When running, is it better to land on the forefoot or heel? Before answering this question, let’s first understand a phenomenon: most of the world’s top long-distance runners don’t land on their heels, while in regular marathons, many runners land on their heels.

In this case, it is easy to induce sports injury.

Among them, running is a good choice.

Even studies have shown that runners who have the habit of traction and warm-up will increase the incidence of related sports injuries.

Expert: Li Dongya, attending physician of orthopedics department of Affiliated Hospital of Xuzhou Medical University.

However, there is no authoritative research that shows that landing on the forefoot can avoid sports injury better than landing on the heel.

At present, some domestic manufacturers can provide personalized plantar pressure test, and then recommend suitable running shoes or insoles.

If you’re ready to change a new technique, be sure to do it step by step.

Some people will suddenly run and increase the intensity after buying new sports equipment or having free time.

A large stretch of muscles and fascia before running is not good.

Don’t suddenly increase the amount of exercise.

Therefore, it is very necessary to choose a suitable pair of running shoes.

Choose a running technique that suits you.

However, friends who are used to landing on the heel may reduce knee pain after changing to non heel landing (front sole or full sole landing).

In addition, you can choose running shoes that meet your own conditions according to your own conditions (such as beginners or professional runners, within 10km, half distance, full marathon, etc.), rather than just pursuing brand and price.

running sling bag

How to develop correct running habits? If you want to develop good running habits, you need to pay attention to the following aspects: 1.

Regular running, for example, can run twice a week for more than 3 weeks, and the interval between each run is relatively stable.

3.

We should remind you that no matter how expensive professional running shoes are, they need time to run in with each other to a certain extent.

Does that make sense? Is it heel first or forefoot first? Do you have to warm up before running? Make it clear today.

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4.

Don’t buy a new pair of running shoes and go to the marathon the next day.

Therefore, friends who love running don’t have to worry about which running posture to use, but should decide whether to adjust it according to their own characteristics.

But in fact, stretching and other warm-up before running are still controversial about whether to prevent sports injuries.

2.

Suggestion: warm up can be done, but it must be moderate.

Is it necessary to warm up before running? Many people believe that before running, we must fully warm up, stretch, jog and so on.

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If there are conditions, you can try.

Need to choose a pair of “good” shoes? Running shoes can affect the landing mode of running.

For beginners, the method to improve running performance should first choose small stride and multi step frequency, and strive for about 180 times per minute, so as to maintain an ideal force line and prevent sports injury.

At the same time, I remind you to change your running habits step by step, otherwise there may be new problems of foot and ankle injuries.

When it comes to running, I believe many people have heard this saying: when running, the heel touches the ground, which is not good for the knee joint, but also affects the running performance.

Reviewed by: Zhang Zhihai, chief physician of orthopedics department of Aviation General Hospital of China Medical University As the weather gets warmer and warmer, more and more people begin to exercise outdoors.

Different foot types and arches also correspond to different kinds of running shoes.

Therefore, friends with knee pain problems can try to change their running habits.

So how to choose? First of all, you should know whether you have high arched feet and flat feet.

Moreover, studies have shown that more than half of runners will have sports injuries to their lower legs, knees and ankles every year.

Warm up or stretch: warm up before running and stretch after running can be reasonably arranged according to your own situation.

And friends who are used to landing on their heels without discomfort, is it necessary to adjust? In the actual research comparing the two running techniques, the landing of the front sole is more efficient, but this running technique may increase the risk of foot and ankle injuries.