Running is a healthy exercise, is running with the forefoot first or the back foot first?

You can either land on the ball of your forefoot or the ball of your back foot, depending on which type of running you choose. For example, some runners who tend to be speedy will choose the forefoot landing method, while if they are sprinters, they will choose the forefoot landing method more than more. The main reason is that landing on the forefoot reduces the time it takes for the foot to be in contact with the ground, which increases speed.

At the same time, it can make the body lean forward and the center of gravity forward, which reduces the force on the arch of the foot to a certain extent and reduces the damage to the foot.

Running is the first to land on the back foot, with the two feet moving forward for the patient, the forward foot, the back foot touching the ground first, then the whole foot falls to the ground, the back foot is raised first, and the forward is alternate.

The forefoot should land on the ground first, and only after the forefoot hits the ground can it provide a lot of power, and it can also stabilize the center of gravity.

It's better for beginners to land on the balls of their feet.

There are three main ways to run and landThat is, heel landing, forefoot landing and full foot landing, all three types of landing are available to runners.

If you are a mature runner with a certain amount of running experience, and your strength is strong enough, as long as you don't get hurt, you can use any way you land, just get used to it.

However, for beginners, the choice of running at the beginning must be to choose the right way to land, otherwise there will be endless troubles.

It is recommended that you run with the balls of your feet on the ground.

Why? Because the other two ways of landing have drawbacks.

When your heels hit the ground, it will create a braking effect, slow down your pace when running, make you run very uneconomically, get tired easily, and eventually make you lose the fun of running.

In addition, the heel landing will cause the impact from the ground to act on your heel first. In this way, your Achilles tendon and ankle are easily injured.

The heel floor is also easy to straighten the upper and lower legs. The force of the impact is transmitted directly from the foot to the knee, multiplying the pressure on the knee. Soon after running, you will also have problems with your knees.

If you suffer from Achilles tendonitis, fasciitis, running knee and other problems because of the heel on the ground, it will be difficult to recover.

If you run with the ball of your forefoot on the ground, the impact will be transmitted directly from the ball of your forefoot to the calf bone. If your calf muscles are not strong enough to effectively protect your calf bones, it will have to put a lot of pressure on it. Over time, calf tibial syndrome will come to you for trouble.

In addition, landing on the forefoot can also cause tension in the ankle, heel, and ligament areas, which can easily lead to injuries in these areas.

These two ways of landing on the ground are basically used by the great gods, and if you are a beginner, it is best not to take this risk.

Landing on the ground with the whole palm does not mean that the whole ball of the foot is slapping to the ground. Instead, touch the ground with the outside of your foot near your heel, then quickly move to the ball of your foot, and then roll forward quickly off the ground.

The whole action is done in one go, in milliseconds.

This landing effectively disperses most of the impact and protects our leg muscles and joints to the greatest extent.

And because it's easier to control the landing point directly below the body, it's very beneficial for beginners to establish the correct running form.

It should be the toes that hit the ground first, so that the impact on the body is minimal. If it is the sole of the foot or the heel, there will be an impact, which is not good for the body.

Personally, I think that running should be the heel landing first, which can only reduce the force on the soles of the feet and not be too tired.

I think you should run with the balls of your feet on the ground first, because it's very effortless to do so.

It depends on the form of the run. If you are a sprinter, it is suitable to land on your toes first, because the toes hit first and have the arch of the foot as a cushion, which can reduce the impact of the foot landing and reduce the damage to the knee.

If it's a long-distance run or marathon, it's good to land on the ball of your foot to prepare for the next step, reduce your physical exertion, and keep going longer. Beginner runners generally land on their heels first.

Running must be heel first, because this is the most basic condition for running, so when running, you must use your heel to land first, so that you can run your best time.

The correct way is to land on the ball of the foot first, not on the heel, the ball of the foot is elastic, and the ball of the foot touches the ground. The resilience is great. It has a shock-absorbing effect, and if the heel hits the ground, it is easy to trauma the Achilles tendon. After a long time, it is easy to get Achilles tendonitis.

Landing on the forefoot is more likely to avoid sports injuries than landing on the heel.

However, if you are used to landing on your heels, you may be able to reduce your knee pain if you switch to a non-heel landing method (forefoot or full foot landing).

I think it's better to hit the heel first, so that you can do the exercise better and avoid injury, and the best way is to land on the ball of your foot.

After running for so long, we should run with the sole of our heels, so that it is not easy to get hurt, so we should call the heel to hit the ground first.

Running should be done with the heel first and gradually transition to the full ball of the foot, so that it is a correct run.

Running should be done with the heel first and then transitioning to the forefoot so that it will be a little easier to run.

I think you should land on the soles of your feet, because the soles of your feet can spread the pressure of falling feet and prevent damage to your body.

When running long distances, it is common to land on the forefoot rather than on the heel.

Reasons for running with the forefoot:

1. Protect your knees by running with the forefoot on the ground.

2. Run fast with the forefoot on the ground.

3. Run with the forefoot on the ground to reduce sports injuries.

When it comes to running posture, there has always been controversy about the front and rear soles of the feet on the ground, and it can be said that "the public says that the public is reasonable, and the mother says that the mother is reasonable". Whether running is on the forefoot or heel, what we are looking for is to be able to run healthy for a long time, so not getting injured is the first principle, followed by the pursuit of speed.

So which posture is not easy to get hurt? Before that question comes to mind, let's consider another question –

We can actually experience that we can get a general idea by running a few hundred meters each of the above two methods. We can illustrate this with a study by Harvard professor Daniel Lieberman

The study was conducted on a treadmill with a pressure plate attached, and the runners needed to change to a different running style for the same speed. Through the pressure plate, we can know the impact force when landing under different running styles.

When the heel hits the ground, we can see that the force of the impact rises rapidly for a short period of time, then descends, and then rises to the highest point. That is, there are two crests, corresponding to the first heel landing and the second full landing of the sole of the foot.

When the forefoot lands on the ground, the impact force rises more slowly (the time to reach the highest point becomes longer, the curve is gentler), and the crest becomes only one.

The forefoot landing run took about 100 milliseconds longer than the heel landing to reach the highest point of impact. Going back to the question raised at the beginning, there is an answer, because the forefoot touches the ground because the muscles have more cushioning work, so the forefoot runs more laboriously.

The answer is obvious – a more laborious forefoot landing.

Forefoot landing first uses the muscles of the forefoot, Achilles tendon and calf to help you cushion the impact of landing, just like an airbag in a car, to protect you in unexpected situations.

Although it is more strenuous during running and may cause muscle soreness, it has a good effect on preventing sports injuries to the bones and joints of the lower limbs.

When the heel hits the ground first, the runner's Achilles tendon, ankle, calf bone, knee and hip joint are all subjected to violent impact force. It's like driving a car without airbags and crashing into a power pole, and the chances of a driver getting seriously injured are greatly increased.

As we can see above, forefoot landing is less likely to be injured, so it is recommended to run with the forefoot on the ground. But for starters, it's a different story.

For those who have just started running, because the muscle strength associated with running has not yet been established, it is easy to cause excessive burden on the muscles and easily cause injuries if they rush to run with the forefoot on the ground.

Therefore, it is recommended that beginners choose running shoes with better cushioning, and use the heel first running method, so that the shoes can help you share the impact force, so as to reduce the sharing of muscle injuries. Wait until the muscles have slowly adapted and the corresponding strength has increased, and then talk about the transition to landing on the forefoot.

Finally, I would like to summarize and attach some tips to avoid running injuries

Regardless of long-distance running or sprinting, the forefoot lands first, which is the most scientific! Those who run with their heels on the ground first, do you use electric wheelchairs or hand rubbing? How have you been in a wheelchair all these years?

Running, jogging, and jogging are all about memorizing the forefoot, marking key points, and taking notes!

It seems that the elementary school physical education teacher has talked about it.

The soles of the running feet hit the ground first, and the heels of the steps hit the ground first! (There are provisions in China's "Internal Affairs Regulations of the People's Liberation Army", if you want to know the details, check it yourself.) Hehe, it seems that I haven't forgotten it after all these years!

In fact, you are for exercise, how to have an effect, how comfortable to come!

When running long distances, it is common to land on the forefoot rather than on the heel.

Reasons for running with the forefoot:

1. Protect your knees by running with the forefoot on the ground.

2. Run fast with the forefoot on the ground.

3. Run with the forefoot on the ground to reduce sports injuries.

Normal running should be the heel on the ground first, and then transition from the heel to the forefoot, that's how I run, generally there will be no mistakes, I read a lot of information, you can rest assured to practice, friend!

The heel of the long runner hits the ground first, and the ball of the sprint hits the ground first.

The use of heel first can extend the running time, save physical strength to a greater extent, and make the running distance reach the farthest; You can try it when you run every day, it's really good.

The forefoot landing on the ground belongs to the special running method for sprinting, which can maximize the energy of the human body in a short period of time, so that the human body can speed up in a very short time, but because this force is explosive, it is characterized by a short duration, so it can only be applied at a distance of about 200m.

You might want to keep an eye out for running races in athletics.

Does the heel land first or the ball of the foot when running? The fitness instructor will teach you the correct way to land.

According to the principle of motion mechanics, the forefoot hits the ground first - the heel is lifted - the power is transmitted to the foot, the forefoot - the forefoot and the ground act, and the ground reaction force makes you walk like flying! Of course, for sprinters, most of them usually run with their forefeet on the ground and their heels barely touching the ground! Heel landing on the ground first is certainly not running, it is race walking.

When running on a treadmill in the gym, the coach tells you to land with your heel first, and that's because it's not running, it's just a fast walk.

When running, the forefoot should land first, so that the human feet and knees will be put under the least pressure. In addition, if you land with your heels, the pressure and damage on your knees will be great.

Running with the forefoot on the ball of the ground is conceptually correct to keep the center of gravity of the body in line with the legs, avoiding the braking effect and allowing the knees to absorb the impact.

If you land with the middle or forefoot on the ground, the center of gravity of the body will be in line with the foot, and then cooperate with the ball of the foot to pick the ground (paw).

back) and the movement of the hips and hind leg muscles to bring it backwards, converting the resistance of the ground into the force of propulsion, and driving the body forward. At this time, the impact from the ground is converted on the one hand, and absorbed by the calf muscles on the other hand, so runners who land on the ground with their forefeet in the initial attempt often have stiff and sore calves, which is because they are not used to this kind of running, and the calf muscles are not yet adaptable.

The position of the foot is only one element of the running form, the world long-distance runners seem to land on the heel, but they do a good job of picking the ground, the ball of the foot slides back smoothly when the foot lands, and the power level is quickly directed to the rear, with a strong group of hind leg muscles, the whole leg is carried backwards to minimize the impact force, plus a stable core muscle group and enough leg muscle strength, these conditions combine to allow them to run on the field in this way.

Is it better to run with your heel first or forefoot first? You might as well do an experiment and try the method of landing your heel first to run, then you will definitely feel not only not fast, but also easily fatigued, if you run for a longer time, especially on hard ground, you will also feel that your calf shin hurts, not like you can run as easily as you land with the forefoot first, what is the reason for this? In the process of running forward, there are many forces of different sizes acting on the body.

Such as gravity, air resistance, support reaction force, and so on. When running into the middle of the forward pedal landing, the direction of the reaction force is backward and upward, which will create resistance to the forward horizontal speed, generally called the "braking" effect. The speed is slowed down by the resistance to the horizontal velocity which causes the body's center of gravity to rise.

Because the heel lands first, the cushioning amplitude is small, and the reaction force when landing is large, which not only affects the effect of the back pedal, but also delays the time on the ground. Therefore, in order to reduce the time of kicking, strengthen the effect of the back kick, and overcome the resistance when the front kick, the foot should first land gently with the forefoot when landing to play a cushioning role. This way we can run at a level and at a level while feeling at ease.

This is based on the principle of running. In addition, from a physiological point of view, the heel landing first has a greater vibration to the brain, which is harmful. You can experiment with it, as long as we kick the ground with our heels a few times, we will immediately feel the back of our head buzzing; And when you kick the ground a few times with the ball of your forefoot, your brain doesn't have much to say.

So don't land on your heels first when running.