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Is it bad that my feet turn outward when I run
I recently started going to a personal trainer and he noticed that my feet turn out to the sides when I run. He said that I should try to correct this,[link widoczny dla zalogowanych], but I'm not sure how to do it. Is it bad that I run this way? If so,[link widoczny dla zalogowanych], are there exercises or running drills I can do to try to keep my feet straight? I've tried to be aware of it when running but forcing my feet to stay straight just feels uncomfortable.
It's only a slight turn,[link widoczny dla zalogowanych], but definitely noticeable. I've been running for several years so I imagine that it will be hard to change my form,[link widoczny dla zalogowanych], but figured I'd ask.
If your feet turn out to the side as you run,[link widoczny dla zalogowanych], it torques your knee with every foot strike. Your leg isn't designed to work this way. This action overworks the ligaments and tendons in the knee and eventually leads to pain. He says that the key to fixing this problem is to imagine you're running on a tightrope,[link widoczny dla zalogowanych], with your feet hitting along a line stretched out on the road directly in front of you.
This guy on a running forum points out that foot turn-out is not just inefficient--it caused him groin pain. It's of course anecdotal and a prime suspect for the placebo effect, but his solution worked:
So was it hard to fix this, you ask? No,[link widoczny dla zalogowanych], not at all. I just remained conscious of it today and didn't allow it to turn. When I ran fast or went up hills,[link widoczny dla zalogowanych], I made sure to keep my toe pointing straight ahead and sure enough,[link widoczny dla zalogowanych], no more groin pain. So during my entire run,[link widoczny dla zalogowanych], I felt great and fresh. I was always accelerating and never had one of those moments where I'm shuffling about. My stride remained long and relaxed.
Trainer Blake Robinson says to check for glute tightness:
[I]f your Gluteus Maximus is too tight your feet will turn out to the side as you run causing you to run on the outside of your shoe, also known as duck feet, which in turn increases the strain on the inside of your knees. To check how far your feet turn out as you run find a treadmill that faces a mirror and watch your feet just as the push-off and leave the ground.
Having your feet turn out while running is normally caused by over-pronation,[link widoczny dla zalogowanych]. During your running motion your arch will naturally collapse at the start and then rebound to its normal arch shape as you toe off,[link widoczny dla zalogowanych]. That process is called pronation. When you over-pronate you do that too much - which leads to splayed feet.
Shoe stores will sell you motion control shoes to help correct it. However,[link widoczny dla zalogowanych], there is no evidence that this actually helps. Nor are there any scientifically evaluated strengthening methods to help that I know of.
I run quite splay-footed and I know,[link widoczny dla zalogowanych], from experience, that I need a fairly stiff shoe or I start getting injuries (tendinitis in the front of the shin in my case). However, take it from me,[link widoczny dla zalogowanych], you can run 100km with splayed feet just fine. I'm not fast but I can still get the job done.
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