Trainer's Corner Week 5, Part IIIe: Toe-Off

Toe-Off (Phase 3): This begins the second half of the Gait Cycle, in which we are now taking that kinetic energy and generating propulsive force. In this phase, the energy comes from the elasticity of your muscles and tendons.




1. The center mass begins to pass the supporting leg, and the supporting leg straightens out. This partly involves the active contraction of the thigh and gluteal muscles which is due to the elastic recoil by stretch loading. The foot rolls to the outside edge. Calf muscles engage locking the foot in a rigid position generating force for toe-off. Runners who toe off on the outside of the foot will experience less toe-off b/c it’s an abnormal pronation of the foot, not taking advantage of god-given biomechanics.

2. Except for the ankle, this is the only phase in which rigidity and stiffness in the muscles and tendon structures work for you. Your muscles are flexed in order to turn the kinetic energy stored into action. If the muscles and tendons are too flexible and compliant, they will not store enough energy during the loading phase to provide adequate propulsion.

3. However, if there’s one area in the Toe-Off in which RIGIDITY can make your run LESS efficient, it is your ankle. Your ankle works like a bow and arrow that propels you forward. Increased ankle flexion in this stage of running will equate to more economical running. A reduction in joint mobility—loss of stretch and recoil—means that during Toe-Off, the propulsive force must come more from the active contraction of the calf muscles, costing energy.