Using Your Eye Gaze to Run More Efficiently

Positioning your eye gaze down at the ground when running prepares the leg for a better, safer landing as compared with looking straight ahead.

Visual feedback is important to running, especially when it comes to leg kinematics before touchdown. Looking where you are stepping while you run programs your body to execute the right movement.

Using Your Eye Gaze to Run More Efficiently

A study by Muller et al. found that when runners ran on uneven surfaces while visually scanning the ground, the visual feedback led to a decrease in muscle activation in the anterior tibialis.

  • A decrease in muscle activation in the anterior tibialis means that the shins were more relaxed.
  • Flight time also increased, meaning less ground contact time.

The researchers concluded that the changes in muscle activation in the lower leg was driven purely by the feed-forward system which relies heavily on visual feedback. That is, seeing where you are stepping provides the brain with a somewhat subliminal cue to prepare the leg for a safer, more stable contact.

haile-gebrelassie-forefoot-running-looking-at-ground-runforefoot-bretta-riches
Hey look, Haile Gebreselassie runs with the eyes closed! No he doesn’t, but it looks like he does because he actually stares straight down at the ground when he runs more than he looks up, which may account for his efficient leg kinematics.

Many runners stare straight ahead, away from the ground when running whereby the lack of visual feedback from the ground prevents unconsciously activating important reflexes for a more stable landing, especially over uneven terrain.

When runners avoid looking at the ground, they are less reactive to proper footfalls and are less apt to avoid ankle injuries and other forms of muscular strain of the leg. These individuals may also become more preoccupied, or distracted with their surroundings and display less of a tendency to run with optimal balance control and softer landing strategies.

More From Run Forefoot:

How long is the transition period from cushioned to minimalist shod running?

Certain running shoes can interfere with your forefoot strike, even if you are pro!

7+ benefits of minimalist running shoes.

Too tired to run in the morning? You wont if you spike your water with these!

Recap on what a proper forefoot strike looks like.


References:

Muller R., Haufle DF and Blickhan, R. Preparing the leg for ground contact in running: the contributions of the feedforward and visual feedback. J Exp Biol, 2015; 218(2).

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!

3 Comments

  1. This tumor heterogeneity can be both genetic, meaning the DNA in the tumor cells differs from one cell to the next, and epigenetic, meaning that the DNA is the same but different genes are turned on or off from one cell to another priligy cvs viagra alprostadil solucion inyectable precio The Pittsburgh Pirates are attempting to put forth a strong finish to their impressive first half of the season

Leave a Reply

Your email address will not be published.