How should I run?
Posted on 15 January 2016
If you’ve never run before, how do you get started? What is the right way – heel first, toe first? How do I find the right shoes? What is the right way to run?
You’ve been running since about the time you started walking… but, you’ll be surprised to hear, now that you’re a grown-up, you’re probably doing it wrong. When it comes to distance running (or jogging), about 80% of us are what’s called ‘rearfoot runners’, which means our heel hits the ground first (heel-toe). A further 15% of runners are ‘midfoot runners’, so their feet hit the ground flat. The final 5% are ‘forefoot runners’, who run on the balls of their feet. Here’s the funny thing, though: almost everybody, when they run barefoot, turns back into a forefoot runner.
‘Forefoot running is what you’d use for sprinting,’ says Dr Herman Kotzé, a doctor of sports medicine at Mediclinic Stellenbosch and the Stellenbosch Academy of Sport. From a biometric point of view forefoot running is faster, but it requires strong calf and leg muscles.
There are various studies – and loads of online debates – about the pros and cons of each running style. ‘But,’ says Dr Kotzé, ‘the theory is that if you run on your front foot, you should experience fewer injuries. Based on that, if you had to ask me to say which style is best, I’d say forefoot running: toes first.’
Your running style (or ‘gait’) can play a huge role in affecting your efficiency. For example, if you lean too far forward, you’ll increase the load on the front of your knee and limit your arm movement, which can slow you down. To fix this, stand with your feet shoulder-width apart and lean forward at your ankles until your weight shifts to the balls of your feet. Feel that? That’s your best running angle.
To conserve energy, you’ll want to reduce the amount of time that your foot is in contact with the ground – and, as a result, the amount of time and energy your legs spend supporting your body weight. So keep your rhythm brisk, making each step quicker and spending less time with your feet on the ground.
If you experience any kind of pain when you’re running, then you’re doing something wrong. Speak to a biokineticist about your form (remember, you may just be leaning too far forward), and speak to a podiatrist about getting a good pair of running shoes.
‘There’s been a lot of discussion lately around barefoot running and minimalistic shoes,’ says Dr Kotzé. ‘Minimalist shoes will help you run more on your forefoot, instead of your heel striking the ground first.’ And that, the theory goes, will help you run faster, better and injury-free.