When running, do you land with your heel or your foot first? Is there any difference?

Jogging is generally done with the heel first, and the soles of the feet are generally the most common in sprinting. Landing on the forefoot first helps to increase stride length and cadence, and in general, landing on the forefoot first increases running speed, which is good for sprinting. The forefoot landing first requires a higher strength of the leg muscles, and the force curve is relatively gentle.

Running. Athletes generally land with their heels first, and in long-distance running, the speed is generally slower, with the heel hitting the ground first, and then transitioning to the forefoot. For sprinters, the leg muscle strength requirements are higher, and some sprinters will not even wait for the power to transition to the heel, directly the entire sprint process is stressed with the sole of the foot.

When running, the forefoot touches the ground first, which helps protect the knee. Landing on the forefoot first is beneficial for the muscles and tendons of the foot.

and the Achilles tendon is involved in cushioning the entire foot landing, while relieving the knee joint when the foot lands.

impact. Although landing on the ball of the forefoot first has a small impact on the knee and can help protect the knee, it is rare to see an athlete landing on the ball of the forefoot in long-distance running. Because the running position of the forefoot landing on the ground first requires a high level of lower limb muscle strength, the use of the forefoot for long-term running is a high requirement for athletes.

So in long-distance running, very few people land on the ground with the ball of their forefoot.

Although landing on the forefoot can relieve the impact on the knee joint, it is not good for the arch of the foot and the triceps of the calf.

Achilles tendon, ankle.

The pressure has increased. In other words, landing on the forefoot only transfers the pressure originally on the knee joint to the ankle, so athletes who land on the forefoot often have plantar fasciitis.

The exercise posture of the forefoot on the ground should focus on the training of the calf muscles, and the massage and recovery of the legs and feet should be paid attention to after running.

When running, whether you use the forefoot or the heel to the ground in your running position, you should consider it according to your own situation. To enhance the strength of the muscles of the lower limbs, the exercise intensity should not be too large. Scientific training to master the correct running posture and grasp the rhythm of exercise.

The soles of the feet should be facing the ground when running; Because when the sole of the foot hits the ground, the center of gravity of the whole person is leaning forward, which can drive the person forward with inertia, and the damage to the knee joint is the smallest, if the heel is facing the ground first, the center of gravity of the whole person is backward, and the knee joint and ankle bear more weight on the body.

When running, the ball of the foot hits the ground first, and the difference between the two is whether or not professional training is required. Although heel ground can exercise the body, it is more harmful to the body. Generally, you can land on the soles of your feet.

When running, the ball of the foot hits the ground first, and the difference between the two is whether it is necessary to perform the exercise. Of course, the heel may sharpen the figure, but it is more risky for the body. Subject lands on the soles of their feet.

Running is usually the heel touching the ground first, and the foot hitting the ground is generally the most common in the 100-meter run. In general, the front foot plate touching the ground first can improve the running speed, which in turn is beneficial to the final sprint of the 100-meter run. The front foot plate touches the ground first to have a higher energy requirement for the thigh muscles, and the bearing force curve is more relaxed.

Long-distance runners usually hit the ground first with their heels, but in long-distance running, the speed is generally slower, with the heels touching the ground first, and then crossing to the front footboard. Sprinters all touch the ground with the front foot and then adjust to the heel, for sprinters, the thigh muscle energy requirement is higher, and some sprinters don't even have it until the energy reaches the heel.

When jogging, the front foot plate touches the ground first, which is beneficial to protect the knees. The forefoot plate touching the ground first is beneficial to the musculature, tendons and heels of the foot to participate in the buffer of all foot tribes, while reducing the impact on the kneecap when the foot is in the landing position. Although the impact of the front foot plate on the knee joint is small, which can help protect the knee, in long-distance running races, it is very rare to see a runner touch the ground with the front foot board.

Because the running position of the front foot plate touching the ground first has a high requirement for lower limb muscle energy, the use of the front foot board for long-term jogging is a high requirement for athletes.

In other words, the forefoot plate hitting the ground only transfers the working pressure of the kneecap to the ankle, so players who touch the front foot often develop plantar fasciitis. Attention should be paid to the exercise of leg muscles in the exercise posture of the front foot board touching the ground, and after jogging, attention should be paid to the massage and repair of the feet and feet.

Difference: When jogging, the front foot board is on the ground, which greatly reduces fat and increases muscle tension of subcutaneous tissues such as calves and soles, and even causes problems such as Achilles tendonitis and plantar fasciitis. The muscle tissue absorbs the recoil force of the road surface very quickly, which increases the probability of damage.

The correct way to run is to land on the ball of your forefoot first; The forefoot hits the ground first, the Achilles tendon is elongated in the process, the Achilles tendon is elastic, which increases the resilience of the root tip, and the forward power is more when the foot pedals, which helps to speed up the running efficiency, reduces the direct impact on the knee joint and the ankle joint, and lands the heel directly first.

I think that when running, the soles of the feet should hit the ground first, because the force area of the soles of the feet is very large, which can have a slowing effect on the body during running; I think the difference is that if the ball of the foot hits the ground first, it can act as a cushion for the body, and it will not cause serious damage to the joints and bones, but if the ball of the foot hits the ground, the bones will be severely bruised.

The sole of the foot hits the ground first, the stability of the two is different, landing on the ball of the foot can enhance the stability, can avoid sprains, if you land with the heel may increase the burden on the muscles, may cause cramps.

Personally, I think it should be the ball of the foot that hits the ground first; The main difference is the position, it is best to land on the soles of your feet when running long distances to reduce the corresponding damage to the body, and can protect the knees from injury.

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

Many people know that when we usually walk or run, our knees are not immune to wear and tear. Therefore, pay special attention to posture when running, and fear that improper posture will cause more damage to the joints. Are many people who like to run bothered by this question, should they touch the ground with their toes or heels when running?

In fact, the question doesn't have to be too complicated, just let it be. Should you follow your feet first or touch the ground with your toes when running?

Many people start running with their heels hitting first, while professionally trained people tend to land on their toes first. In fact, when the toes hit the ground first, it is more appropriate to do sprinting. In addition, the damage to the knee in this way 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 lands. However, this landing method has high requirements for calf muscle groups, ankles, arches, etc., and requires special training.

People who run in this way for a long time generally have good lower body strength. Otherwise, it is easy to get hurt. Hind foot following is a method that many beginners are generally aware of, but it is more harmful to the body.

William Shakespeare, Hamlet, Health) In addition, there are ways to run the entire soles of the feet, which are common in long-distance runs or marathons.

It can be seen that there is indeed a difference between the toe and the heel which lands first, but for ordinary people, the difference is not much. Most people just need to run, just go with the flow, and don't need to change. If it's a race-type run where the coach can teach you how to do it, then you need to think about it separately.

After all, we have been running for so long, and if there is no injury, this way cannot be said to be wrong. If you deliberately change your running style, you will have a higher chance of injury. Therefore, the toes or heels do not have to land first.

In addition to this, there are other things to pay attention to in order to achieve the healthiest running style. For example, you must warm up before running, let your joints move first, you can do more with less, and if necessary, you can also wear protective gear. Also pay attention to the control of speed and time when running.

The most important thing is not to only pursue speed, do not cause a burden on the body, but suffer on the contrary.

In addition, you should also pay attention to the exercise of other parts of the body to improve your muscle energy, which can greatly reduce the risk of injury. In conclusion, when it comes to running, there is no perfect landing technique, each technique has advantages and disadvantages, and there is no absolute best technique. Moreover, what suits you is the best.

Some professionally trained people often land on their toes first. In fact, the toes hit the ground first, which is more suitable for the exercise method of sprinting. And, this way to the knee damage is lower than the heel ground, of course, for everyone who has just started running, don't worry about how to land, use your usual favorite running method, how comfortable how to run, run more, your soles of the feet will automatically become right,

It would be better for the soles of the feet to hit the ground first. Because this will reduce the cushioning force, it will also make the body more balanced, and it will protect the nerves and bones of our feet well from injury.

1. Forefoot runningRunning with the forefoot on the ground is theoretically better at protecting the knee than with the heel. Landing on the forefoot means that the muscles, tendons and Achilles tendons of the foot are involved in the cushioning process when the foot lands, and this landing method can make full use of the elasticity of the arch of the foot to cushion the impact force when landing, reducing the direct transmission of this part of the force to the knee joint. We found that sprinters were more likely to do this.

It should be noted here that in the process of daily fitness running, if this running method is used for a long time, the muscle strength of the lower limbs is relatively high, and studies have shown that the Achilles tendon needs to bear a force equivalent to multiple body weight when running, which requires the triceps muscle of the calf to have good muscle strength.