Footstrike, primarily forefoot striking, seems to be the trend in
recent years when discussing best practices for running style. Everyone
from coaches to shoe manufacturers are promoting this style claiming
that it offers a path to faster running. This may make some sense for a
sprinter, but I feel that there are other factors of running form that
are more important, especially for a distance runner or IRONMAN
competitor.
WHEN? Leg turnover
when running determines the frequency—the "when"—of foot strikes. In
observing runners, I notice that far too many recreational runners have a
slow, loping gait that has them rocking side to side as they almost
fall from foot to foot. These runners also tend to reach forward with
their lead foot, causing a heel strike on their fully extended leg. This
is a solid invitation to a knee injury, just like the cyclist that
grinds along, slowly turning a hard gear. Leg turnover
in running can also increase efficiency and help prevent injury. As in
cycling, a turnover of 80-90RPM is a good number to aim for. This means
that the right foot strikes the ground at least 80 times per minute.
Most music stores sell small electric metronomes (about the size of a
small mp3 player). Some click, some have an earphone jack, some both.
One of these in your pocket set at 80bpm will give you an audible signal
to keep your feet moving. Adjust your speed and effort by altering your
stride length, not your turnover.
WHERE? The
next thing to note is "where"—in relation to your moving body—your foot
is striking the ground. Ideally, this point should be directly under
you, not in front. I tell my athletes that if they look down while
running their foot should disappear a split second before it hits the
ground, as their body moves over and blocks their view. If the foot hits
the ground ahead of the body it exerts a braking force, slowing one
down with every foot strike. If one maintains proper running posture
(shoulders relaxed, body upright with a bit of a forward lean, eyes
focused on a spot 8-10 meters ahead), then the foot should land under
the body. As the body moves over the foot, the leg
fires, driving the foot against the ground and accelerating the body
forward. If the foot strikes the ground too far forward we have the
previously mentioned braking effect, plus, the foot is on the ground
longer as it waits for the body to catch up before it can push forward.
If it strikes too far behind, the full force of the leg firing is not
accessible and hamstring injury is at risk.
HOW? Finally,
this brings us to the "how," meaning, how should the foot strike the
ground? With a forefoot strike? A midfoot strike? Or a heel strike?
Recently, I have paid careful attention to my own foot strike, without
trying to consciously change anything. Here's what I have observed:
1.
At LSD (long, slow, distance) pace, I tend to land on the outer edge of
my foot, but basically neutral or what is referred to as "mid-foot." As
I run a little duck footed (turned out) this seems natural and when my
body moves ahead, my foot rolls in and onto the ball of my foot, pushing
off with my big toe.
. 2. Now, as I pick up the pace my
foot is on the ground a shorter time, my forward lean increases, and my
foot strike becomes a little more to the forefoot since my body is
moving faster over the planted foot.
3. Also, when
running hills I find myself using more forefoot strike uphill and
neutral, sometimes even a bit of a heel strike, when running down. I
attribute this to the ground ahead of me being higher going up and lower
going down. This probably affects my ankle position at the point of
impact.
This indicates that for the same person
(myself), the foot strike can change with speed and terrain. I have
studied some video of elite runners and triathletes, and observe that
almost universally they have a fast leg turnover and a foot strike
directly under their bodies, yet I saw forefoot running, midfoot
running, and yes, even the dreaded heel strike. I attribute this to
different degrees of flexibility and elasticity in the leg and ankle. It
seems like an exercise in futility to focus on trying to run on one's
toes all of the time, especially if the run can be better improved by
these other things.
By paying close attention to
posture, leg turnover, and keeping the foot landing and passing under
one's moving body, the rest will take care of itself based on speed,
terrain, ankle flexibility, and body structure. If the "when" and
"where"are in place, the "how" doesn't really seem to matter, does it?
