I’ve recently had the occasion to go through all my resource materials from over the years to provide handouts for my running clinics. How “old school” is that? I actually give out hard copies… anyway… in terms of book learnin’ the most complete, comprehensive volume I have in my library is Training Distance Runners by Coe & Martin. I seem to gravitate to the most clear, analytical and well thought out explanations for the bio-mechanical, physiological and psychological experience of running and this book really has “it.” My copy is extensively dog-eared and highlighted, chapter after chapter. On pages 16-17 is the best answer I’ve ever found to explain the relationship of the foot-strike to the running stride and why I coach my runners to make a “whole-foot” contact with the ground rather than manipulate the foot in any way toward the forefoot or heel when bearing the weight of the body during the swing phase of the running stride.

‘Improved flexibility of the ankle has a payoff in stride length. Ankle flexibility seems best to be displayed at international track meets by the African runners, particularly those who grew up as children running barefoot. Their style shows the knee of the supporting leg well infront of the ankle, giving the foot a greater range of motion throughout take off. It is a well known physiological fact that a muscle can generate greater shortening if it has been pre-stretched before tension generation begins. The longer the heel is left in contact with the ground while the knee moves forward, the greater the pre-stretch of the calf muscles. This will both increase stride length and power.’ (Training Distance Runners by Coe & Martin)

We call this “grounding out” and “relaxing down.”

Having said that, it’s important to remember that “over-striding;” landing ahead of the center of gravity/mass actually has a decelerating affect along with other undesirable impacts and pounding on the runner’s structure.  I will elaborate on this stride phenomenon more in future blogs .

The point here is that whether we’re running barefoot or in flat flexible shoes (hopefully), the technique we need to practice is grounding out through the whole foot with the heel down which allows for “late take-off.” Consciously leaving the foot on the ground for an instant can be effective to this end. This serves to both release and pre-stretch the muscles in the legs and increase the propulsive power and energy return of the running stride.

Capische?

Thanks to coach/authors like Coe and Martin for articulating so well, as early as the 80′s-90′s, what was surely transmitted to them by mentors from their respective traditions. I hope I do as well as they did. It seems unfortunate that many of my peers seem to be overlooking or even dismissing this tried and true ”foot-strike wisdom” at the present time.