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Running form: the heel strike

Posted Apr 01 2010 6:00am
The past year there has been a question repeating in my mind about running.

Do I have the best running form I can? 
Do I have the running form I should? 
IS there a RIGHT way to run?

When it comes to where you strike your foot, there is a lot of opinion on what is right and what is wrong, but most importantly what is Natural! People have been running for ages and ages and only recently have "running" injuries skyrocketed: runners knee, plantar faciitis and even back pain "caused" by running. Is modern running to blame? I am starting to agree with the camp that says... yes.

How we land, the shoes we wear (or don't wear), cushioning when we run, natural form vs. forced form and injuries all seem to be intertwined.  I am going to be conducting a few experiments to chime in on the foot strike, running form, barefoot/shoe controversies swirling around!  


To start, I wanted to see what happened to my form when I was running in shoes and then without. I tested this on a treadmill because it was easier to catch my form on film.  I have in the past, tried to purposefully run on the ball of my foot both outside and on the treadmill. Here I am just capturing my natural form. 

When I jump on a treadmill and don't "think" about my footstrike, I very clearly end up with a heel strike: 




When you heel strike you canlock your knees
Move your center of mass so your body is working against your own momentum
Cause undo stress on your calfs and hamstrings
Cause unnecessary strain on your heel


I don't heel strike when I run down the beach to swim or in the grass without shoes at a picnic, why am I doing it here? 


Because my shoes allow me to. So I took them off. 


Toe pointed down, landing with my mid to forefoot


This took a lot of concentration and I felt as if I were going SO fast running on the front part of my foot! Also, I was incredibly sore the next day in my calfs and shins, that was something I was NOT expecting.

 You can run with a mid to fore foot strike in any shoe, try it. It takes training, concentration and relearning how to run. In the modern running shoe, you will be able to heel strike easily and without even noticing because of the cushion on the shoes and their engineering.

Is the engineering all that bad, how can it be when running shoe companies have been selling new and improved shoes like crazy for years? What's wrong with shoes offering cushion and support?  These questions about how I land, what my foot is doing and what my body is supposed to be doing have stem from a few things
One: I am sick of buying new running shoes every 6 months or ending up with pain if I don't
Two: I think that we are fearfully and wonderfully made by a God who loves play and health. Nike's weren't created on the 8th day, so there has got to be something about the human foot that is good enough AS IS. 
Three: the book I am reading, Born to Run spends a NUMBER of chapters at the end talking about running shoes, our feet and our form and It is more than convincing. 

I have a lot more to write on this and the surrounding subjects! SOON, I will even be conducting some fun experiments for myself that you will probably get a kick out of, so stay tuned.


Have you thought about running form and where your foot strikes? Have you had injuries you think are related to HOW we run? 

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