In terms of running, there are many debates around how to breathe (through the nose or through the mouth?) or how to perform your strides (should you land on your toes, on your soles or rather on your heels? ?).
After much procrastination, it appears that the real good technique is to run in the most comfortable way for you !
On the other hand, researchers have analyzed the body movements during the race, and have noticed that respect your center of gravity and adding a little extra bend to the back heel could provide many, many benefits.
This technique is called the heel peek.
In this article, we explain the conclusions of this study, how to apply the heel peek method, and what benefits you can derive from it.
What the study says
Respecting your center of gravity
The study in question (1) shows that runners taking too long strides do not respect their center of gravity.
Indeed, their front leg is too far upstream in relation to their body.
This negatively impacts their race since it is found that:
- Their heel is more anchored in the ground;
- They are therefore held back;
- The risk of fractures is higher.
Conversely, in a runner respecting his center of gravity, we notice that:
- His body is leaning slightly forward;
- His back foot is slightly higher;
- Its movement is more flexible, offering better rebound capacity.
The conclusion of this analysis is therefore that respecting your center of gravity, and raising the rear foot more, offers a better running technique that allows you to run better and longer.
Internal or external concentration, which is the right method?
Researchers have also been interested in how to reflect on one’s movements when running (2).
Let’s take a concrete example, outside of running, like hammering a nail.
The method of internal reflection consists of dissecting the whole technique and movement: bending the elbow, extending it, aligning the hammer and the nail, and driving the nail into the board.
The external method amounts to concentrating on the final result and just hit the nail on the head.
It appears that for the small daily gestures, nobody applies the internal concentration, because it is not natural.
Now, let’s extend this reflection to running.
By making small jumps on the spot or a few strides, by analyzing his movements one by one and by concentrating on each of the sensations, we realize that the heels rise towards the buttocksthat the feet land naturally under the body and not above it (respecting its center of gravity), that the foot rolls from the heel to the toe when it lands on the ground, that the arms swing, etc.
This study therefore demonstrates, in terms of running, that:
- Respecting your gravity belly is definitely the right technique to apply;
- To dissect and think about all your movements, step by step, is not natural, too difficult and therefore unachievable in the long term or as soon as you are exhausted;
- Running needs a method that calls for external reflection, i.e. focusing on the end result, as this is much more instinctive, and therefore applicable over time, thus delivering results of effective benefits .
The heel peek technique
Thus, the heel peek technique is simply thinking about raising your back foot more when running.
That’s the only thing you need to focus on.
Thus, we do not enter the perimeter of the decortication of each of his movements, we do not call for a principle of internal concentration which is not natural.
We only focus on the realization of a biomechanical movementwhich makes it possible to obtain a more efficient result.
Through the heel peek method, we think of our back foot, and the body follows naturally, that is to say that the front foot will arise spontaneously under the body and the center of gravity will then be respected.
Your running technique will be instantly improved, without any particular effort.
All the advantages of the heel peek technique
Positive effects during your run
If you apply the heel peek technique, you can enjoy the following benefits:
- You increase your speed and cadence;
- You have a better posture (you are straighter, your back grows);
- You have better momentum in your stride;
- Your arms are more in motion and rhythm;
- You enjoy noticeable results by providing the same effort;
- You limit the risk of accidents during the race.
- A technique accessible to all for immediate results
You would think that to improve, each runner would simply have to run more, in order to improve their technique and performance.
But thanks to the heel peek, it is possible to progress quickly and, above all, this method is accessible to everyone, regardless of physical abilities.
This technique is indeed natural, which makes it simple to apply, since it is enough to simply raise the back heel a little more.
No need to dissect the movement, to think about his arms, his feet, his strides, his body.
It is easily practiced by anyone and anywhere, whether you run at a brisk or slow pace, short or long, whether you exercise on the road or on difficult trails, whether you are a beginner or advanced level, and regardless of their physical condition or state of fatigue.
By raising your heels a little more, you will notice many improvements, almost instantly.
So, all you have to do is put on your sneakers and get started.
Our running articles