If everything else remains the same, simply changing from heel running to non heel running will reduce the running economy at medium and low speeds (less than 12.6 km/h), and will not change at high speeds (14.0 km/h).
However, in the actual measurement, there is no significant difference between the ground reaction forces of the two running positions in the front and rear directions, that is, there is no braking effect that wastes energy.
After some runners replaced traditional running shoes with barefoot shoes, they felt they could run more efficiently.
The thick soled running shoes that can hit the ground with their heels can change the running posture.
Thin soled running shoes that help the forefoot land first.
The popularity of this statement began with the global hot sale of Born to Run in 2010.
Vibram manufacturer was sued in 2012 for the promotion of “shoes can effectively strengthen muscles or reduce injuries”, and was awarded a compensation of 3.75 million dollars.
Where did the persuasion to change the landing mode come from? Can the new running posture avoid injuries and improve performance? The running posture of landing on the heel first is intended to reduce pain, strengthen oneself or sole? Many people are interested in changing their posture because they say that “avoiding landing on the heel first can reduce the pain”.
Running posture of landing on the front foot first | The author provides a picture to show whether the running posture determines the speed, or whether the speed affects the running posture.
Some runners are not hurt, but see that the world’s top long-distance runners often use non heel running, so they change their posture in order to run faster.
Therefore, changing the running posture just now will not save effort, but may take effort instead.
In the publicity, they helped to cultivate the running posture of landing first on the front foot, and could “effectively strengthen muscles or reduce injuries”.
There are studies comparing the injuries of two kinds of landing style runners.
Every year, 79% of runners have leg and foot injuries.
A legendary figure in the book abandoned the traditional running shoes and changed from the heel to the “barefoot running” position where the front foot lands first, thus saying goodbye to the pain.
If people who are used to running with heels change to running without heels, knee pain may be alleviated, and ankles may also get more exercise.
After the change from heel running to non heel running, the stride length of runners did not change significantly, and the ground impact force and knee joint pressure on the body decreased.
As for whether there will be a reversal after adaptation, there is no research conclusion at present.
The above 8 people felt calf pain when running with non heel, and 2 of them had ankle pain one month later.
Fig.
Therefore, people who are used to heel running change to non heel running in order to improve their running performance, which may not be effective or slow down in a short time, and may delay training due to new fatigue and injury.
The effect of long-term adaptation is still unclear.
The most common parts are the calves, feet and knees.
1 The pressure of the foot and ankle increases.
Can you say goodbye to the pain? Most runners have had big or small pain.
Before choosing, first look at how the current scientific research evaluates the impact of running posture on injury and performance (only discuss long-distance running, but sprint posture is completely different).
However, this is not enough to prove that the landing posture is the cause of the injury.
Although the pressure of the knee joint decreases, non heel running increases the pressure of the foot, Achilles tendon and some calf muscles.
As for the non heel running posture of top runners, it may be the result of fast running speed and good use of this running posture to absorb impact, rather than the reason for fast running..
At that time, the famous Italian manufacturer Vibram sold a lot of barefoot five toed running shoes.
But this is not only a local change, but also a lighter running shoes and other changes in running posture can improve the running economy.
Whether it is better to land on the ground with the front sole first to train yourself into steel, or to keep the heel first and use the sole to protect your legs and feet? Different manufacturers have their own publicity directions.
These shoes provide protection for runners who land first on their heels, so many people have kept their habitual running posture.
It is found that compared with heel first landing (heel running), people who hit the ground first with full or forefoot (non heel running) have fewer injuries.
In one study, chronic knee pain in people who are used to running with heels was reduced after they switched to running without heels.
On the contrary, when changing from non heel running to heel running, no matter low, medium or high speed, the degree of exertion has not changed significantly.
Some running coaches also believe that the heel landing first will produce a backward force, which has a braking effect, while non heel running can make full use of the elasticity of tendons and fascia, and run with less effort (high economy).
Therefore, it can only be inferred from existing research that it may be beneficial for people with knee pain to avoid heel running.
This story has made many followers change their running posture of landing on the ground with their heels first, and change into thin soled running shoes less than 4mm thick, so as to exercise their ability to withstand impact.
In addition, many people help change their running posture by wearing thin soled shoes, which will increase the possibility of bone marrow edema, pain and injury in the feet.
While listening to the music, a coach or a running friend came along and looked up and down and said, “You can’t run with your heels on the ground first! It hurts your knees, and you’re still running slowly.
It is also necessary to observe whether changing from heel running to non heel running can reduce the injury.
But only eight people participated in this study, and runners changed other running techniques besides the way they landed.
After getting used to a certain running method, the oxygen consumption, which represents the economy of running, is not affected by the local style.
However, some people’s ankles can not bear the new pressure, but added pain.
In recent years, nearly 4cm thick heels have even appeared.
At the same time, there is another pain prevention strategy in the running shoes market: using extremely thick soles to improve shock absorption.
You should…” Most people wear shoes to run long distances with their heels on the ground first.
From sole cushioning to relying on the ankle, the change of landing mode will affect the whole lower limb from bottom to top.