What running shoes do you choose when you want to go fast? According to a study of marathon runners, it may not be the shoe so much as the running technique used that determines your finishing time. Could it be that the best running shoes for speed may be one that encourages a runner to land flat-footed?
Biomechanical researcher, Benno Nigg, did a study on running technique in the 1980s. Runners were videotaped while they ran two marathons. The foot strike of the runners was later analyzed. A clear majority of the marathon participants favored landing heel first.
This is not surprising. New runners are introduced to the sport through learn to run clinics held at local running stores. As a result, the ‘proper’ running technique mantra of a new runner quickly becomes “heel-toe, heel-toe”. Running shoes with a lot of cushion in the heel encourage the wearer to land heel first. These ‘shock absorber’ running shoes with padded, re-inforced heels make up the bulk of the running shoe market.
This is not a criticism of learn to run clinics; far from it. People, who are introduced to running in a fun, supportive atmosphere, do have a much higher likelihood of success. Starting an exercise program of any kind can be tough. Graduates of these learn to run clinics race anywhere from a 5km up to a marathon. Pretty impressive considering many may not have even run before in their lives.
However, taking a second look at the runners in the study, we can find another pattern. Less than half of the elite runners used the heel toe strike. In other words, runners whose times were faster than a 5 ½ minute mile pace preferred a mid foot strike.
This would suggest that if you want to run a marathon, go ahead, and use the heel first school of running. When you decide you want to run faster and improve your time, consider a change in technique. Starting with a change in shoes. Choosing from among the brands with less of a heel will almost certainly demand a mid foot strike. Don’t worry, whatever you may lose in height you’ll more than make up for when standing on the winners’ podium!