Updated: May 18
When a podiatrist was asked in a conference what was the best running style to follow.
The room went silent waiting for the perfect answer.
The podiatrist cleared his throat and said...
"Choose your injury"
Now there is so much in those 3 words.
It is expected that 37% - 56% of all runners have running related overuse injuries each year.
1 out of 5 recreational runners is participating in a running event with current symptoms of a running-related musculoskeletal injury.
The knee joint and achilles tendon are the most commonly injured sites, both covering about one-fifth of all running related injuries.
Findings of previous studies suggest that high Ground reaction force impact and loading rate may increase the risk of running-related injuries.
Approximately 75% of long distance shoe runners use a Rear-foot strategy of running style.
Let's chat about this for a few moments.
Wake up, shoes on, doors open and Run.
A routine that is so easy and simple, as is the ability to run and move.
What is forefoot striking, midfoot striking and rear foot striking?
All I want to do is run and run fast.
With all the research out there, what do we believe and what do we ignore.
I think the biggest factor to consider is what works for you with the relevant research out there.
When we are looking at the different running types, we must understand the style, what risks come.
Forefoot strike provides less impact when we land on the ground, decreases patellofemoral contract force and patellofemoral stress but increases ankle plantar-flexor load and achilles tendon force.
Rear-foot strike showed to have more increased ground reaction force by 26% compared to Forefoot strikers and a higher average load of 47%. The longer we run, stride rate changes as well as speed changes. Sprinters run more forefoot to allow for efficiency and muscle engagement, where longer distance runners stride rate changes and foot impact changes as well.
It all comes down to what we feel comfortable with as well as if we are wanting to change the way we run for any of our personal reasons, do this progressively. Don't change overnight, as this doesn't allow for adaptability on the soft tissue structures such as the muscles, tendons and ligaments as well as the strength adaptations. Rome wasn't built in a day but they laid a brick every second.
Know your research and speak to a professional for more advice and information regarding running styles, types and how to use it correctly for training.
*Consult a Biokineticist for assistance on adaptation and loading back to your running or on any information regarding injuries