Hindfoot

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The backfoot run , also known as the heel run, is a running style particularly used by hobby runners, long distance runners and marathon runners . The foot hits the ground in the area of ​​the outer edge of the heel during the strike phase. The foot then bends slightly inwards until the entire sole rests on it. Finally the foot rolls over the ball of the big toe while at the same time pushing itself off again.

The hindfoot run is the most common because it appears to be less strenuous than the forefoot run. Most running shoes (except for sprint shoes in particular) are designed for this running style. With their additional cushioning, they should compensate for the disadvantage of the greater stress on the joints from the impact. According to recent studies, however, the actual strength of the vibration increases the better a running shoe is cushioned, because the human foot adapts to the hardness of the ground. Only a few walk barefoot in the heel style, with the exception of soft surfaces such as the beach and meadow, because on harder surfaces the foot's own damping elements (sole, arch of the foot) are only just sufficient with joint-relieving rearfoot running style optimization in sport. Therefore, most runners barefoot prefer the forefoot run , others switch to the metatarsal run , but in popular sports about the same number stick to the rear foot run.

Since the heel is bony and has no damping properties, the shock is transmitted directly to the entire skeleton.

The forefoot run is also significantly more economical and energy- saving than the rear foot run thanks to the elasticity of the recoil of the muscle and connective tissue. The acclimatization phase must be gradual to avoid injury from sudden overload. When walking barefoot, it is advantageous to sit on the metatarsus . Shoes, on the other hand, usually have strong cushioning on the heel, which makes treading with the heel possible and - due to the longer stride - advantageous. In western countries, treading on the heel while walking and running is now the most common. However, professional marathon runners use the forefoot or metatarsal run .

Benefits of walking on the rear foot

  • Particularly suitable for slow running pace that is closer to walking

Disadvantages of walking on the rear foot

  • Heavy impact loads on the joints
  • Less fluid running movement, as the impact of the running movement is passed on from the heel bone directly to the upper body regions
  • In contrast to the forefoot, the foot kinks more inward, especially when overpronated .
  • The heel attachment is usually accompanied by too long a step forward (in the direction of walking). By placing the foot in front of the body's center of gravity, the runner is slowed down more than with the metatarsal or forefoot run .

Web links

literature

Individual evidence

  1. ↑ a b Christopher McDougall: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen . Knopf, 2009, ISBN 978-0-307-26630-9 (English).
  2. ^ Peter Larson: Comparison of foot strike patterns of barefoot and minimally shod runners in a recreational road race . In: Journal of Sport and Health Science . tape 3 , no. 2 , June 2014, p. 137–142 , doi : 10.1016 / j.jshs.2014.03.003 .
  3. ↑ Sports books for the discerning. Sportwelt-Verlag, archived from the original on October 10, 2010 ; Retrieved June 26, 2016 . Use recoil elasticity when walking forefoot
  4. ↑ Mierke, Ken: Running training for triathletes and marathon runners. Sportwelt Verlag , 2007
  5. ↑ Fred Dijkstra: Slow motion of foot landing in marathon. YouTube, January 27, 2010, accessed June 26, 2016 .