Best running support

In the second half of the 20th century, and especially in the 21st century, the practice of running has increased. Gone are those days jogging or jogging make room for lifting run or trail running.

In parallel, a market has developed around this practice in which materials (sneakers, textiles, electronic devices…) and marketing events related.

However, since time immemorial, there’s one thing that hasn’t changed about running: repetitive foot contact with the ground. And it was associated with both sports performance and injuries associated with this sport.

Running technique matters

First of all, we need to clarify that the contact of the foot with the ground while running differs depending on each person, the type of terrain and the shoes we wear. Among other things, running technique will depend on our body size, our physical ability to exert effort, and previous running experience. And not like when we’re running on level ground, like when we’re going up or down hills. Even when the firm is stable (asphalt or track) or when it is unstable (roads or trails).

There are ways to run that maximize efficiency and minimize the chance of injury. However, there are also ways of running, which, although less effective, do not cause injury to the athlete. What can increase the likelihood of injury is a sudden change in running technique for a person with no starting problems. Therefore, it is recommended that any changes be progressive.

knee slightly bent

In general, when we run, we must support the leg in such a way that the speed we have (in the form of kinetic energy) is used to the maximum. To do this, our support should “brake” us as little as possible and allow us to push ourselves to the next step as much as possible. To achieve this on a flat surface, support that provides slight knee flexion and support on the midfoot is ideal. However, this type of support uses the muscles in the back of the leg (especially the biceps femoris) more. Therefore, sufficient levels of strength are needed to be able to move without increasing the risk of injury.

Inexperienced runners often land on their heels first. This increases the force with which the foot hits the ground, forcing our joints (ankle, knee, hip, and spine) to absorb it. However, this movement requires less muscular effort and is commonly used by long-distance runners.

Looking at the finish of a marathon, we see how fatigue turns the perfect step of professional marathon runners into a heel strike. And while athletes who strike with the forefoot or midfoot are less likely to be injured, this is not related to the maximum force generated.

Strong Achilles tendon prevents injury

In addition to muscle and bone, we must pay attention to their point of attachment: the tendon, which serves to transmit force to the muscle during movement, as well as to absorb tensile forces that can damage the same muscle.

The tendons that are most involved in running, such as the Achilles tendon, store and return elastic energy with every step we take, like a spring. In this case, training makes the tendons stronger and better prepared for the stresses of the race, becoming bigger and more powerful (just like muscles do). And, as with muscles and bones, overuse will make them more prone to injury.

If you notice more injuries in heel runners, it may be due to the inexperience of the runner rather than 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 much more impact than faster athletes, who are also usually better prepared.

These runners can make better use of the speed they carry and move more through training their muscles, bones and tendons. Their support allows them to avoid “stopping” when they land with their feet, and they have enough power to use their momentum better.

Summarizing, it can be argued that the type of runner’s footprint in itself does not affect either the performance or health of the athlete (with the exception of diagnosed pathologies and extreme values). However, it can give us an idea of ​​the specific training needs of each runner. Special preparation for the test, adaptation of time and intensity, strength work or improving the technique and efficiency of the race gradually adapt our way of running. Ideally, under the supervision of a licensed professional. And, thanks to this, our footprint can also gradually develop.

Cesar Berzosa, Professor of Physiology Applied to Exercise, Saint George University

This article was originally published on The Conversation. Read the original.