Online Running Log

Whats the best way for changing from a heel strike to a mid foot or fore foot strike?

HGH.

BrewPat wrote:

Matt Jordan 

I Matt Jordan, everything but #4....that's just silly.

roary3786 wrote:

a. d. try implementing some chi running form techniques. focus on your forward lean and try to move your landing point slightly behind your body. use your easier runs to work on it and you'll find it sneaking into your faster workouts.  

Lol, "chi running" is one of the lamest things I've ever heard of. 

roary3786 wrote:

Yeah i agree, but from a biomechanics standpoint it has some things right.

Speaking of form, yours isn't too shabby.  A little bit of a cross over with your arm swing, but other than that looks good. 

lloydbt wrote:

barefoot in grass is probably the best. [coming from a midfoot/forefoot striker]

Nope.

Puppypunter2 wrote:

Lol, "chi running" is one of the lamest things I've ever heard of. 

What is chi running?

Brewpats right, grass barefoot running is the same as in cushioned shoes. ie no feedback. Barefoot on hard surface=greater awareness of your footstrike and better ability to change it. Try heelstriking on pavement.....you're not gonna like it. Creating greater sensory feedback is key and a softsurface, while it will strengthen, just won't help with the feedback. 

Justin Verhulst wrote:

Speaking from experience, I bought a pair of Vibram Five Fingers(VFF) and its almost an instant change. I was a heel striker and now even when I wear trainers I land on the ball of my foot. But remember if you do start running with VFF, your calves will be getting a whole new workout. So ease into it. Run 2 days a week at an easy distance (2 miles or so) or if you normally run further, then make it a shorter route with your regular shoes and switch to VFF for the last 2 miles. You can gradually add more mileage once your legs adapt. Over time, you will also notice a complete change in form and stride efficiency! Good luck!

I'm not a heel striker, but I'll point out that the point about the Vibrams is dead on. The problem I had with regular training shoes (I usually ran in support trainers) is if I wanted to wear the shoes when I wasn't running it was like they would force my feet to be in a certain way that wasn't comfortable. The weird thing is that when I'm not running in the shoe then I ended up sort of heel striking when I was walking. I got a pair of Nike Free Runs for walking, weight lifting, and anything else that isn't running and I don't heel strike anymore when walking, etc. I tried Vibrams, they definitely got rid of the heel strike too, but they look silly and I'm not a fan of driving in them. I guess I don't like the true barefoot feel. But they work really well. I'm going to try kevlar socks soon. They look like a novelty product, but after I read more about them they seem legit.

Here's a link: http://thisiswhyimbroke.com/kevlar-socks

Anyone every try starting their stride out with leading with their knee?  It's not a matter of where or who your foot lands, it's about how your stride starts.  If you lead with your foot, you will heel strike.  Lead with your knee.  Minimalist shoes, cushion, it doesn't really matter if you are starting your stride wrong the shoe won't matter.



Be aware of how your stride begins, not what shoe you are wearing.

I get awful shin splints, so I need a shoe with a lot of cushion. Do vibrams have good support? I know they wouldnt have as much suport as a traditional running shoe, but how do they compare to other minamalist shoes?

Oh, and to answer your original question about changing from a heel strike to a mid foot or fore foot strike. Striders help, lloydbt mentioned barefoot grass running. My high school team would do 3 to 5 barefoot sprints on the football field. This is also good for strengthening your shins and ankles. Check out this article about it: http://runningtimes.com/Article.aspx?ArticleID=19556

You get shin splints because you're a heel striker. Your tibialis anterior is absorbing all the shock from the leverage your hells make when you strike the ground. 



Chi running is nothing else but good biomechanics put into a package by a smart guy who is making a lot of money on people that want to start running but can't find a decent coach anywhere (because there are almost none!). I would take a look at it as a starters, but I wouldn't focus too much on the spiritual cosmic part of the method.



Vibrams have no support at all. 



And there is research data that show that a mid-foot strike is just as bad as a hell-strike fracture/stress/strain wise. Either go fore-foot minimalist (because you definitely don't want pronation control and cushioning forcing your feet in a way they weren't made to work) or get a very expensive very nice shoe with cushioning and keep heel-striking and settle down for whatever progress you can make like that. 



By the way, shoes with cushioning are not made to be used for fore-foot running. They have several kinds of compensation mechanisms that work completely the opposite way your feet work when you go fore-foot. Also, if you're starting on fore-foot, don't get a Vibram Five-Finger. You don't need it and it's too big a change. Make your transition with some toe support as with a NB Minimus. I see dudes wearing Vibram Five-Fingers all around and I have yet to see one that knows how to properly run in them. I see people heel-strike with VFFs, and people never touch the ground with the hell, etc.. etc... etc... The Five-Fingers are just a rubber sole for your feet, not an auto-coaching shoe.