Forefoot

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The sections "advantages", "disadvantages" should be assessed critically. Studies on the positive and negative aspects of the forefoot run are quite thin; but there are studies. discussion

In the Vorfußlauf , who also ball running or football run is called, which sets foot in the attachment phase first on the outer edge of the ball of the foot on the natural forefoot supination , then rolls laterally to the big toe and then descends optional until the heel off. Finally, the runner pushes the foot off again over the ball of the big toe.

Other running styles are the hindfoot and metatarsals .

Areas of application

The forefoot run can be used on all distances from sprint to ultra marathon . With the additional lever of the foot on the attachment, forefoot running is popular on uneven terrain, such as uphill running and cross-country running , as the reaction time is increased. Safety over efficiency usually applies there. When sprinting correctly, the forefoot attachment results automatically from the strong forward leaning of the body, the foot falls below the center of the body. Walking barefoot is only possible with the cushioning forefoot lever, as otherwise the impact forces on the heel would be too great.

Benefits of walking on the forefoot

• Tendons can release the energy absorbed during attachment like a rubber band.
• By activating the muscle-tendon chain, the shock load is better absorbed, since the arches of the foot , tendons and calf muscles can absorb energy and force peaks are better distributed.
• Fluid running movement, among other things, through the pulling movement of the rear thigh muscles .
• More power development possible, therefore common running style for short and medium distances, while long distances require more endurance than strength.
• Avoid kinking inwards with strong tilting movements of the foot (over- pronation ) if the calf muscle is sufficiently trained.
• The additional lever of the foot when putting on the reaction time is increased and the risk of injury z. B. lowered by bending.

Disadvantages of walking on the forefoot

• If the running efficiency is poor, running forefoot is more strenuous and uneconomical, since the body absorbs the impact loads muscularly.
• The advantages of walking forefoot only come to the fore when it is done properly.
• Increased strain on tendons and muscles such as calf muscles.
• More stress on the forefoot area when landing.

Running shoes

A running shoe should meet a few criteria for healthy forefoot walking in order to avoid injuries.

• The toe box must be wide and high enough to allow the toes to be stretched, bent and spread apart. Without sufficient toe flexion, the arch of the foot cannot be pretensioned.
• The shoe should have very little or no drop to allow the tendons to absorb full energy.

Many minimalist running shoes with low cushioning, running sandals, but also certain models with medium to heavily cushioned shoes are suitable for this. The latter is particularly found in the ultramarathon area. Alternatively, you can also train barefoot on a soft surface.

literature

• Matthias Marquardt: Running, of course . spomedis, Freiburg im Breisgau 2002, ISBN 3-936376-07-7 .
• Herbert Steffny: The big running book . Southwest, 2011, ISBN 978-3-517-06728-5 .
• Ken Mierke: Running training for triathletes and marathon runners . Sportwelt Verlag , Betzenstein 2007, ISBN 978-3-9811428-2-2 .

Web links

• Comparison of the running styles forefoot, metatarsal and hindfoot

Individual evidence

1. ↑ Timothy Ferriss : The 4-hour body: Fitter - healthier - more attractive - reaching a maximum with minimal effort . 2011, ISBN 978-3-570-50132-0 , pp. 608 .