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觸地模式–足跟?中前足?
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【論文導讀】1-7 觸地模式–足跟?中前足?
過去許多人討論落腳方式，但收集了2016以前的研究，Moore指出後足或中前足著地與跑步經濟性的關聯小。甚至把習慣足跟的跑者改成中前足著地可能導致經濟性下降。
支持中足落地的研究: 2007 Hasegawa於路跑賽事發現，賽事初期和成績較好的選手；都有較高比例的中前足落地，伴隨較短的觸地期。2010古人類學家Lieberman 跑到肯亞研究天然路面演化出的雙腳與習慣跑鞋的跑者在“觸地模式“和“地面反作用力“有什麼異同。發現，習慣跑鞋的跑者除了較高比例的足跟落地，衝擊轉換(impact transient)現象(註1)也更明顯。Lieberman認為，人類演化結果的足踝，若無跑鞋緩衝的保護，更能練就踝關節較高的順應性(compliance)，降低跑步時得有效身體質量(effective mass of body)(註2)也減緩地面衝擊。綜合以上觀察：中前足落地，是部份跑者疲勞前傾向的策略，也是演化下強健足踝控制的表現。
支持足跟落地的研究: 2014 Ogueta-Alday的研究找了各10名足跟與中足落地，半馬成績65~75分之間的選手。設定慢跑速度在11, 13, 15(km/h)時發現，足跟落地跑者經濟性優於中足落地跑者各5.4%, 9.3%, 5%(註3)。另外發現，11~20km/h漸漸加速過程，足跟落地跑者“觸地時間較長“，且“騰空時間較短“，兩者都有顯著差異。引用1998 Robertson結論出雙足運動的生物若觸地時間越長，越有經濟性的論點(註4)。
所以認為足跟落地較好的經濟性可能跟“觸地時間較長“有關。作者仍點出實驗限制，由於比賽配速約18km/h，較理想的經濟性研究應該要到17km/h。但部分跑者在這配速下會超過90%的最大攝氧量，不適合做經濟性測試(註5)；因此經濟性測試的結果只能證明他們較慢配速的經濟性。
足跟改中前足落地會改變經濟性？反過來中前足改足跟落地呢？2013 Gruber找了19名慣用足跟落地與18名慣用前足落地的跑者，觀察時速10.8, 12.6, 14.4km/h三種速度下改變落腳方式時的跑步經濟性。發現慣用足跟的跑者在較慢的兩個速度下改成前足落地經濟性顯著降低；慣用前足落地的跑者改成足跟落地則沒顯著變化，但在14.4km/h的情況下，發現全部使用足跟落地比全部使用前足落地有顯著好的經濟性。Gruber實驗結論：前足落地經濟性並沒有比較好。
觀察成績較好選手與力學假設雖支持中前足落地，但用耗氧量直接量測經濟性的結 果則更建議足跟落地的觸地模式。雖目前缺乏證據支持中前足落地；但力學觀察下，中前足落地的觸地時間較短，有助提升下肢硬度，這點在低速狀況可能不重要，但選手比賽的速度其實超過既有的實驗室測試。因此，未來實驗若觀察更高跑步速度(>15km/h)，可望發現中前足落地出現較好的經濟性。
綜觀近年馬拉松世界級選手，有Meb Keflezighi(2014波士頓冠軍)、Kitata Shura(2020倫敦冠軍) 這樣足跟落地的例子；也有Eluid Kipchoge(INEOS1:59主角)、Haile Gebreselassie(前馬拉松世界紀錄) 等中前足落地的範例。看完這次論文導後，期許未來大家討論落腳方式時，除了以上“極端“例子，能更聰明看待自己的觸地模式。足跟落地跑者，還要改中前足嗎？中前足落地除了代表更好的足踝控制，力學研究也發現關節較小的衝擊。但，“立刻“/“直接“由足跟改中前足可能造成反效果。跑者若有意訓練中前足落地，腳跟離地的平衡鍛鍊足踝肌力，會比“直接顛腳跑“更可能達到效果。下集預告：觸地時反作用力與衝量的分析方法註
足跟落地的地面反作用力有兩次峰值(留言附連結)，第一次的峰值被稱為衝擊轉換
有效身體質量越小，代表觸地力量透過關節轉動轉為軟組織蓄能。
本實驗5%差異並沒有顯著差異
長觸地使用較多慢收肌，而慢收肌再生理研究上被認為是比較節能的肌肉
超過90%最大攝氧量強度仰賴更高的無氧代謝，耗氧量與能量關聯性變複雜
真男人文創商行 #觸地模式 #足跟落地 #中前足落地 #跑姿分析 #跑步生物力學論文導讀
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