Which of the heels and toes lands first when running?

In theory, the forefoot is more professional, and the protective effect of the toe on the knee is better than the heel landing.

Benefits of Forefoot Landing

Protection of the knee

Forefoot landing means that the foot tendon group and Achilles tendon participate in this buffering process, which is not provided by the heel landing.

At the same time, the forefoot landing can also avoid the direct transmission of the impact force to the knee part when the heel falls.

The reason why the forefoot landing is not popular

But forefoot has not been popularized for a crucial reason!

The speed requirement

Second, the fall of the toes creates a structure similar to that of birds, which is very beneficial to the preservation of speed energy. (But there is a premise that you must have a certain pace and speed each time you move to ensure that your fall is located behind your vertical projection of the center of gravity.)

Of course, faster speeds and greater pace are definitely not suitable for runners. That means harder-to-control shorter running durations, accompanied by greater risk of injury. In addition, because the foot-foot area is small and the terrain is more demanding, this is difficult to achieve in ordinary people's daily exercise.

in conclusion

Therefore, if you are a novice, and under the premise of protecting yourself, the traditional heel style is still very practical. After your level has been upgraded, you have gradually learned to use your forefoot.

How to practice with the forefoot when running?

If you are not a newbie and you are ready to pursue higher, then let's practice how to use your forefoot when running!

1. Lean forward

From the start, the body begins to lean forward slightly and maintains speed while running. You will find it difficult to use the heel in this situation unless the anterior tibialis muscle is very tight. At the same time, you can shorten your stride as much as possible. Naturally, the foot will fall from the back of the foot to the entire foot.

2. Run barefoot in the sand

When conditions permit, you can go to the sand or dirt road to run to see, it is best to take off shoes barefoot running, you will find that naturally you will run with the soles of the feet, the heel landing will hurt, the body is very "smart" Avoid this way, you can practice a few more times, each time can be very short, after all, this is the position training is not the amount of training.

3. Pay attention to exercise

Also pay attention to exercise a muscle group on the back of the thigh, which determines whether you can run faster and jump higher! In the Tigers running the WeChat background back "thigh side", to show you only a few people know Running tips.

In addition to the above methods, there are some good ways to do some flexibility exercises before running, to activate the correct mode, for example, to raise the hip, high leg lift, skipping rope, back running, etc., these are to use the soles of the force .