Run Well Juliet McGrattan (microsoft ebook reader TXT) 📖

year and so I tried everything to get rid of it as quickly as possible. My physio put me straight, there was no quick fix. Time was the best healer but I feel the Strassburg Sock and transitioning to low drop shoes [where the difference between the thickness of the sole at the toe and heel is small] helped. Everything else I did in those eight months was pain management.

Darren Smith, writer and runner

Q My GP thinks I have a Morton’s Neuroma. Has ­running caused this?

A Morton’s Neuroma is one of many causes of metatarsalgia (pain in the metatarsals). It’s caused by thickening of one of the nerves that run between the metatarsal bones, usually the second, third or fourth metatarsals. Pain, tingling or numbness can be felt in the area of the affected nerve and people say it feels like there’s a pebble under the ball of their foot when they walk. It usually presents in one foot, around age 50, and is more common in women than men. Runners are at high risk of a Morton’s Neuroma due to compression and irritation of the nerve when the feet repeatedly strike the ground. The pain can come and go or be continuous. One third of people get better with rest, comfortable footwear and metatarsal pads inserted into shoes (these are available to buy over the counter). Steroid and local anaesthetic injections can help relieve symptoms and there are surgical procedures to cut out or make more room for (decompress) the nerve if symptoms are ongoing.

Q Which part of my foot should I land on when I run?

A The issue of how your foot should strike the ground when you run is a very controversial one. There are essentially three options: forefoot, midfoot and hindfoot. With a forefoot strike you land on your toes and ball of your foot. Midfoot means landing on the centre of your foot (your heel and ball of the foot strike the ground simultaneously) and with a hindfoot technique your heel strikes the ground first. Start observing people’s feet and you will see runners using all three of these landings. Beginner runners and those who run more slowly over longer distances often use the hindfoot landing, also known as heel striking. The faster you run, the more likely it is that you’ll have a forefoot landing, it’s hard to find a sprinter who heel strikes.

Heel striking has had very bad press and runners (myself included) have been encouraged to move to a midfoot strike. The reasons for this make a great deal of sense to me. With a marked heel strike, when you land you are essentially putting on a brake. Your body weight is behind your foot and you have to overcome that backwards force in order to move forwards. That’s not helpful when it comes to running efficiency. The leading leg is outstretched, often with a locked-out knee at the time of impact, putting pressure on the knee joint in a direction that it wasn’t designed for. In addition, you can’t benefit from the propulsive power of your foot arch to help you spring forwards. Compare this to a midfoot landing where your body weight is directly over your knee as you land, everything is aligned, and the foot arch can then flatten onto the ground and propel you forwards as it shortens when you lift off.

Heel striking is very common because of our sedentary lifestyle. When we sit for long periods we develop weak glutes and tight hip flexors. Instead of being upright and having our pelvis tucked underneath us when we run, our hips sink down, bottom sticks out and we run as if we’re still sitting on a sofa. We run as if we’re walking and the two are different. Running is actually jumping, because there’s a time when both feet are off the ground.

With a marked forefoot landing, bodyweight is usually ahead of the landing leg. If you take your shoes off and run barefoot you’ll probably find that you land on your forefoot or midfoot. Most people do. Many choose to run barefoot or in very minimalist shoes, believing we’re designed to run barefoot, and because they have found they have fewer injuries and better running performance. However, while heel striking can lead to knee injury, there’s significant concern that a strong forefoot landing leads to more Achilles injuries. If you watch someone who is purely forefoot running, you’ll observe that their calf is continuously under tension and it’s easy to see how that can lead to Achilles tendon problems.

Q Should I try to change my foot strike?

A Some people argue that, no, you shouldn’t. Everyone is different and just do what comes naturally. Some running is better than no running, regardless of how you land. To a certain extent I agree and I certainly wouldn’t advocate changing your foot strike yourself without the advice of an experienced running coach. It should only ever be done very gradually and it can take years for it to become natural. However, if you have certain issues or injuries, want to address a plateau in your running speed or just feel that your running isn’t optimal, then it’s worth seeing a running coach who has experience in running gait. There are other simpler things they may suggest prior to focusing purely on your feet, including improving your posture, shortening your stride and increasing your running cadence. These in themselves may be enough to give you the outcomes you want. All of these will most likely encourage your body away from a heel strike and towards a midfoot strike. In the meantime, I continue my personal endeavour to master a subconscious midfoot strike.

Did you know?

There are 28 bones and over 100 ligaments in each of your feet.

Q I’ve got pain at the back of my ankle. Is it my Achilles and can I carry on running?

A This could well be pain