Issue 2 - June 2004

Do We Know How To Run?

It is that time of year when people are in training for triathlons and marathons. 2 out of 3 runners are injured each year. The irony is that everyone talks about different causes of injuries including intensity of training, running surfaces, shoe design but not about how we run.

runner.jpgTop runners pay as much attention to developing core stability (abdominals, lower back and gluts) as they do to ensure correct body alignment. But the most fundamental biomechanical consideration in running concerns the feet. The question is should we be forefoot runners (up on your toes) or should we heel strike?

Argument for Forefoot

  1. Landing on the heels is asking today’s shoes to absorb 3-6 x the body’s weight. Landing on the heel requires the foot to remain in contact with the floor for longer so it is argued that this can cause more injuries.
  2. Running with a heel strike puts a greater loading on the muscles whereas forefoot running spreads the loading, encouraging muscle elasticity in the hamstrings, calves and foot flexors - absorbing shock and generating elastic rebound in the calf and thigh muscles allowing them to work together to absorb the body’s weight.
  3. Chronic ailments such as iliotibial band syndrome and shin splints are caused by excessive pronation, supination and shock loading of the limbs. Landing mid foot increases the work of the foots soft tissue support structures increasing their strength and possibly reducing the risk of injury.

Argument For Heel Strike

  1. On the other hand it can be argued mid foot running increases the demand on the foot's shock absorbing structures, making them susceptible to conditions such as plantar fascitis.
  2. Excessive forefoot running can lead to a shortened Achilles tendon which can then result in Achilles tendonitis.

Running is often practiced and not taught as a skill. In recent years due to absence of a method to teach running Dr Nicholi Romanov developed the Pose method. He advocates the running pose is a whole body Pose which vertically aligns shoulders, hips and ankles with the support of the leg, while standing on the ball of the foot. He believes this technique is the most energy efficient resulting in faster race times, freer running and fewer injuries.  (www.posetech.com) This method is increasingly being used in training camps. In making the changes runners who currently land on their heels will find themselves using their Achilles and are prone to initial soreness. We are aware of this at Physio4Life and consequently we are witnessing more injuries from people changing their running styles too suddenly without adequate training and rest. We advise a gradual change in running style, preferably during your off season. Whilst training, remember to incorporate drills to condition muscles and it may also be beneficial to have your biomechanics assessed at Physio4Life. (See page 3)

Continued on next page »

Page 2 of 11