Where did the persuasion to change the landing mode come from, and can the new running posture avoid pain and improve performance? The running posture of heel first landing on the ground.
The lighter running shoes and other changes in running posture can improve the running economy.
Can you say goodbye to the pain? Most runners have had severe or minor injuries.
After the knee joint stress was reduced from heel running to non-heel running, the stride length of the runners did not change significantly, and the ground impact force and knee joint pressure on the body were reduced.
In the propaganda, they helped to cultivate the running posture of landing first on the front foot, and could “effectively strengthen muscles or reduce injuries”.
It is also necessary to observe whether the change from heel running to non-heel running can reduce the injury.
The popularity of this statement began with the global sales of “Born to Run” in 2010.
From using sole cushioning to relying on ankle, the change of landing mode will affect the whole lower limb from bottom to top.
The thick soled running shoes that can land on the ground first with heels can change the running posture.
Vibram manufacturer was sued in 2012 for the promotion of “shoes can effectively strengthen muscles or reduce injuries”, and was awarded a compensation of USD 3.75 million.
During that time, the famous Italian manufacturer Vibram’s barefoot five-toe running shoes sold well.
However, in the actual measurement, there is no obvious difference between the ground reaction forces of the two running postures in the front and rear directions, that is, there is no brake action that wastes energy.
Every year, 79% of runners have leg and foot injuries.
In the book, a legendary figure abandoned the traditional running shoes and changed from the heel to the “barefoot running” position with the front foot landing first, and said goodbye to the pain.
Some running coaches also believe that heel landing first will produce backward force and have braking effect, while non-heel running can make full use of the elasticity of tendons and fascia, which will save more effort (high economy).
Before choosing, first look at how current scientific research evaluates the impact of running posture on injury and performance (only long-distance running, sprint posture is completely different).
Some runners have no pain, only to see that the world’s top long-distance runners often use non-heel running, so they change their posture in order to run faster.
In one study, the pain in the knee and the front of the lower leg of chronic knee pain patients who are accustomed to heel running was reduced after they were converted to non-heel running.
At the same time, there is another strategy to prevent injuries in the running shoe market: use extremely thick soles to improve shock absorption.
This story makes many followers change their running posture of heel landing first, and replace them with thin soles running shoes less than 4mm thick, so as to exercise their ability to resist impact.
While listening to music for jogging, a coach or running friend came up and down, looked up and said, “You can’t hit the ground with your heel first! If you hurt your knee, you can still run slowly.
These shoes provide protection for runners who hit the ground with their heels first, and many people keep their accustomed running posture.
People who are used to heel running change to non-heel running, knee pain may be reduced, and ankle will also get more exercise.
The author provides the figure for the running posture to determine the speed, or the speed affects the running posture.
However, this is not enough to prove that the landing position is the cause of the injury.
The above 8 people felt leg pain when running with non-heel, and 2 of them had ankle pain after one month.
You should…” Most people wear shoes for long distance jogging, they hit the ground with their heel first.
The most common parts are the lower leg, foot and knee.
If you want to experience something, please run a marathon.
As for whether there will be reversal after adaptation, there is no research conclusion at present.
After some runners changed their traditional running shoes into barefoot shoes, they felt that they could run more effortlessly.
These two words have always been the motto of the Anshan Yuedong Alliance running group and the driving force of Yuedong runners.
If everything else remains the same, simply changing from heel running to non-heel running will reduce the running economy at low and medium speed (less than 12.6 km/h), while there will be no change at high speed (14.0 km/h).
However, only 8 people participated in this study, and besides the way of landing, runners also changed other running techniques.
Therefore, it can only be inferred from the existing research that people with knee pain may benefit from avoiding heel running.
In recent years, nearly 4 cm thick heels have even appeared.
In addition, many people help change their running posture by wearing thin soles, which will increase the possibility of bone marrow edema, pain and injury in the foot.
The author provides a plan to reduce pain, strengthen yourself or sole? Many people are interested in changing their posture because they say that “avoiding heel landing first can reduce the pain”.
Therefore, when you just change your running posture, it will not be more labor-saving, but may be laborious.
The running posture of landing on the front foot first.
A study has compared the injuries of the two kinds of landing runners, and found that compared with the heel first landing (heel running), the people with full or front foot first landing (non heel running) have fewer injuries.
However, some people’s ankles can not bear the new pressure, but add to the pain.
But this is not only a local change.
Not for the interpretation of applause, not for the deliberate conquest, only the hard work and sweat turned into the pursuit of the pace, the firm faith in the heart, the steady pace at the foot, you tell a constant truth with your actions, there is no longer way than the foot, there is no higher bridge than people.
After getting used to a certain running method, the oxygen consumption representing the economy of running is not affected by the local style.
1 Although the pressure of the knee joint decreases, the pressure of the foot, Achilles tendon and part of the calf muscles is increased by non-heel running.
Vibram is a thin sole running shoe that is good for the front foot to land first.
On the contrary, when changing from non-heel running to heel running, no matter low, medium or high speed, there is no obvious change in the degree of effort.
Is it better to land on the front foot first and train yourself into steel, or to keep the heel on the ground first and use the sole to protect the legs and feet? Different manufacturers have their own propaganda directions.
If you want to get something, please run 100 meters.
Fig.
Therefore, people who are used to heel running may change to non-heel running in order to improve their running performance, which is likely to be ineffective or slow in a short time, and may delay training due to new fatigue and pain.
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