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Running Tips
The FootstrikeA brief look at:
Which one are you and why does it matter?
…..…..Well.....to understand it….
...…lets look at......
…..Newton's 3rd law
For every action,there is a reaction equal in amount but opposite in direction.
Its all about the
Ground Reaction Forces
When you run you apply force to the groundThe ground absorbs some of this force and
re-directs the rest up through the body.
In the heel strike the force is
rebounded up through the leg
acting as a brake.
Direction of running
Direction of force
Midfoot Strike
Direction of force
Direction of running
Forefoot StrikeMore
apparent at higher speeds
Direction of running
Direction of force
Heel Strike
Dir
ecti
on o
f fo
rce
–Act
s as
a b
rake
Direction of force – assists running
Mid foot Strike
Running Speed affects Foot Strike
Jogging = Midfoot to heel strike, Running Fast= Midfoot to forefoot,
To sum it up…• In heel striking, the collision of the heel with the ground
generates a large force. This force sends a shock wave up through the body via the skeletal system
In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact with a lesser force.
Midfoot strikes represent a continuum between heel strikes and forefoot strikes. Depending on where the center of pressure is at impact and how stiff the ankle and knee are during impact, one can land softly in a midfoot strike.
Some midfoot strikes can generate impacts like those of heel strikes. However, these forces are distributed over larger surfaces areas, reducing the stress on the foot
Want to know more?Contact the Swift team for running drills and
related exercises
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