Changing The Way You Run May Be Harmful

Changing your running technique might not offer the performance and injury avoidance benefits that running blogs would have you believe.

Asian Scientist (Feb. 18, 2014) – Changing your running technique from a rearfoot strike (landing on your heel first) to a forefoot strike (landing on the ball of your foot first) might not offer the performance and injury avoidance benefits that running blogs would have you believe.

In fact, research suggests doing so may actually have adverse repercussions.

According to a study published in Medicine and Science in Sport and Exercise, those with a natural rearfoot strike had to produce nearly 20 per cent more work in their legs after changing to the unfamiliar forefoot strike technique.

Furthermore, the risk of injury to the ankle and hip significantly increased when running technique was changed to the unfamiliar forefoot strike.

The findings led the article’s lead author, Sarah Stearne, to conclude: “If you are a rearfoot strike runner (which 75 per cent of people are) stick to what you know. Changing to a forefoot strike technique could increase your chance of injury and will most likely slow you down.”

However, the research also found that those who naturally use a forefoot strike running technique may benefit from changing to a rearfoot strike.

Forefoot strikers changing to the unfamiliar rearfoot strike technique reduced the work done by the leg by 10 per cent and load on the ankle by a third. Although this switch is much less common among runners, it could prove a useful strategy during rehabilitation from an ankle injury.

“If you are plagued by a persistent injury, changing foot strike technique does alter the loads on your joints, so it may be useful,” said Stearne.

“However, while lowering the risk of certain injuries, the risk of acquiring others is increased, so be sure to take it slow and seek advice from a qualified running coach.”

The study provides the first comprehensive evidence regarding the consequences of changing foot strike technique. Future research will focus on the long term effects of changing technique.

The article can be found at: Stearne S et al. (2014) Joint Kinetics In Rearfoot Versus Forefoot Running: Implications Of Switching Technique.

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Source: University of Western Australia; Photo: Danielle Walquist Lynch/Flickr/CC.
Disclaimer: This article does not necessarily reflect the views of AsianScientist or its staff.

Asian Scientist Magazine is an award-winning science and technology magazine that highlights R&D news stories from Asia to a global audience. The magazine is published by Singapore-headquartered Wildtype Media Group.

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