Derrick G, et al. European J Sports Sci. Oct 15, The influence of foot posture on the cost of transport in humans. Foot strike patterns of runners at the km point during an elitelevel half marathon. J Strength Cond. Effects of foot strike on low back posture, shock attenuation, and comfort in running. Accuracy of self-reported foot strike patterns and loading rates associated with traditional and minimalist running shoes.
Switching from forefoot striking to rearfoot striking seemed to not make any considerable change to overall efficiency. One interesting point was that the overall work performed ie: pure energy output, was higher in the forefoot strikers in general. This on the surface seems to suggest that forefoot running is less efficient from an energy perspective. This is quite obvious to the naked eye at slow speeds when you get the 2 runners side by side.
However as discussed above the oxygen costs were the same. To confuse things further, this study showed that running with shoes was less efficient than barefoot running. This was purely due to the mass of the shoe. As discussed above, there was little change in oxygen consumption between the 2 running techniques. What about fuel consumption? Does one type of running burn less carbohydrate and lend itself to longer distances? The short answer is no as found in this study.
However this study did tentatively suggest that slightly less carbohydrate is used when running with a rearfoot pattern at slow speeds compared with forefoot running.
This occurred only for those runners that had always been rearfoot runners. This is probably the most interesting difference between rearfoot striking and forefoot striking. In one of the studies we looked at previously there was quite a change between where the forefoot strikers and rearfoot strikers placed their maximal load. Unsurprisingly the forefoot strikers were doing a large amount of work at the ankle joint. Consequently this places higher loads on the calf and achilles musculature.
The rearfoot strikers were doing a relatively larger amount of work at the knee joint. The resultant biomechanics placess more stress on the quadriceps and patellar tendon complex.
Since a forefoot striker places more strain through the achilles, someone suffering achilles tendinosis may benefit from spending some time heel striking when initially returning to running. This can decrease the overall load on the achilles. A similar rationale could be used for knee pain sufferers. They may get some relief from running with a forefoot striking pattern. By Bobby McGee. Running on your actual toes is almost impossible. There is such a thing as poor midfoot striking and good midfoot striking.
There is definitely such a thing as poor heel striking and good heel striking. Transitioning from heel to midfoot is precarious and seldom achieved without incident of injury.
In those transitioning from heel to mid there are no scientifically supported reports of a decrease in injury. Quite the contrary in fact. Good heel strikers first contact the surface with the outside of the heel and roll inward, slightly loading the arch and then forward to toe off somewhere between the big and middle toe.
Effective midfoot strikers land with the outside of the foot just behind where the little toe attaches to the foot and then load or flex rearward until the heel touches briefly. But reducing overstride does. He worries that not only has footstrike become the sole focus with regards to running technique, but that technique itself has become the sole focus of improving your running. Phillips agrees that footstrike cannot be considered the be-all and end-all of decent running.
Regardless of what people think runners should do, the vast majority heel strike. For Esteban, this raises an important point.
But at faster speeds, nature would make the decision for you to move on to your forefoot. The researchers noted that running speed and distance were likely factors determining footstrike pattern. Distance is relevant because the longer you go, the more tired you get and the more tired you get, the harder it is to retain good form.
Perhaps it would be better if we were to think about footstrike in terms of description, rather than classification.
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