During the last half of the 20th century, and especially so far in the 21st century, there has been an increase in the practice of running. Gone are the times of footing o jogging to make way for the rise of running o el trail running.
In parallel, a market has been generated around this practice in which the materials (sneakers, textiles, electronic devices…) and the marketing associated with the events have developed enormously.
However, since the beginning of time there is one thing that has not changed in relation to running: the repetitive contact of the foot with the ground. And this has been related to both sports performance and injuries associated with this sport.
Running technique matters
First of all, we must clarify that the contact of the foot with the ground when running varies depending on each person, the type of terrain and the footwear we wear. Among other things, the running technique will depend on our body dimensionsour physical capacity to make efforts and previous experience in a race. Nor does it run in the same way when we run on the flat as when we go up or down hills. nor when the firm is stable (asphalt or track) or when it is unstable (roads or paths).
There are ways of running in which efficiency is maximized and the chance of injury is minimized. However, there are also modes of running that, although less efficient, They do not cause injury to the athlete. What could increase the probability of injury is a sudden change in running technique in a person without starting problems. Hence, it is recommended that any change be progressive.
knee slightly bent
In general, when we run we must support our foot in such a way that the speed we already have (in the form of kinetic energy) is used to the maximum. For it, our support should “slow down” us as little as possible and allow us to push ourselves as much as possible in the next step. To achieve it on the flat, the ideal is for the support to allow a small knee flexion and a support on the middle part of the foot. However, this type of support makes the muscles of the back of the leg (particularly the biceps femoris) are more involved. Therefore, sufficient levels of force are needed to be able to move without increasing our risk of injury.
Inexperienced runners often land on the heel of the foot first. This increases the force with which the foot strikes the ground, causing our joints (ankle, knee, hip and spine) should absorb it. However, it is a movement that requires less muscular effort and is usually used by long-distance runners.
Looking at the finish of a marathon, we can see how fatigue turns that ideal footfall of professional marathoners into a heel strike. And while it’s true that athletes who strike with the forefoot or midfoot are less prone to injury, it’s not related to the peak force generated.
A strong Achilles tendon prevents injury
In addition to the muscle and the bone, we must pay attention to their point of attachment: the tendon, which serves to transfer the force of the muscle in movement, but also to absorb the stretching forces that could damage that same muscle.
The tendons that are most involved when we run, like the Achilles tendon, store and return elastic energy with each step we take like a spring. In this case, training makes the tendon stronger and better prepared to withstand the loads of a race, becoming bigger and more powerful (as happens with muscles). And, as with muscles and bones, excessive load will make them more prone to injury.
If you see more injuries in heel-first runners, it could be due more to the runner’s inexperience than to the technique itself. The race time of a runner with a lower level or experience is usually longer because they have a lower speed. Therefore, joints, muscles and tendons will have to withstand many more impacts than those of faster athletes who, generally, will also be better prepared.
These runners are able to take better advantage of the speed they carry and push themselves more thanks to the training of their muscles, bones and tendons. Their support allows them to avoid “stopping” when landing their foot and they have enough strength so that their momentum is better used.
The type of tread does not affect
In summary, we can affirm that the type of footprint of the runner, by itself, does not affect either the performance or the health of the athlete (except for diagnosed pathologies and extreme values). However, it could give us clues about the specific training needs of each runner.. The specific training for the test, adapting the time and intensity of this, the work of force or the improvement in the technique and the efficiency of the race will make our way of running adapt little by little. Ideally, supervised by a licensed professional. And, thanks to this, our footprint may also gradually evolve.