Running on Your Heels or Forefeet
A debate about proper running technique has raged in the running community for decades, but this debate has evolved significantly since the turn of the century. While most runners have relied on running techniques that require you to land on the heel of your foot, running enthusiasts are beginning to change that technique to land on the forefoot when running.
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Dangers of Running on Heels
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Most runners rely on the soft cushioning in their running shoes to absorb impact, allowing them to run with the foot striking on the heel. Although modern running-shoe technology can relieve some stress on the body, heel strike running can still cause long-term running injuries in the ankles, shins, knees and hips. In addition, the mechanics of running on your heels actually produces a braking effect, which causes you to perform more work to maintain a certain speed.
Dangers of Running on Forefeet
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Although running on your forefeet can be less mechanically damaging to your joints and bones, you can still become injured from running on your forefeet. If you have been running on your heels your whole life up until now, your body has developed your leg and calf muscles to handle this kind of running better. By simply changing running techniques too abruptly, your body can become injured from severe Achilles tendinitis because your calf muscles are too weak for running on your forefeet.
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Benefits of Running on Heels
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Although running on your heels can cause long-term damage in some runners, there are situations where running on your heels might cause less injury. If you are running a long distance race, you will notice that running on your forefeet the whole race is nearly impossible and can often cause severe Achilles tendinitis if you are not accustomed to running on your forefeet. If you still want to avoid running on your heels, you should transition very gradually to a mid-foot or forefoot running style to avoid catastrophic injury.
Benefits of Running on Forefeet
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A natural running technique for barefoot runners requires that you use your forefeet to cushion the impact of each step with assistance from your calf muscles instead of relying on the cushioning of your shoe. Although it can take years of training to become accustomed to this, the natural cushioning effect of running on your forefeet is superior to any type of high-tech cushioning technology found in modern shoes. Once properly accustomed to running on your forefeet, you can avoid most long-term running injuries like shin splints, runners knee and even pin fractures in your hip. You may notice that running on your forefeet comes more naturally when you are sprinting short distances.
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