Which part of the foot should land first when running?

Whether the heel lands first or the toe lands first when running is generally related to the time, distance, and speed of running. In general sprinting, short-distance running, and running, you can use the forefoot and toe to improve the speed of running, which is less harmful to the knee than the heel, because the elasticity of the arch of the foot can reduce the impact when the foot hits the ground. Reduces trauma to the knee joint.

Jogging and long-distance running, first use the back heel to transition to the forefoot, which is beneficial to relieve the fatigue caused by long-term running, and the transition from the back heel to the front foot can also relieve the impact under the elasticity of the arch.

In general, it is the heel that lands first. Because the heel lands first, the position of the center of gravity of the body is not easy to change, and the burden on the body is not very large, people can be more calm when running, and the exercise is more effective.

The forefoot should be landed so that the toes will support the body, allowing the ankle to feel the strength and avoid the body being strained.

1. Forefoot running.

As the name suggests, the sole of the foot lands first before landing when running, so the advantage of running is to reduce the pressure on the knee and increase the speed relatively quickly. We can see that there are basically no people in the marathon who run in this way, at most in the middle and long distances.

It is used in competitions, and sprinters use it more often.

In the process of fitness running, if this running method is used for a long time, the calf muscles will be more developed, and it is necessary to pay attention to the massage and recovery of the calf muscles.

2. Running with the sole of the foot.

Although it is called a full-foot run, it is not a whole ball of the foot to smash on the ground, the specific method is to extend the whole foot to the ground, and then quickly transition to the forefoot and then pedal to complete a run.

There are two main points: one is that the extension of the foot hits the ground first, and the other is to complete the forward roll quickly.

At this time, we need to pay attention to the fact that when the foot lands, try to make the angle between the ball of your foot and the ground as low as possible, because we all know that if the force area is large, the pressure on the body is the least.

The full-ball running method is less demanding on the calf and foot muscles (which is why the lower leg is not thicker than the forefoot running), because the soles of the feet absorb some of the impact energy when they hit the ground, but this method can lead to knee injuries.

3. Heels.

Running style. This type of running is a running style in which the heel lands first and rolls and pedals quickly, which may seem to make the most of the stride, but the damage to the bones and nerves still does more harm than good.

There is nothing inherently wrong with a variety of landing runs, the important thing is to see what runs are suitable for sprinting and what are suitable for long-distance running. Especially in the race, excellent athletes often adjust the soles of the feet in stages, such as the outside, middle, and inner sides of the feet take turns to land, so that the other parts can be taken to rest relatively in turn, which plays a role in reducing consumption and improving running efficiency.

Finally, back to the theme, in the marathon training competition, the way the feet land is the foundation, and it should be organically combined with breathing, arm swinging, and sending across to form a whole.

The correct landing posture is that the back of the foot hits the ground first. When running, it's especially important to land your feet on your heels and mid-foot, then quickly roll forward on the balls of your feet, and then push your forefeet off the ground. If your toes hit the ground when you are running, not only are you more likely to get tired while running, but you are also prone to injuries to your feet and symptoms such as soreness and tiredness.

The most correct way to land your feet in running training!

It's best to land on your heel first. Work your calf muscles.