Many aspiring runners are wondering how to position their feet correctly. There are several options for placing a foot, let's consider them in more detail.
Method of placing feet on toes
This method is used by all professional athletes. The advantage of this technique is that, due to the minimum contact time with the surface, there is less loss of forces for repulsion.
The peculiarity of setting the foot with this running style is that the foot is always placed under the athlete, and not in front of him. This significantly saves energy consumption.
The efficiency of this technique significantly exceeds all other running methods. But there is a very big problem for runners who want to master this technique. In order to run on the forefoot, you need to have very strong calf muscles. Even not all first-class athletes are able to run at least 1 km in this way at their maximum strength. Of course, at a slow pace it is quite possible to do this even beginner runners, but still a lot of effort will be spent.
All sprinters run on their toes, especially the 100 metersso even when they are running crosses, they still do not change their running technique. They have enough strength in their muscles. But there is no endurance, because this technique requires not only strong, but also hardy calves. Therefore, I would not recommend running this way for novice runners.
The method of rolling from heel to toe
The most common technique used by amateur runners is to roll from heel to toe. The peculiarity of the technique is that the runner first puts his foot on the heel. Then, by inertia, the movement rolls the leg onto the toe and the repulsion from the ground occurs already with the front of the foot.
This technique has its advantages. Firstly, if you learn to run so as not to bump into your own legs, then you are guaranteed ease of movement. Secondly, it is natural for humans, since many people put their feet in the same way when they just walk.
The downside is the frequent mistakes that beginner runners have. First of all, this concerns the "spanking" of the sock on the ground. That is, the athlete puts his foot on the heel, but does not roll. And immediately hit the ground flat with his foot. This technique is dangerous to get injured joints. Therefore, make sure that the leg rolls and does not fall. Especially such a mistake becomes noticeable when fatigue sets in and there is no strength to control your steps. In this case, it is necessary to include willpower and be sure to correctly step on the ground.
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There is also a mistake when, while running, the leg is brought forward so strongly that the athlete simply stumbles upon it. In this case, you have to literally jump over your own leg in order to move on. Due to this, there is a huge loss of strength.
Method of rolling from toe to heel
The principle of rolling from toe to heel is the opposite of rolling from heel to toe. First, you put your foot on your toes, and then the entire foot.
Running this way is a little more difficult than the previous way. However, the efficiency of this technique is higher.
However, it is very important to fully understand the technique of such a run. Many inexperienced runners simply bump their toes into the ground while running this way. To prevent this from happening, you must try to put your foot under yourself. To do this, when lifting your legs, you need to raise thigh higherthan you usually do. Then this technique will be very similar to the technique of professional runners, except that it is much easier to perform.
There are a number of more rare ways to place the foot. In a separate topic, you can include the so-called Qi running, which is used by a number of ultramarathon runners. With such a run, the leg is placed on a full foot, but the toe does not take off either. However, do not rush to run like that. In order for this technique not to harm, it needs to be studied well. For this, a whole book has been written on Qi running.
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