The Right Way For Marathon Foot Landing Technique
When running a marathon and other long runs, there is great importance for the right foot landing techniques during marathon. The 26.2 miles mean 42,000-45,000 foot landing shocks for the body to absorb. A ‘wrong’ foot landing technique in a marathon run may result in long term injuries to the feet, ankle, knees and even back.
The main discussion is whether the foot should land on the heel as most of the sports and running shoes are designed for, or on the ball of the foot. For the untrained eye,most people would think that marathon runners (the professional ones) which has such a wide stride, land on their heels. The truth is somewhat different, most professional marathon runners land on the outer side of the foot and not directly on the heel.
Watch this clip which shows in slow motion marathon runners foot landing technique.
Marathon Running Heel Strike Technique
For your foot safety you should train yourself to the proper foot landing technique. Find the right foot landing technique which is best for you and use the marathon training runs to adjust to the new technique.
Once you learn how to avoid the marathon running heel strike, you can reduce dramatically your running injuries, and even add some more natural energy to support your run. Watch below a demonstration of a regular ‘heel strike’ during running compared to a better technique.
Middle Foot Landing Technique Improves Marathon Results
Another interesting proof for adjusting a foot landing technique, is a research done comparing marathon running results at real time, with the foot landing technique comparison. The research and results provided from National Center for Biotechnology Information can be seen below. Middle foot landing strike runners have managed to do better running results than rear foot landing and forefoot landing strike.
There are various recommendations by many coaches regarding foot landing techniques in distance running that are meant to improve running performance and prevent injuries. Several studies have investigated the kinematic and kinetic differences between rearfoot strike (RFS), midfoot strike (MFS), and forefoot strike (FFS) patterns at foot landing and their effects on running efficiency on a treadmill and over ground conditions.
However, little is known about the actual condition of the foot strike pattern during an actual road race at the elite level of competition. The purpose of the present study was to document actual foot strike patterns during a half marathon in which elite international level runners, including Olympians, compete. Four hundred fifteen runners were filmed by 2 120-Hz video cameras in the height of 0.15 m placed at the 15.0-km point and obtained sagittal foot landing and taking off images for 283 runners.
Rearfoot strike was observed in 74.9% of all analyzed runners, MFS in 23.7%, and FFS in 1.4%. The percentage of MFS was higher in the faster runners group, when all runners were ranked and divided into 50 runner groups at the 15.0-km point of the competition. Read More..
Changing a running foot landing technique is not easy. You would need a lot of practice before you manage to run without thinking of the foot landing strike technique. Once you run without thinking of the next stride, you know you are ready. Soon enough you will be running faster marathons with pose method.
Check this Running Technique – Kindle:
Share this page..