Is it better to land on the forefoot or the heel on the back of the heel when running? Why?

As a running enthusiast, I think that in the process of running, it is necessary to choose whether the forefoot lands or the hind foot according to different situations, because running is divided into sprints, middle-distance running events and marathons. To participate in different types of projects, it is necessary to choose the appropriate landing method in a targeted manner.

1. The technical characteristics of the forefoot landing and the back foot landing.

When landing with the forefoot, at the moment when the ball of the foot touches the ground, the muscles of the entire thigh are in a tense state, and the arch of the foot is like a spring to step on the ground, which reduces the time for the foot to get out of the ground, and can obtain greater kinetic energy, which is more suitable for short-term sprint sports.

Running with the sole of the hind foot on the ground has been shown to damage the knees. The correct way to land on the back foot is to touch the ground from the root of the back foot during the landing process, and then roll forward to the front foot, which effectively cushions the impact of the body weight on the leg musculoskeletal and is conducive to protecting the knee.

2. Applicable to projects where the forefoot lands.

In athletics, there are 100m, 200m, 400m and 800m races. Athletes participate in this kind of sprint event in order to win the place and win the gold medal, so the athlete must complete the course in the shortest possible time, so the athlete should use the running method of landing on the forefoot. For example, in the 08 Beijing Olympic Games, the reason why Bolt won the first place in the 100-meter result is because it uses the forefoot landing in the process of running, which greatly saves the time for the foot to touch the ground, and the forefoot landing is conducive to pedaling forward, which is also a landing method commonly adopted by all sprinters at present.

Third, it is a project that lands with the sole of the hind foot.

For example, track and field events above 1500 meters, whether it is an athlete or a running enthusiast, the method of landing on the back foot is adopted. For example, in the process of running a marathon, due to the long distance and running time, the energy consumption of the body is relatively large. The use of the back ball of the foot to land and then roll to the front foot cushions the weight of the athlete itself, helps to reduce energy expenditure, and allows the athlete to run longer.

And I use this method of running. It does not need to consume a large amount of kinetic energy in a short period of time, which contributes to the protection of the knees.

From the above point of view, it can be concluded that when we run, if it is a short-distance acceleration run, we can choose the method of landing the forefoot. When we are running a distance of more than 1500 meters, we can choose the running method with the ball of the back foot landing. This method is suitable for aerobic fitness, cardiorespiratory endurance exercises.

It depends on personal habits, everyone's running style is different, for the sake of safety, the forefoot should land well, and the elasticity of the forefoot is very good.

Under normal circumstances, the heel hits the ground first, so that it can better maintain stability, and different people run in different ways.

The forefoot touches the ground, which can cushion well, and the elasticity of the forefoot will be better, which is not easy to affect the ankle.

Forefoot, full palm, heel when running.

The difference between landing on the ground is that the pressure on the knee is different at the point of force. Running is a cyclical exercise. Each step consists of four consecutive movements: a one-leg swing, landing, cushioning, and kickback.

Under normal circumstances, when running fast, the upper body should insist on leaning forward appropriately and landing on the ground with the forefoot, which is conducive to shortening the support time and reducing resistance. Long-distance running requires a certain amount of speed and endurance. The upper body is simply vertical, and the natural step is fast.

As a result, the cushioning of the feet varies with the speed at which you run. Personally, I feel like my feet are rolling on the ground. Comfortable means that the heel hits the ground first, and the transition to the forefoot pushes out of the air, so that the calf will also have a relaxation process.

When running, there is a lot of controversy about whether the front foot lands first or the back foot lands first. Both of these methods are actually used by people when running, but nowadays more people think that when running, they use the ball of their hind foot to land first, which is not conducive to shock absorption. As a result, more people will land on the ball of their forefoot first.

Landing on the forefoot first can cause soreness in the calf muscles.

When running, land on the ball of your forefoot first. At this time, the center of gravity of the body is on the forefoot. Therefore, when the forefoot hits the ground first, the forefoot is actually on the outside of the forefoot first.

There is a misconception that when running, the forefoot hits the ground first, which means that the toes are upturned. The heels don't touch the ground, but this style of running can make the calf muscles sore. It makes the calf muscles strong and very hard.

It is also easy to induce Achilles tendonitis and plantar fasciitis.

However, running on the forefoot will run faster and will be constructed to fit human mechanics. Therefore, when everyone is watching professional sports and running, they basically use the forefoot to land first.

Heel first is a very low-effort way to run.

When running, hit the ground with your heel first. It's actually a very low-effort way to run. The running style is suitable for novice runners. Or people with less thriving thigh muscles can save strength and maintain the ankle joint.

In addition to the forefoot landing and heel landing method, there is actually a running posture with the soles of the feet on the ground. This style of running looks like the heel lands first, but the entire ball of the foot lands at the same time. This is the safest way to run, and because the area in contact with the air is large enough, it will cause less damage to the feet.

The difference is very large. When running, if the forefoot hits the ground, it will hurt the knee, and it will also be very laborious, resulting in very serious physical exertion. Landing on the back heel allows for balance and reduces damage to the knee.

The forefoot landing will cause muscle soreness, there is no way to improve the speed, the back heel landing can train the speed of running, but also improve their strength, will affect the development of the joints, between the two have their own characteristics, but also have their own disadvantages.

When running, the forefoot lands on the ground, which will increase the pressure on the ankle joint and ankle, and for a long time, it will cause damage to the ankle joint and ankle.

The differences I know are that the muscles that drive are not the same, the help they provide to the body is different, the energy they provide to the body is different, the motivation they provide is different, and the coordination of their limbs is different.

Do you know what the difference between forefoot landing and back heel landing when running?

Forefoot landing.

When using the forefoot running method, the forefoot part of the forefoot lands slightly first, and then the heel also lands, and it should be noted that when the heel lands, the center of gravity of the body is still pressed on the forefoot. When the forefoot lands, the outside of the forefoot is the first to hit the ground, and then the transition to the inside of the forefoot and heel is the first to land. Any process that lands on the ground will have an action of internal rotation.

Don't understand the forefoot landing technique as running on tiptoe and not landing on the heel. This kind of running will cause the calf muscles to be too severe, and the lactic acid will accumulate quickly.

Running with the forefoot running method is faster and more in line with human mechanics. From the perspective of human physiology, landing on the forefoot is the most suitable running method for humans. This run is a good way to use the Achilles tendon.

The Achilles tendon is the thick tendon between the heel and calf that helps you as you run. You can't control this style of running without a certain amount of speed. When you run too slowly, the elasticity of the Achilles tendon is released, and if your feet are not off the ground, the elasticity of the Achilles tendon is wasted.

In addition, this forefoot running requires a very high calf strength.

Heel ground running.

The so-called heel ground running method means that in running, the first part of the foot to land on the ground is the heel, and then it transitions to the forefoot, and after internal rotation, kicks the ground, and ends a gait cycle. The biggest advantage of using the heel running method is that it saves effort. This style of running is suitable for novices with weak talents.

The heel floor can not only slow down the impact, but also use the muscle strength of the thighs to save energy and maintain the ankles and other parts. During the whole process, the calves are simply not strong, and the running speed is relatively slow, so the running method naturally requires the least talent. However, there are some problems with the heel run, such as increasing the cushioning force received by the knees, hips and spine.

The difference is that if the forefoot lands, it may play a shock-absorbing role, but if the hindfoot lands, it may make our heels hurt when running. And if the forefoot lands, you will run farther and have stronger endurance.

There are different pros and cons, the forefoot landing fascia strength is not enough, and the hind foot landing may damage the meniscus, and the impact on the knee is relatively large, which will cause different injuries.

The speed of running on the forefoot first is faster and more in line with human body mechanics, and the running speed of the hind foot on the ground is slower and more labor-saving.