses instead of a deliberate choice, we will demonstrate how to eliminate this behavior later on in this article.

Forefoot Strike: Forefoot Running at Speed

On the other end of the spectrum, you will come across this form of foot strike where the toe hits the ground first while running.

What characterizes the forefoot style foot strike:

When running, your body weight is primarily centered on the front of your feet, on the balls and toes.

When running, try landing on your toes instead of your heels as it is possible that your heels are not touching the ground.

Your upper torso could be slightly inclined towards the front from the hip area.

While staying in the forefoot position for a prolonged period of time could result in stiffness and muscular spasms in the Achilles and calves, this type of foot strike is effective for accelerating your pace and propelling yourself towards the end of a race or ascending a steep incline. Regard it as your acceleration pedal and harness it to bring your aspirations of a swift finish to life.

Mid-foot Strike Running: Another Form of Forefoot Running

A mid-foot strike while running is a perfect balance between not over-striding and not using a forefoot strike.

Describing how your foot should land when running, the neutral foot strike is the most appropriate term to use as it does not lean towards any particular side.

It’s important to keep in mind that each person is unique, and certain individuals may feel more at ease with varying running techniques.

When you walk, your foot lands on the ground concurrently, and your body weight is equally distributed over your hips, knees, and ankles.

It is recommended that while you should certainly make use of your newly acquired “brake” and “gas” pedals, you should also adopt a mid-foot style strike for the majority of your longer runs. This is of particular importance for runners aiming to avoid injuries, and in fact, this footstrike technique should be incorporated into any jog, regardless of the runner’s level of experience.

The angle between your thighs during toe off is known as the stride angle and in order to achieve efficient form, it should be as wide as possible. In fact, most elite runners have a stride angle that measures to be 80 degrees or wider. Nevertheless, for amateur runners, a stride angle ranging between 60 to 65 degrees is deemed acceptable. Augmenting the stride angle can be achieved by implementing two crucial alterations.

Rear leg extension. Rear leg extension requires adequate flexibility in the hip flexors so you can extend the knee and achieve a long push off.
Higher knee drive in the front leg. Good forward knee drive patterns require sufficient strength throughout the hips to drive the knees higher and in a linear path. This will also set the leg and foot up for an ideal foot strike position.

Incorporating basic running exercises, such as uphill sprints, high knee lifts, butt-kicks, and high skipping, can enhance the angle of your stride.

Efficient running mechanics require careful attention to arm carriage as upper body actions can impact those of the lower body. The positive note is that adjusting arm carriage is a simple modification to make. Here are three key factors to consider:

Movement of the arms and hands should come from the shoulder.
The elbows should be flexed between 90 and 110 degrees which means the hand will brush past your waistband or hip with each swing.
Ideally the hands are relaxed as they drive toward the hip on the back swing then propel up toward the shoulder or chin on the forward swing.

As your speed increases, so does the height your hands reach. Nevertheless, it’s crucial to maintain consistent shoulder movement and direction of arm trajectory, irrespective of the height. The key is to avoid crossing the midline of your body, which can cause unintended twisting movements and potential injuries, thus reducing your running efficiency.

The topic of foot strike positioning and habits has been widely discussed in the running community. Although many coaches advocate for mid-foot placement, this is not always necessary. As long as an athlete has a good shank angle upon contact, they can safely and efficiently strike the ground at either the heel or mid-foot. An ideal shank angle is when the lower leg is perpendicular to the running surface on impact. This allows the foot to be moving rearward and slightly ahead of the body’s center of mass. Additionally, the knee will be slightly flexed to absorb impact forces. However, some runners who strike with their heel have been criticized due to a tendency to keep their knees rigid upon contact.

Step width is a crucial factor in foot strike as it is important not to cross the midline of your body during this process. In case of feet crossover, there might be a possibility of arms crossover since upper and lower body counterbalance each other. The advantage of counterbalancing is that enhancing linear arm carriage – one of the simplest tasks to tackle – usually enhances the narrow step position.

When analyzing foot strike, it’s important to consider pronation and supination. These terms describe the outward and inward movements of the foot throughout the support phase, foot strike, and toe off. Pronation and supination can be effective as long as they remain within a reasonable range. Typically, a runner hits the ground on the outside of their foot (in supination) during initial contact. As the foot rolls inward (pronation), it can better manage impact forces and prime the foot for propulsion during toe off. Balanced pronation facilitates equal push off from the front of the foot. Runners that experience excessive pronation or supination may find relief by wearing customized shoes or orthotics that help regulate these movement patterns.