It is time to teach running technique. In the last few years running technique has been receiving more than usual attention in the popular press. This includes mainstream magazines such as the New Yorker, major newspapers such as the New York and many newspapers in the major and some smaller,cities.
Interest in running technique probably stems from the barefoot running boom and the increased use of minimalist type shoes. With these shoes it is impossible to run with the typical technique used by most long distance runners, i.e., having touchdown occur on the heel. The reason for this is very simple; it hurts too much.
Runners are finding that they must modify their technique to land midfoot or ball-heel. How they do this however, often leaves much to be desired. Because running technique has been ignored for so many years, there is very little information available on how an effective – and safe – touchdown should take place.
Recent running studies only focus on the foot in contact with the ground not how the foot came in contact with the ground. This includes the so-called running gurus Liebermann at Harvard and Weyand and his group of researchers at SMU. They only focus on one aspect and don’t look at the total running stride.
If the entire running stride were closely examined they would see that it is possible to swing the leg out and then backward to land on the forefoot. Or you can drive the leg straight down after driving the thigh forward during the pushoff. Or you can swing the leg forward and then bend the knee to bring the foot in contact with the ground.
Some runners, especially if they are heel strikers, simply drive the leg in front and let it stay there until the leg makes contact with the ground. These runners are typically known as over- striders. This technique is generally accepted as being very ineffective in the running community.
To ensure the most effective touchdown and maximum safety in running it is important that runners learn to change their technique. It should not be by trial and error. From my work with hundreds of runners I have found that the most effective technique for all runners is to swing the leg out in front and then bring it back and down to make contact with the ground. It should also be noted that this technique creates greater force which the body then uses to get a more powerful pushoff.
For more information and description illustrated with pictures of this technique see the second edition of Explosive Running. Much detail is devoted to the touchdown as well as specialized strength exercises that can improve running speed without additional running.