w****1
发帖数: 4931 | 1 What I didn't say is that I'm running at a much slower pace. And I feel good
. This 20-miler is the easiest I have ever done, and also the slowest. I was
really considering going for 26 on the treadmill but I was too bored and
didn't want to risk serious injuries. I'm still wearing mizuno, and I'm actually mixing forefoot and heels today. My left foot which hurt in the 17-miler earlier this week has recovered. When I feel uneasy in my knees, I switch to forefoot. When my feet are sore, I go back |
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a*********h
发帖数: 306 | 2 I guess that the threshold pace may also be related to the stride length and
running pose.
If stride length is small and one tends to run leaning forward, it is more
natural to do ball landing (even if the speed is not so fast).
my forefoot. This is very much a personal preference I think.
a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40
pace, and it doesn't even feel hard running on forefoot. |
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z*****a
发帖数: 9790 | 3 汗，如果是我，7:30就非用ball landing不可了
my forefoot. This is very much a personal preference I think.
a tempo run, on an extended downhill stretch I can easily hit 5:45-5:40
pace, and it doesn't even feel hard running on forefoot. |
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w****1
发帖数: 4931 | 4 I recommend running on your forefoot on the downhills. In the past few
months I run on rolling hills in almost
every workout, including downhill sections where I could easily hit sub 6:00
pace if I feel like. I land on my
forefoot exclusively on steep downhills, and my knees feel as good as they'
ve ever been. |
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g*****r
发帖数: 4444 | 5 Thank you guys. It's true I'm a heel striker, I rarely land with midfoot,
and never land with forefoot.
will do the forefoot running whx mentioned. It will be fun. |
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w****1
发帖数: 4931 | 6 There is no necessary correlation between foot strike and the speed. These
days when I warm up for a run, I always start with forefoot strike, and
switch to midfoot later. The reason is that forefoot strike offers maximal
protection on the joints, and that is particularly important when I'm not
fully warmed up. |
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b********a
发帖数: 5418 | 7 Thank you so much for the long long reply!
Yes he read the book indeed :) and he experienced the same thing as your
friends, that his pains are gone
running with 5-fingers.
I guess my question really is, can we just run forefoot with regular running
shoes, and would that give us the
same result as 5-fingers. From your own experience I think the answer is a '
yes'. I'll try train myself doing
forefoot and midfoot strikes from now on!
Thank you again.
read
time |
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b********a
发帖数: 5418 | 8 Thank you so much for the long long reply!
Yes he read the book indeed :) and he experienced the same thing as your
friends, that his pains are gone
running with 5-fingers.
I guess my question really is, can we just run forefoot with regular running
shoes, and would that give us the
same result as 5-fingers. From your own experience I think the answer is a '
yes'. I'll try train myself doing
forefoot and midfoot strikes from now on!
Thank you again.
read
time |
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e*e
发帖数: 6808 | 9 不同的姿势使用的肌肉力量都不一样
不管哪种改变，一下子变化太大都容易受伤
跑很快的人，跑很慢的pace也是很艰难的，穆哈哈哈~~
我没试过五指，但试过forefoot。对我来说，最大的问题是肌肉不够强劲，速度控制不
下来，基本上400M就是我forefoot的极限//blush
另一方面，脚弓力量也不行，track跑完脚会不舒服几天。
我觉得不一定那个就一定好，那个就一定不好。了解各自的利弊优缺，根据需要采用就
好了。 |
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g*****r
发帖数: 4444 | 10 I tried running with forefoot landing this morning in parts of my run. I
didn't feel any impact on my knees in these parts at all. And after running
a while with forefoot landing, somehow some muscle somewhere was warmed up
and it felt really good. Thanks! |
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w****1
发帖数: 4931 | 11 Forefoot, midfoot, or heel strike can be trained -- the transition won't be
easy though.
Here are four pictures of me in races taken in May 2009, Oct 2009, Nov 2009
and this month. In the first one,
I had a very extreme case of heel strike. I suffered a knee injury shortly
after that race. In the second picture,
my heel strike became a moderate one. In the third one I ran in five fingers
and it was completely forefoot
strike. In the fourth one it was midfoot strike. |
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w****1
发帖数: 4931 | 12 If you are used to running on forefoot you can run on forefoot anywhere. Do
what you can. 15 min/mile uphill
is just fine. |
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A****t
发帖数: 759 | 13 Awesome! totally agree that forefoot landing is extremely efficient.
I ran forefoot and midfoot landing 50/50 today. maybe my calf is still week |
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w****1
发帖数: 4931 | 14 running form checklist:
1. lower back straight
2. drive with hips
3. feet aligned, pointing forward
4. paw back
5. imagine a soccer ball is rolling back under your feet
6. relax your arms as if you are holding butterflies in your hands
for forefoot, midfoot strike, it's better to start by practicing barefoot
drills. The main purpose of barefoot drills is not to improve the strength
but to set your body (especially the upper body) in the right position for
forefoot strike, and to teach your legs |
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o*******r
发帖数: 4921 | 15 恩.我就是forefoot landing.plantar fasciitis骚扰我一年了.
所以forefoot landing也不是万能的.注意多靠大腿,小腿用多了,很容易得plantar
fasciitis的
fasciitis |
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w****1
发帖数: 4931 | 16 I feel that cumulus is just fine for forefoot strike. After all, I have gone
for more than 4 weeks of running
entirely on forefoot, more than 10 miles a day on average, with speed work,
and no injury until now. Also, the
previous time I had AT problem was from running in vibram five fingers. I
would not point the cause of the
injury to my shoes.
throw |
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T****a
发帖数: 4651 | 17 I'm mid-foot striker on flat surface, but switch to forefoot on uphill. In
fact, I really enjoy going up, and often feel a sense of power. But when I
come down, I switch to heel strikes and try to counter the gravity pull in
order to maintain stability. That's why my knees hurt. To go down with
forefoot, it seems that I'd need to first develop a strong calf that can
maintain balance at a high speed.
keeping |
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w****1
发帖数: 4931 | 18 It's a bit counterintuitive, but even if you do heelstrike on the uphill,
you should still do forefoot or midfoot on
the downhill, precisely for the reason that your knees would take more
impact otherwise. To begin, just run
downhill slowly and gently on forefoot. It may feel weird initially, and you
may feel like your calfs are gonna
cramp, but you'll get used to it. |
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w****1
发帖数: 4931 | 19 I first started doing forefoot in and only in five fingers in August of 2009
. It was a desperate measure after
battling a knee injury (inflammation of quadricep tendon) for weeks. At the
time I did a little bit of running
in five fingers, no more than 5 miles, to adjust my running form. When I put
my regular running shoes back
on, I go back to heel strike.
I made a real attempt to switch to forefoot strike in November of 2009,
because my shin splints got really
bad after bay state marathon. At |
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w****1
发帖数: 4931 | 20 can't you feel the difference with your feet? I don't need to see any video
to know that I'm doing forefoot strike, because the pressure is entirely on
my forefoot.
Perhaps you need to paw back more. |
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o*******r
发帖数: 4921 | 21 我感觉不出区别.
对于我来说,forefoot和midfoot landing的区别太细微了.冲刺的时候,就从midfoot转
到forefoot了.
video
on |
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b*********a
发帖数: 1145 | 22 水泥地可以跑的﹐但是一定要forefoot landing﹐還有要穿有cushion的跑鞋﹐我在水
泥路上跑一年多了﹐尤其最近改forefoot landing﹐感覺好極了﹐膝蓋完全沒有感覺。
不過我曾把跑鞋鞋墊拿掉﹐還曾穿VFF跑水泥路﹐那個對腳的要求太高了﹐跑完腳疼好
幾天。
如果fortfoot landing﹐只有腳會出問題﹐膝蓋等關節不可能有問題﹐等你腳強壯了﹐
哪都沒問題了。
BTW﹐我是菜菜鳥。 |
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b*********a
发帖数: 1145 | 23 我跑的都是不断上坡下坡， 下坡的时候容易变成heel strike，你是不是不自觉form就
变了？
光脚跑跑，找找forefoot landing的感觉。我甚至开始穿VFF还是heel strike，好在我
当时把跑鞋的鞋垫抽了跑水泥路，姿势不对很快就脚跟疼了，一疼就自动变 forefoot
landing了，哈哈 |
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w****1
发帖数: 4931 | 24 after Wednesday's speed work I felt a bit tightness in my soleus muscle just
above my right ankle. It didn't seem to be a big deal at the time, but just
hours after I finished my workout it became a fully blown inflammation and
hurt when I walked. In my past experience, an injury that shows up all of a
sudden AFTER a run is usually not so serious and should be only temporary.
Yesterday in my recovery run it started to hurt after just a mile and I cut
the run short at three miles. The inflammatio... 阅读全帖 |
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i*********5
发帖数: 19210 | 25 Take a good rest, man!
And what are "forefoot running" and "midfoot running"? These terms sound so
advanced to me. How do I know if I'm forefoot or midfoot? or maybe even
rearfoot?
just
just
and
a
cut
day |
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w****1
发帖数: 4931 | 26 nah these are just terms I made up.:) By forefoot running I meant my foot
hits the ground on the front, whereas in forefoot running the foot strikes
on the outside edge.
so |
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y******n
发帖数: 4527 | 27 周日全马之后，本来打算一周都休息的。不过开会连着开几天，累的头昏脑胀，实在坚
持不了每天晚上的session，今天就抽空跑了出来。
也是，来到portland， OR，长跑之乡，不跑步太可惜了。沿着downtown的河边，龟速
了2迈，11:30的pace。膝盖脚踝都还好，没什么感觉。就是全程forefoot，小腿有点酸
，结合平时的感觉和芝马的照片，发现自己依然是不折不扣的heelstriker，really
bad。可能是4月份裸奔的那次全马把膝盖伤了一遍，然后膝盖自身增强了，现在膝盖一
直没啥感觉，还以为自己慢慢的转向forefoot。
landing是以后的重点科目了。
回到hotel又去跑步机龟了1迈，没风扇，太热了，早早收兵。 |
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w****1
发帖数: 4931 | 28 This is a guy who has set the American record in 5000m and is the second fastest American in the half marathon. But even he needed to work on his form in order to do well in the marathon, and on the way of moving to forefoot strike he experienced some setbacks.
http://www.nytimes.com/2010/10/17/sports/17runner.html
"Salazar thinks that form is as important for distance runners as for
sprinters. He changed Ritzenhein’s posture and stride, admonishing him to
hold his arms higher, to bend less at t... 阅读全帖 |
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y******n
发帖数: 4527 | 29 I have no idea how the injury came with a really slow run and that is my
first time pulled calf. Maybe I was concentrating on forefoot landing when
my muscle tissues were still under damage. That larger contraction on my
calf from forefoot compared to midfoot or heel-strike landing caused the
final collapse.
Good news is that 2011 Boston was already full, :)
At |
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s******p
发帖数: 819 | 30 i think i was forefoot landing or at least midfoot from very beginning. but
with big cushion shoes, you need extra effort to land on forefoot, so you
are forced to heel land.
i don't think there are much running form change for me... i am a slower
runner, so it might has something to do with little injury. |
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w****1
发帖数: 4931 | 31 The AT was very typical forefoot running injury. However, they recovered
quickly and in the end I felt that my joints have completely adapted to
forefoot running.
The shin splints is something different. I have had shin splints many times.
Last year after Bay state marathon I had pretty bad shin splints. Back then
I took one week off running completely, and that allowed me to recover and
train for my 50-miler this January.
Since the first sign of shin splints I've done a lot of icing. But I have... 阅读全帖 |
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f*******e
发帖数: 4531 | 32 I think he meant that you need strong calf to do forefoot landing which can
help to reduce knee injury. Without strong calf, you will suffer either
calf pain or AT pain if you try to do forefoot landing. |
|
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R*****s
发帖数: 41236 | 34 没觉得多大区别啊
cumulus: Heel (24mm), Forefoot (14mm)
speedstar: Heel (21mm), Forefoot (11mm)
坡度其实没差好多。。
want |
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y******n
发帖数: 4527 | 35 Split:
Interval 1 mi 6:42.95
Interval 1 mi 6:52.9
Interval 1 mi 7:04.67
Interval 1 mi 6:57.49
Interval 1 mi 7:01.05
Interval 1 mi 6:42.59
Interval 1 mi 6:43.01
Interval 1 mi 6:36.16
Interval 1 mi 6:32.56
Interval 1 mi 6:29.01
Inte... 阅读全帖 |
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w****1
发帖数: 4931 | 36 newton shoes are supposed to have very small heel to toe drop among
cushioned running shoes (which makes
forefoot strike more natural), hence the thick forefoot cushioning I suppose. |
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w****1
发帖数: 4931 | 37 我现在已经是midfoot为主，forefoot／heelstrike混用。trail run的时候见到大石块
都是forefoot，在软的凹凸不平容易崴脚的地面上用heelstrike。 |
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M**u
发帖数: 10158 | 38 我一直以为land with out edge first是forefoot...
forefoot和midfoot有什么大区别吗？
。但 |
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p***r
发帖数: 4859 | 39 ☆─────────────────────────────────────☆
NLB10 (NLB10) 于 (Thu Nov 26 16:26:00 2009, 美东) 提到:
最近看了一些关于shin splint 的文章，有几篇提到诱因之一就是“landing on the
balls of your feet while running",还有一个挺好的video里面特别提醒“Do not
only land on your balls incase calf injury".
我现在应该就是这个症状，用前脚掌着地时左小腿下部疼痛，但是如果用脚跟着地，减
小步幅，就可以减轻疼痛。我刚跑了几次就痛了，也怪我自己一上来就跑了太远，现在
已经坚持2周不跑了，今天出去跑了2圈，还是疼，走路没事就是跑的时候疼，不知道该
咋办。哪位能给些建议？
☆─────────────────────────────────────☆
whxhm1 (whxhm) 于 (Thu Nov 26 17:10:33 2009, 美东) 提到:
I very much doubt th... 阅读全帖 |
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a******a
发帖数: 2067 | 40 谢谢回帖
现在是adidas supernova sequence 3，去官网居然没找到图，faint
下面是sequence 4的介绍
DETAILS
Weight: 350 g （男鞋）
FORMOTION™ adapts to the ground to ensure the smoothest, most
comfortable run possible; Air mesh upper for maximum breathability; Stitched
-on micro-suede in forefoot for smooth fit and support
adiPRENE®+ in the forefoot maintains propulsion and efficiency;
GEOFIT™ construction for anatomical fit and comfort
TORSION® SYSTEM for midfoot integrity; Pro-moderator med... 阅读全帖 |
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R*****s
发帖数: 41236 | 41 I think it depend on whether you are a forefoot striker or
heel striker, Tarther is good for heel/midfoot striker,
Hyperspeed 4 is excellent for forefoot striker, and
efficient runner....
to |
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t********n
发帖数: 611 | 42 还有一个很重要的忘了说了：forefoot landing对我帮助很大，速度能上去和这个很有
关系，太有关系了，而且一直跑水泥路没有受伤这也很重要。虽然当初练习这个受了很
多伤，但是还是值得的。建议初跑者最好学习forefoot landing，长期来看绝对值得！ |
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R*****s
发帖数: 41236 | 43 FT, 我也一直以为你是forefoot striker,原来跟俺一样....
你这个鞋估计只有如花上次奔的那个有的一拼....
版上我估计也就小龙是真的forefoot striker |
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y**********u
发帖数: 6366 | 44 看了hs5,好像厚度比hs4高了啊
Take off in the Asics Gel Hyper Speed 5, a versatile racing flat with a
comfortable road feel. This shoe has a wide forefoot platform for added
stability and a fluid heel-to-toe ride on the road. Now featuring a wetgrip
outsole for better traction in wet conditions, this shoe will take you far
whether its on the road or around the track. Available February 2012.
Model Number: T217N.9093
Important Shipping Note: U.S. sales only.
Weight: 7.2 oz (size 9)
Stack Height: Heel (24mm),... 阅读全帖 |
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R*****s
发帖数: 41236 | 45 嗯，长距离的forefoot landing对小腿/跟腱/脚的压力非常大...
全马距离用forefoot landing的极少... |
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a******h
发帖数: 1183 | 46 最近得了疑是ITBS，趴窝中，于是整天胡思乱想。。。有些东西一直想不明白，想问问
大家
我觉得同一个人的着地方式，forefoot landing, midfoot landing, 还有heel
landing，是不是跟跑鞋有很大的关系？我的理解是落地时脚的哪一部分先受力就应该
算是那一部分先着地，不知道这样理解对不。
如果是这样的话，那假设我不穿鞋跑步的时候，脚落地是水平的，那如果这个时候我穿
了heel-to-toe drop比较大的鞋，在我继续保持原来跑姿，尝试脚仍然是水平落地的时
候，由于鞋的鞋跟部分比鞋头厚，那这样我是不是就会由光脚的midfoot landing变成
穿了鞋的heel landing了？
如果这是对的话，那一个人要改变着地方式岂不是很容易？如果heel strike太严重的
话就换low drop的鞋或者甚至 drop是负数的鞋来穿，如果forefoot landing想改
midfoot landing的话就换high drop的鞋来穿，等等。还有，版上有些五指鞋的高手说
穿了五指鞋之后穿别的不习惯，是不是因为一般跑鞋都是12mm的drop，那这样高手们... 阅读全帖 |
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M**u
发帖数: 10158 | 47
是不是你们forefoot的小腿也会保持紧张？那forefoot能保证26.2 mile吗？ |
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a******h
发帖数: 1183 | 48 好吧。。。不过事先声明，我写作，总结能力都很差。。。
结论大致是说，一般有经验的跑者都习惯避免heel strike，实验证明，heel strike的
时候人的脚掌会受到一个突变的力，但是如果用forefoot landing或者midfoot
landing的话呢，就没有这个突变的力。这个突变的力呢，有可能是某些人受伤的原因
，不过这个还没证实。
我觉得这里的内容有意思在于各方面很细致的分析，例如从不同方面（对身体的冲击，
对垂直动量转换的影响等）比较heel strike与forefoot landing。而且还有很多的图
片，视频来帮助解释，很不错 |
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W***i
发帖数: 833 | 49 -----
* Shoe and Gear Terms
Body Glide is a lubricating product to prevent chafing and skin irritation.
Some runners use Vaseline or even deodarant instead. You can get body glide
at a running store.
Cushioned refers to a shoe designed for a neutral foot that does not overpro
nate or that may supinate. Supinaters land on the outside of their feet.
Dual-density: This is often called a medial post. The length and strength of
this post determines how much motion control the shoe offers.
Flats: are ... 阅读全帖 |
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