New research from La Trobe University suggests there is no evidence that changing a runner's strike pattern will help prevent injuries or give them a speed boost.
Depends on the type of runner - sprinters (100m-400m) hit the ground on their toes for speed while long distance runners generally have a mid-foot strike to avoid injury.
When running, it's important to land on the middle or ball of your foot, rather than your heel. This is known as a "forefoot" or "midfoot" strike. This type of foot strike allows for a more efficient transfer of energy through the foot, and can reduce the risk of injury compared to landing on your heel.
Think "Heel to Toe"
Comfortable and efficient walking begins with a good foot strike, which allows your ankle to move through its complete range of motion. Here's how to do it properly. 1. Step forward landing squarely on the heel of your foot.
For one, it's the most natural way of running, and many experienced runners feel that it allows them to keep their momentum going with less impact on their legs and body. Heel striking also helps to absorb shock more efficiently, reducing the risk of injury from repetitive impacts.
So Heel or toe? If you are a forefoot runner and it is working, stay a forefoot striker. Rearfoot runners without injuries, should keep heel striking. If you are going to switch, take time to adapt your technique.
Some researchers, running instructors, and coaches have suggested that the “optimal” footstrike pattern to improve performance and reduce running injuries is to land using a mid- or forefoot strike.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.
Toe running is when the ball of your foot contacts the ground first, and your heel follows after. “It's mostly used by sprinters,” explains Hair. “They don't want any deceleration through their heels, so they naturally will move forward into their forefoot running – which is more propulsive.”
There's not one perfect foot strike for everyone. A lot of people swear by a midfoot landing to be the best and the most efficient foot strike. And that's true for many runners. However, there are plenty of injury-free people who run on their heels, and they're very satisfied with their running performance!
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles.
What's a Good Cadence For a Beginner Runner? Ninety to 130 steps per minute (SPM) is a range to aim for as a beginner runner. With time and practice, your running cadence will naturally improve. While your cadence rate is important to your performance, don't make it your only focus.
A new nail should eventually grow in one way or another. In the meantime, Dr. Mendeszoon says it's perfectly safe to continue running as long as it's not causing you major pain (although it could lead to chronic runner's toe).
Depending on which study you read somewhere between 65-85% of elite runners heel strike during a marathon.
The reality is almost everyone sprints on their forefoot. It is biomechanically faster, though requiring greater calf and leg strength to maintain. It is also true that when we run barefoot, almost everyone again runs on their toes or forefoot.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
At the end of the day your body is ready for the effort and the window from 5 to 7 pm is often conducive to good performance. If your training plan calls for a long run, getting out during the early evening can be your best bet.
If you want to improve or maintain your cardiovascular fitness, then running on a treadmill is fine. However, if you're training for a race or want to see greater benefits in terms of muscle tone, then running outside is the better fit for you.
But overall, there is no scientific evidence to suggest heel striking results in a slower pace. That said, most marathon and distance runners tend to heel strike, while most sprinters strike with the forefoot.
Heel striking uses less ankle motion and puts more stress on your skeletal system, especially your knees and hips than a midfoot strike. Mid foot striking occurs when your midfoot (or ball of your foot) hits the ground first followed lightly by the rest of your foot while running.
This method advocates that 80% of your training should be easy and the remaining 20% should be hard. The exact split of easy to hard runs depends on several factors, including the number of runs you do each week, your personal fitness level and any training you do outside of running.
Rule #1: Set Reasonable and Achievable goals.
This is the first rule because it is probably the most important. Without this rule, you set yourself up for failure from the get-go. It all starts with knowing your “why.” Once you know your “why” it's easier to make adjustments when things don't go the way you intended.