Different foot positions during running include heel, midfoot, and forefoot. Heel striking is common but can cause injury, while midfoot and forefoot striking can reduce stress on the legs and improve speed. Barefoot running shoes require an adjusted gait, which can also lead to injury.
In the world of running, for years there has been constant debate about the best way to position the foot during a typical gait. There are several options, the most common of which is the heel gait. A less common option is the midfoot running option, and the newer and more controversial option is the forefoot running gait. All of these different types of gait essentially dictate where your body weight is placed when one foot lands on the ground. During midfoot strike, the runner will focus the majority of their body weight on the ball of the foot and midfoot, while keeping the heel completely off the ground.
Landing heel first is the most common stride, as most shoes have adequate heel padding and this is often the most comfortable type of stride. However, the heel-first landing has significant drawbacks, as the human body isn’t really designed to run this way. A significant amount of shock is transferred to the heel and leg upon landing, which can lead to injury. To counteract this, a runner can employ a midfoot running stride that keeps much of the stress off the heel.
During a midfoot stride, the runner’s weight will fall on the forefoot and part of the center of the foot. This is advantageous because the foot, ankle, and calf will act as shock absorbers, meaning less stress is transferred to the feet and legs. However, this step can be difficult, and new runners may have a hard time adjusting. Sprinters almost always use this type of stride because it improves a person’s running speed, since the foot spends less time on the ground and more time propelling the body forward.
Midfoot and forefoot running has gained increasing attention since the advent of barefoot running shoes, which use very little padding in the sole. Runners need to adjust their running gait to accommodate this lack of cushioning; landing on the heels will lead to injury, but running on the midfoot or forefoot also has its own set of problems. It’s more efficient and natural to the body, but most runners aren’t used to this movement, which means the muscles in the foot and legs may not be ready for the new stress. Conditions like plantar fasciitis are more common among runners who wear barefoot running shoes and an impaired gait.
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