Hey guys its JP and we are going to continue look at different phases of the running cycle
and what I look for when analyzing runners. This time we will be looking at the THIRD
phase, which is commonly known as the TOE OFF PHASE! This phase occurs as the foot,
more specifically...the toes leave the ground! Hence why this phase is named that way. Now,
during the previous phase, which was midstance, I said that energy is mostly being stored.
However, at this moment, this is where that energy is RELEASED to help propel the body
FORWARD as you run! This is partly the reason why the body can develop so much force at
this moment. For example, the soleus, which is part of the calf muscle complex, has been
recorded to develop forces up to 9x your bodyweight. Can you imagine trying to do heel raises with
weights equilavent to your bodyweight mutlipled by 9? That would be pretty insane. This goes
to show how amazing the body is to move in a way to optimize force output to develop
incredible forces to allow you to run. This also signifies the importance of looking at
this phase of the running cycle. This time we will look at things to watch out for as
you transition into or through this phase, so you can optimize the way you run!
Now, during this phase, it is important to look at the toes as the foot leaves the ground!
During this moment, you should look out for excessive curling of the outer 4 toes! This
is something I look out for with long distance runners! This could occur due to multiple
reasons. One could be compensatory strategies for limited strength produced from the calf
muscles. Another could be some difficulty with balance on a single leg as people who
do so tend to grip the ground to stay steady. Now, why does this matter? This is because
doing so can lead to excessive strain on the foot, which is not preferable, especially
when running for longer distances! Instead, I try to cue to drive through the big toe!
Pushing off through the ball of the foot may help utilize the foot's natural structures
effectively, like the windlass mechanism. This mechanism occurs when the big toe goes
into a bent position like so. As the toe goes into this position, the plantar fasicia which
is attached to it, tightens up and results into locking up the structures of the foot.
By making the foot a solid unit, this minimizes any energy leakage that could occur during
the push off and optimize force produced as you push through the ground.
Now, another thing you can look out for is the early heel rise! As you transition from
Midstance to the Toe Off phase of the running cycle, you may realize that the heel rises
way earlier than expected! Now, what could this mean? There can be MANY reasons:
One common reason is a mobility concern, whether that is coming from limitations of the joint,
muscle, or other soft tissue! Another can be to SHIELD from pain or irritability as
you run. Going into an early heel rise, intentional or not, may help decrease stress placed on
an irritated knee to improve tolerance to running! Now, those could be possible reasons;
however, I will say that it is important to understand the context of the runner! Take
into account the purpose and pace of the run. This is because the so called early heel rise
may actually be pretty appropriate based on the situation. For example, if the runner
is going at a high intensity pace, such as sprinting, the heel may rise much earlier
than if one was going at a slower pace!
The last thing I will go over is a common question I get during this specific part of
the running phase, which is Does the KNEE have to FULLY STRAIGHTEN as the foot leaves
the ground? Now, as the foot leaves the ground, a common thought is to straighten out the
knee completely. However, this does not really have to happen. While the knee does straighten
as you transition into this phase, it does NOT have to be completely straight! Based
on some standard measurements looking at running, the knee is flexed or bent around 10-15 degrees
during the toe off phase! This may vary based on speed and the individual! Having a completely
straight knee may slow down the transition through the running cycle as the knee will
need to bend to swing forward faster and more efficiently! Slowing down this process will
decrease how fast you take steps and will ultimately limit your SPEED!
And those are things to look for during the TOE OFF PHASE! I hope you guys are enjoying
these videos. I'd love to hear your feedback and any questions you may have. Now, next
I will be posting on things I look for during thd swing phase. So stay tuned! And as always,
THANK YOU FOR WATCHING!