According to the "The competitive Runner's Handbook", there are two types of foot strike, namely heel-ball (rear foot) and ball-heel (fore foot). And if one run barefoot, he/she will feel that barefoot running is ball-heel. Most fast runners run in ball-heel strike and that include the elites. With this type of foot strike, it allows runners to gain speed by increasing both stride length and rate. Whereas stride length is minimizes with heel-ball running. But excessive toe strikers land too high on their toes, as this will increases the strain on the lower leg, and results in too much bouncing and, thus wasted energy.
Ball-heed runners are normally light weighted, have strong and flexible leg muscles, and can race at least at 7 minutes per mile pace. Most average runners will be safer and more efficient sing the heel-ball or midfoot strike method. Ultimately, the best footstrike is one that allow the runner to run relaxed and efficiently.
For runner who wants to switch from heel-ball to ball-heel strike running, he/she must do so gradually. Periodically during training runs and races, concentrate on using the new footstrike. Switching to heel-ball running is recommended for marathon training and races, while ball-heel form for short, intense speed training and races of 5 k and less. To reduce injury when switching to ball-heel, runner must strengthen and stretch key muscles and tendons that will asked to do additional work. Not all runners can safely change their footstrike.
Once the runner develop a powerful ball-heel foot drive, keep it fine tuned. It's easy to fall back to the lazy heel-ball footstrikes which require lesser effort.Whatever footstrike one use, alway strive to hit the ground lightly and quietly. The sound of the footstrike decreases as one become more efficient.
Newton running shoes encourage running in forefoot. See here for more details.
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