Putting the right foot first?

On your runs, you may have noticed various running styles – some people take short stiff steps very quickly, others flick their fingers dramatically at every foot fall, while others glide across the ground effortlessly but don’t seem to be moving very fast at all. There is an argument for running however you feel most comfortable, whether that’s with little shuffling steps or flicking fingers, as long as you aren’t injuring yourself. When it comes to technique, there are as many theories as there are runners and the footfall argument is a persistent one.

Heel, midfoot, or forefoot strike?

One of the most important debates in running training circles is about where and how your foot should hit the ground while running. There are good arguments for each of these techniques but it’s also important to consider your own comfort and the impact of each style on your own body – every runner is shaped differently, and while one running style might be ideal for one person, it might injure another.

Running is a very repetitive sport with the same amount of pressure and force being put on the same parts of the body with each stride. It’s therefore very important to be sure to adopt the most comfortable running style for you (and to have the best shoes for your running style). Runners who have a natural midfoot strike who try to force a forefoot strike may reduce the impact and strain on their joints, but they may also not have the hip flexibility to run efficiently with a forefoot strike.

In fact, the effect of forcing an unnatural footstrike might be worse for your running than sticking with what you’re currently doing, says Dr Peter Larson, who teaches exercise physiology at Saint Anselm College in Manchester. “If you start by changing to shoes with a lower heel or running with a shorter stride length, your footstrike will change, even if you still don’t change from being a heel-striker to a midfoot or forefoot striker.”

There are some other ways to improve your running efficiency without forcing your feet to land where they don’t naturally. Try:

• Leaning forward from the ankles.
• Shortening your stride length and increasing your cadence.
• Running on different surfaces.
• Running more lightly so that you don’t land as hard on the ground. Imagine you have a huge helium balloon tied to your head pulling your weight up.

Whichever way you run, be sure that you’re comfortable and don’t try to force your body into positions that may cause you an injury. This will automatically improve your running.