FAQ

Running Types: Are there different running techniques and which one is right?

There are different techniques but retraining is difficult.The main distinction between running styles is whether the foot lands with a toe, mid foot, or heel strike. Running style is automatically established when an individual first begins to run. Because the musculoskeletal system is adapted to running technique, it is often difficult to adjust the style of movement without also drastically changing the way in which the body distributes weight and pressure. Typically, a change in running technique is recommended only in the instance of specific orthopedic problems.

Forefoot Strike

The forefoot strike is associated with increased stress on the leg muscles as well as increased pressure on the forefoot. The entire body weight and acceleration are absorbed by the calf muscles when landing, resulting in higher stress upon the Achilles tendon. For this reason, Achilles tendon complaints are frequently reported among forefoot strikers. Running on the forefoot requires greater strength in the calf muscles to prevent symptoms of overuse.
However, this style of running does have its benefits. Because most of the landing impact is absorbed by the muscle, this technique is relatively easy on the joints, especially in the hips and knees.

Heel Strike

When the heel strikes the ground, the impact of landing is applied immediately and directly to the joints. However, some of the landing force is absorbed by the arch and the inward pronation of the foot. No definite conclusions can be made as to whether the stress to the joints and cartilage is significantly higher with the heel strike technique than with the forefoot strike. While a change to a forefoot strike technique is not essential, a personal gait analysis is recommended.

Recovery: How long does the body take to recover after exercise?

Recovery time is dependent upon duration and intensity of exertion and the physical fitness and capacity of each individual. Moreover, recovery tends to vary between different parts and functions of the body. While creatine phosphate stores may be replenished almost immediately, the normalization of the cardiovascular system can take between 6 and 24 hours. The replenishment of muscle glycogen and fat stores in the liver and muscles requires between 1 to 5 days, and more than 3 days is required for the regeneration of proteins in the muscle fibers.

The resting heart rate may be used to assess the recovery process. Insufficient recovery time will result in a higher heart rate during exercise. An increase of 510 beats per minute indicates a partial recovery. Larger heart rate variability can be used to determine whether or not the body has undergone full recovery.

Weight Loss: Is running an effective weight loss technique?

Weight loss occurs when the body exerts more energy than it consumes. Regular running increases energy consumption and may result in weight loss as long as excess energy consumption is not matched by food intake. Running also builds muscles strength. Because muscle weighs more than fat, a person may notice a change in bodily appearance without a significant drop in weight. Courtesy Striders

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