When running, do you land on your heels or your toes to reduce injury?

Any exercise will cause some damage to the body, running is no exception, many people think that swimming has no damage to the body, this depends on how you swim, swim more than four times a week, 2 kilometers at a time, you see your shoulder can not stand it, I used to think that swimming has no damage, until my left shoulder swims out of the problem, so any exercise is good, beyond the limit is injury!

Running can damage our knees, and it's a well-known fact that incorrect running can make our knees worse, so how can we minimize the risk of this injury? Of course, it is to master the correct running method, the key method of this running is how you choose the part of the ground, there are three ways to land: one is to land on the ground with the toes (forefoot), the second is to land with the heel, and the third is to land with the whole ball of the foot.

So what is the best way to reduce the damage to your knees?

Many people with poor athletic ability like to use their heels to the ground, and the way of heels is also the normal posture of our own walking, but this way is the most difficult when running, first of all, the heels, then the middle of the foot, and finally the toes, the biggest disadvantage of this way is that the resistance is large, presenting a tumbling type, so it is very laborious, generally running like this, you will feel tired after running for a long time, but tiredness is not the most critical, the most critical point is that the heel first lands on the ground, This force is transmitted directly to our knee joint, so the impact on the knee is very strong.

The running method of the whole ball of the foot is generally suitable for long-distance running, but many people can't adapt to it, and it is also very tiring, and the full ball of the foot on the ground means that the contact area of your foot is the largest, so it takes a lot of effort to lift it, but it can cushion your knees, anyway, I am not used to running like this.

The great god runs on tiptoe! Of course, the toe we say refers to the forefoot, not like ballet, with the toe on the ground one can compress oneself to step forward, the second is because the grip effect is better, and the third is to let this force be relieved through the arch of the foot before it can be transmitted to our knees, so the damage to the knees will be greatly reduced! This is also my own usual running method, but many people can still land on the ground with the forefoot at the beginning due to poor endurance and strength, and they have no strength in the back, so they can only land on the ball of their feet, so if you want to run well, you still have to practice strength.

In the case of insufficient strength, we can try to make our steps smaller, run at a fast frequency, don't learn others to take too big steps, a big step means that your impact force will be greater, and the chance of injury will also increase, this time is the time when you learn the posture is not the time for you to strive for speed and effect, so you don't have to force yourself. This running position is actually a kind of "high heels" running style, as if you are wearing high heels.

The toes hit the ground, so that the force points of the feet are transferred to the toe position, the whole body is leaning forward, and the center of gravity is forward, but the toe landing time is short, and the running speed is fast, otherwise it will be seriously injured like the heel.

Both running styles are used, and professional marathon runners land more on their toes, but it cannot be said that landing on the front foot is necessarily more scientific than the heel, because they are faster and the front foot is more natural. If you're an amateur, the pace is mostly at 5'30''—6'30''This speed is more natural with the heel.

If it's a sprint, it's a toe on the ground, because it will run faster. However, if it is a long-distance run, it is best to land with your heels, so that the damage to the knees is relatively small.

If you want to reduce the damage to your knees when running, you should choose to land on your toes, because the elasticity of the arch of the foot can help cushion the impact of the ground on our knees when the foot hits the ground.

Use the toes, which are the forefeet. The force during running is relieved by the arch of the foot and then transmitted to the knee, reducing the damage to the knee. The grip effect is also relatively good.

Landing on the heel first can reduce the damage to the body, and if the toe hits the ground first, it is easy to break the foot.

Since this is a skill, we need to have a long process of learning internalization. The premise of training this running skill in long-distance running is that we have mastered the correct running skillsAnd the long-distance running training process is just a process that further consolidates, internalizes, and even automates. Now the question of how to train.

Beginners should first have a professional running coach to demonstrate the standard movements, and then guide the students to run first to correct the wrong movements, and combine their own posture and muscle strength to adjust their most comfortable position.

Forefoot landing relieves the effects of the knee and hip joints, and fast sprinting is forefoot landing. However, this landing method has relatively high requirements for calf muscle groups, ankles, arches and other parts, and requires special training. For the average, a hasty attempt and inattention to the method may lead to plantar fasciitis and tibial periostitis.

Many people practice running on tiptoe in the wrong position. Currently, there is a lot of controversy about the running method of the hind ball (heel) landing method, but this does not mean that this method of running is undesirable. It is generally believed that when the technique is not done correctly, just like continuing to jump with the heel, the knee and hip joints will be greatly affected and can easily be injured.

However, if we can properly grasp the technique of transitioning the back ball to the front foot, we can address most of the effects.

Many modern running shoes have a thicker heel than the forefoot. Transitioning the heel to the forefoot has become the most comfortable posture, so landing the heel is still very common among the average runner. The first step of running a long distance with the forefoot is very important.

Based on the standing starting position, shift the weight of the left foot forward. If there is too much pressure on the soles of your feet, you can feel that you want to pop out. Jump out and then land on the entire sole of your right foot, but the center of gravity should be on the ball of your right foot and your heel should be empty.

Repeat the virtual step, remember to take a big step, the step distance is based on comfortable coordination, and repeat this action continuously. Run fast with the forefoot: find a feeling that the ball of the foot has been landing, the heel does not land, and you have to take off quickly as soon as you land.

The shorter the contact time between the foot and the ground, the better, and the faster the speed. Running fast requires a high degree of tacit physical cooperation.

When the balls of your feet jump, you should naturally send your crotch back. Your arms move back and your body remains slightly forward. You use your chest as the front drive and your legs and feet as the motor for the sprint.

There should be an important premise for running with the soles of the feet, usually more attention is paid to elasticity training, increasing the strength of the feet, the center of gravity of running is on the balls of the feet, the heels are slightly off the ground, long-term use of the heels not only hinders blood circulation, but also leads to fractures if the running method is not correct. Use the front foot to jog for exercises, which are also training aids for learning proper runningIt is possible to train running with slow, fast speed changes, strides, jumping with the support of the left foot, landing on the right foot, exaggerated proportions can describe this movement, as if a person is floating on water, this method can increase body coordination as soon as possible to achieve the purpose of running correctly with the foot.

It's okay to look at your usual running habits. If you are running fast, you can use the running method with the soles of your feet on the ground, and if you are just running normally, you can use the running method with your feet on the ground.

When jogging, the body is in a relaxed state, and it is easier to get stressed when you land on your feet.

When jogging, it is best to land on the forefoot on the ground, this method will not affect the running speed, and will not damage the joints, which has certain benefits for the body.

The benefits of running are numerous, but why do some people have knee pain when jogging? Except for the large stride length, what is the difference between touching the ground with the ball of the foot and touching the ground with the heel? When many people start running, it's usually the heel that touches the ground firstAnd some people who have passed professional training often hit the ground first with the soles of their feet.

In fact, the sole of the foot touches the ground first, and the more suitable is the 100-meter running mode, and the harm of this method to the knee joint is lower than that of the heel touching the ground, because the elasticity of the arch of the foot can reduce the impact of everyone's foot touching the ground. However, if you are running with these methods for a long time, the energy of your legs is generally better, otherwise you are very prone to injury.

The heel touching the ground is a widespread involuntary practice for most novices, but the damage to the human body is slightly greater. In addition, there is also a full-foot running style, which is more common in long-distance races or marathons. When jogging, the front foot plate hits the ground represents the whole process of foot musculature, tendon and heel participation in the whole process of buffering the foot tribe, and at the same time, this kind of ground collision method can flexibly use the ductility of the arch of the foot to buffer the impact force when hitting the ground, reducing the simultaneous transmission of this part of the force to the kneecap.

When the front foot board hits the ground and jogs, the human body will have a slight forward extension, which can reasonably and effectively avoid excessive forward extension of the ground foot, and it will be easier for the ground foot to fall under the center of gravity of the human body, which is beneficial to maintain a slight bend of the knee joint of the ground foot, and then alleviate the impact force.

Because the touching foot sits directly in front of the center of gravity of the human body, the knee joint will be straightened, resulting in a similar effect to the "brake pedal", which will increase the impact on the knee joint. In order to achieve the actual effect of this kind of cache, there are certain prerequisites: to maintain the upper body upright and slightly bent when jogging, and at the same time to ensure a small stride, high cadence, that is, to choose the front foot board to touch the ground method must be fast running speed.

This is also the reason why it is more common to touch the ground with the front foot in the 100-meter run. It is not difficult to see which of the soles of the feet and the heels touch the ground first, although there is indeed a difference, but for the average person, the difference is not very big, and the average person only needs to follow the course of jogging, and you can change it if you don't need to.

If it's some kind of jogging, maybe the coach will teach you how to do it, then you have to say something else. After all, everyone has been jogging for so many years, if you are not injured, you can't say that this kind of form is a mistake, if you are too intentional to change your jogging method, the probability of injury will be higher. Therefore, there is no need to worry about the soles of your feet or heels touching the ground first.

Achieve a certain running speed; Improves muscle energy in the lower limbs; The amount of exercise is not suitable for excessive exertion.

The toe hits the ground first, which is more suitable for sprinting, and the damage to the knee is lower than that of the heel, because the elasticity of the arch of the foot can reduce the impact of our foot when it hits the ground. However, if you are running in this way for a long time, the strength of your lower limbs is generally better, otherwise you are prone to injury. The heel landing is a common subconscious practice for many beginners, but the damage to the body is slightly greater.

In addition, there is also a full-foot running style, which is more common in long-distance running or marathons. It can be seen that although there is indeed a difference between the toes and the heels that land first, the difference is not very big for ordinary people.

The way of exerting force is different, the impact on the body is also different, landing on the ground with your toes can be cushioned, you can exercise your calves well, generally speaking, you can land on your toes.

It's best to use the forefoot on the ground when jogging.

The soles of normal people's feet are arched, just like ancient stone arch bridges, which are simple in structure but can withstand tremendous pressure. Since most of the joints of the foot are concentrated in the front part, the forefoot has good elasticity, which can cushion external vibrations and protect the human body during fitness. The foot shape is wide in the front and narrow in the back, and the forefoot is also very important for maintaining body balance.

In addition, landing on the ground with the forefoot has little braking ability, which can increase the amplitude of running, making the movement light and labor-saving.

Therefore, it is best to run with the forefoot on the ground. If you use your heels on the ground, it will not only affect the speed of running, but also easily damage the knee joint, and will also cause large vibrations to the internal organs and brain, which is not good for the body. It is also feasible to roll on the ground with the sole of the foot, but it is not conducive to exerting speed, and it is relatively uneconomical in terms of movement methods.

In addition to landing on the forefoot, the correct posture for running includes: shoulders relaxed, fists clenched lightly and elbows bent, arms rubbing the sides of the body back and forth forcefully, not backwards; The upper body should be naturally straight, do not hunch over the back, and the stride should be slightly larger. For those who have just started to participate in exercise, because the calf muscles are not strong enough, they can run and then walk for a while, and gradually transition from rolling to landing with the sole of their feet.