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前脚掌落地好还是后脚掌落地好？跑友们人言人殊。这是一份美国最新研究结果的报道，供大家参考。其实这也是一家之言，到底哪个好？还是您自己在跑步实践中选择吧。
译文如有疏漏之处，敬请斧正。
New Study Favors Forefoot Strike
美国新研究结果支持前脚掌落地
2012年6月20日刊载于www.runnersworld.com 新闻栏目
美国Amby Burfoot 著
哈佛大学的丹尼尔。利伯曼和他的学生们发表了二篇论文，支持前脚掌落地的做法或穿简约跑鞋跑步。第一篇论文报道了哈佛大学环美跑步者中前脚掌落地者的受伤数量是他们后脚掌落地队友的一半左右。第二个报告表明习惯赤足者或那些穿简约跑鞋（后注）者跑步时比穿传统跑鞋的效率高约2-3%。
这项创伤研究跟踪了哈佛大学校队田径运动员（共23位女运动员），她们累计跑了18万2千英里，她们中69 %是后脚掌落地，31%前脚掌落地，没有用脚掌中心落地的。她们中74% 的人每年都会中度或严重受伤。这可能是因为她们每个星期得跑40-50英里，训练的很苦还得经常参加比赛。她们中没有一个人的身高体重比显示她们有超重的。
后脚掌落地者在反复出现的应力创伤数量上是前脚掌落地者的2.5倍左右。有意思的是，后脚掌落地者在其膝盖，臀部和背部的“预期创伤”（后注）数量在增长。前脚掌落地者的脚部和跖骨的预期创伤数量却没有增长。研究人员相信跑步时前脚掌落既能减少负荷的力量，也能减少某些重要关节的扭矩。这也许能解释前脚掌落地者受伤比例小的原因。
和以往一样，利伯曼研究团队在解释其实验数据时总是小心翼翼。他们没有急于下结论。“有很多研究要做”，而且“所有跑步者都有受伤的风险，目前还没有避免受伤的灵丹妙药。”他们相信选择跑步的方式在很大程度上比选择跑鞋更重要。他们说：” 跑步者和研究人员一样更得益于关注人们怎么跑，而不太关注他们步态。” 他们还告诫说，“这项研究，和大多数运动创伤研究一样，都有局限性，我们对人们认为用跑步时前脚掌落地不大可能受伤的推论持谨慎的态度。一个原因就是，我们的研究对象是大学运动员，他们对众多的业余跑步者而言，没有代表性。”
跑步效率研究得出的结论是穿简约跑鞋跑步跑步效率更高，因为这样的跑鞋能促使“更多的弹性能量储备起来，释放在跑者的脚部和腿部。”
译者注：简约跑鞋就是我们现在穿的各类轻便的跑鞋。
预期创伤是指由于运动在未来可能造成的创伤
附原文
Harvard’s Daniel Lieberman and students have published two new papers supporting the benefits of a forefoot stride or minimalist shoe. The first reported that Harvard University cross country runners who were forefoot strikers suffered only about half as many injuries as their rearfooting teammates. The second found that habitual barefooters or minimalist-shoe-wearers were roughly 2 to 3 percent more economical in minimalist shoes than in traditional shoes.
The injury study followed 52 Harvard varsity runners (23 women) who amassed 182,000 miles. There were 69 percent rearfoot strikers, 31 percent forefoot strikers, and no midfoot strikers, essentially eliminating that theoretical category from the real world. Approximately 74 percent of the runners experienced a moderate or severe injury per year, presumably because they were running 40-45 miles a week, training hard/fast, and racing often. None had a body mass index that would put them in the overweight class.
The rearfoot strikers had approximately 2.5 times as many repetitive stress injuries as the forefooters. Interestingly, the rearfooters had an increased number of “expected injuries” in the knees, hips, and back, but the forefooters did not have the expected injury increase in the Achilles, foot, and metatarsals. The researchers believe that forefoot striking reduces both loading forces and some important joint-torque forces, possibly explaining the lower injury rates.
As always, the Lieberman group is cautious when it comes to interpretations of its data. They jump to no hasty conclusions, stating, “There is much research to do,” and “All runners are at risk of injuries, and there are no magic bullets to prevent injuries on their feet.” They believe that running form largely trumps shoe selection, concluding: “Runners and researchers alike may profit from paying more attention to how people run than what is on their feet.” They also add this caveat: "This study, like most injury studies, has limitations and we caution against extrapolating the above results to assuming that all runners are necessarily less likely to be injured if they [forefoot strike]. For one, the population of subjects studied here, collegiate runners, are not representative of many amateur runners."
The running economy abstract concluded that minimalist-shoe-wearers have a higher running economy, because such shoes encourage “more elastic energy storage and release in the lower extremity [the feet and legs].”
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发表于 2012-6-25 11:00:17
楼主
发表于 2012-6-25 21:28:01
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