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It's easier to run if you get your foot right.

03-31 BigMediumSmall I want to comment


Many runners and new runners often confuse themselves with the question of how to run easily by landing on their feet.

According to the landing method, running can be divided into forefoot running, hind foot running and middle foot running. Forefoot running is that toe bone is earlier than heel landing, during which triceps muscle of lower leg produces centrifugal contraction, which is conducive to later pedal force. Such localization is common in sprints or 100-meter sprints, and requires higher speed and leg strength of runners. The hind foot runs to the ground earlier than the toe bone, the knee joint transits from straight position to flexion position, and the quadriceps femoris produces centrifugal contraction, so it produces a greater load on the knee joint, which is not conducive to the late pedal force, and the relative running speed is slower. The middle foot runs for both heel and toe bone landing, that is, the sole landing. Compared with the hind foot runs, it reduces the impact on the knee joint, but also reduces the demand for strength of the hind leg muscles. Speed is between hindfoot running and forefoot running.

Medium and long distance running training or competition, usually take the form of forefoot running or midfoot running; in the form of jogging fitness, usually use the way of midfoot running and hind foot running. For those with low lumbar mobility or lumbar joint disease, it is recommended to use heel-landing hind-foot running; for those who are long-distance runners or have no lumbar spine problems, it is suggested to use forefoot running.

Hindfoot running has a greater range of motion of lumbar spine and can reduce the impact of impact to a greater extent, but it has a greater ground reaction force. Improper exertion may cause stress fracture of lower limbs. The contact time between forefoot running and midfoot running is short, and the pressure on knee and ankle joints is small. However, a series of foot diseases such as Achilles tendinitis and metatarsal fracture may occur over time. However, the type of touchdown is affected by speed, distance and the runner's own muscle strength. No matter what way to take, the most important thing is to avoid overweight and excessive stride when landing.

Choose the foot position, but also choose the ground, the two forces are mutually reinforcing. The best way to run a plastic track is to choose asphalt if the conditions are not enough. Cement road is too hard, knee compression is great, it is not recommended to run on it. If the runner is overweight, it's better to choose a plastic track.