Cargo Pocket Sweatpant, womens fashion joggers. When walking, we usually land on our heel and push off with our forefoot in a basic heel-to-toe manner. When running, different patterns are possible—you can heel strike, as in walking, or you can forefoot strike. But which is better?
To answer that question, try this: Stand up and jump a couple of times, in a way that feels most natural.
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Now think about where you landed. Wasn’t it the upper-central part of your foot? Now, try to jump and land on your heels. It might be painful and probably you will not be able to jump very high. When landing on your forefoot, the Achilles tendon gives you natural elasticity that helps you to spring off your feet and jump higher.
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Landing on your heels can cause a lot of pressure to your joints, especially the knees, and therefore increase the risk of some of the most common running injuries. That happens because the collision of the heel to the ground generates an initial impact force that is usually greater than in the case of a forefoot strike.
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To feel and remember movement patterns, try jogging in place, jumping, jogging backwards or barefoot. That is when your feet move naturally, which is the movement you will aim at when jogging as well. Just be careful do not try jogging on your tiptoes, but by using the upper-central, widest part of your foot.
During walking or any other physical activity your breathing follows your natural instincts. It’s completely automatic, so all you need to do is trust your body.
As running experts, we are often asked about breathing while running. Is it true that it is better to breathe in by your nose and out by your mouth? Even with walking, the oxygen demand increases with speed, which makes you breathe faster and makes your heart beat faster. When you walk slowly, your energy expenditure is three times higher than when sitting still.
That figure rises to five times higher for brisk walking and six times when climbing the stairs. Still, in none of the examples above are you consciously controlling the way you breathe. With no effort on your part, your lungs and heart automatically adjust themselves to the activity performed.