Forefoot strike vs. heel strike

[bunnyfoo]

I've never had anyone watch me run so I'm not sure whether I'm a heel or forefoot striker. I'm assuming heel because I tend to have knee problems every so often. How would I go about switching my gait to make sure I'm hitting the ground with my forefoot first? I'm sure it's a simple answer but I want to make sure I'm doing it properly and not going to injure myself.

TIA

 

[FFigawi]

The simplest answer is to concentrate on nothing else but making sure your forefoot hits the ground. You can get some practice on this by running up hills or doing severe incline work on a treadmill. It's almost physically impossible to have your heel hit first while running uphill. You'll notice your knee coming down directly above or slightly in front of your foot as it lands, whereas heel strikes tend to have your knee behind your foot when it lands. As you start running on flat ground, you'll feel awkward at first, almost as if you're prancing along and not running. This is due to focusing on getting your knee and foot aligned for a forefoot strike. As you get used to it, a process which can take weeks or even months, it'll become more natural.

 

[FireDancer]

Go out to the street barefoot and start to run. You will naturally land on the balls of your feet with your knees slightly bent as that is the way the leg is created to work. It is only because of the shoes full of heel cushioning that it is not extremely painful to run on your heels.

As John suggested, take the time on at least one of your weekly run to concentrate on form. Instead of trying to think about every aspect of it concentrate on one. The first may be your footfall. Once you have worked on that there is posture (including hip angle), breathing, and arm swing. A lot of people, myself included at times, just get out and put in the miles without thinking about form which in the long run will at least cost time and at most cause injury.

As Vince Lombardi says, practice doesn't make perfect, only perfect practice makes perfect.

 

[APrunner]

I've never had anyone watch me run so I'm not sure whether I'm a heel or forefoot striker. I'm assuming heel because I tend to have knee problems every so often. How would I go about switching my gait to make sure I'm hitting the ground with my forefoot first? I'm sure it's a simple answer but I want to make sure I'm doing it properly and not going to injure myself.

TIA

Warning - all of this is opinion.

First, I am not completely convinced that you "need" to. What I think is most important is that you have a short stride, landing with a slightly bent knee, and your foot close to your center of gravity. Note, you will hear people say that your foot should be directly under your center of gravity. If you actually pulled that off, you would end up flat on your face. You want to be as close as physically possible though. Doing this, you are probably landing close to flat footed (perhaps with the forefoot hitting first). Whether the heel hits slightly first, or the forefoot, I think matters very little. The main thing is to not be reaching out every step, and landing on the back of your heel with the toes pointing up in the air.

If you really want to forefoot strike, barefoot running is a good way to learn how. Most people, when they run barefoot, will hit with the forefoot first, with the heel touching very soon after. Another option would include minimal shoes (thin soled, relatively flat, good ground feel). Some like Vibram Five Fingers, though they are not my personal favorites.

Finally, if you do work on changing your form, take it easy. As with any kind of change to your running, the body needs some time to adapt.

 

[bounceliketigger]

bunnyfoo- I agree on all counts w/ the suggestions made on barefoot running. That was how I personally made the best progress adjusting my strise. And as a bonus, your legs will get stronger. But warning, do it gradually & don't expect to be able to go as fast or as far as you normally do.

Also, check out 'ChiRunning'. This technique focuses on a shorter stride & mid-to-forefoot strike.

Frank- do you run barefoot? If so, what's your training like?

APrunner- I run in Vibrams & like them, but I'm not really familiar with any other minimal footwear. What are your faves? I'd love to scope out some options!

 

[APrunner]

bunnyfoo- I agree on all counts w/ the suggestions made on barefoot running. That was how I personally made the best progress adjusting my strise. And as a bonus, your legs will get stronger. But warning, do it gradually & don't expect to be able to go as fast or as far as you normally do.

Also, check out 'ChiRunning'. This technique focuses on a shorter stride & mid-to-forefoot strike.

Frank- do you run barefoot? If so, what's your training like?

APrunner- I run in Vibrams & like them, but I'm not really familiar with any other minimal footwear. What are your faves? I'd love to scope out some options!

Vibrams just feel weird to me. I run some barefoot. Otherwise, I prefer something that feels like a shoe. I would suggest the Nike Free V3.0, Saucony Grid Type A4 (do not go with the A3), Mizuno Wave Universe, and Asics Pirhana. Maybe Nike Streak XC 2 (Not to be confused with the Streak 3, make sure it is the XC 2). I am trying to cover most brands here. There are probably alot of other good options out there too.

I like the Nike Free V3.0 personally. I also like the Nike Lunaracer alot, but I am not sure that shoe should be classified as minimalist. It is very light, but still pretty soft under foot. Great shoe for long runs, but probably still easy to heel strike in them, if you are not "disciplined" enough yet.

Another option - aqua socks. I use them some in the winter as it gets too cold for barefoot. They do not last very long, but they are cheap.

 

[John VN]

The CHI Running and CHI Walking methods involve mid foot strike. http://www.youtube.com/watch?v=rkUqkdPQHis

I have been CHI Walking training since early this year and it is the only reason that I am still able to prepare myself for the Goofy in Jan.

 

[bunnyfoo]

Thanks for the suggestions everyone!

Frank - Not sure I'm brave enough to try running barefoot on my street. There were a couple of renovations recently so I'm worried about stepping on something but I'll give it a try on the TM at the gym.

AP - I'm not in a rush to change. It was just something that I've been thinking about for a while. You're absolutely right about form taking time. Thanks for the suggestion on aqua socks. I have a pair at home that I could give a try.

 

[FireDancer]

Frank - Not sure I'm brave enough to try running barefoot on my street. There were a couple of renovations recently so I'm worried about stepping on something but I'll give it a try on the TM at the gym.

The TM should work too. I would definitely head down to the street with a broom ahead of time before doing any barefoot running in it.

 

[bounceliketigger]

Thanks for the suggestions everyone!

Frank - Not sure I'm brave enough to try running barefoot on my street. There were a couple of renovations recently so I'm worried about stepping on something but I'll give it a try on the TM at the gym.

AP - I'm not in a rush to change. It was just something that I've been thinking about for a while. You're absolutely right about form taking time. Thanks for the suggestion on aqua socks. I have a pair at home that I could give a try.

A minimal shoe might work well for you, in lieu of a broom. Lol

 

[bounceliketigger]

Vibrams just feel weird to me. I run some barefoot. Otherwise, I prefer something that feels like a shoe. I would suggest the Nike Free V3.0, Saucony Grid Type A4 (do not go with the A3), Mizuno Wave Universe, and Asics Pirhana. Maybe Nike Streak XC 2 (Not to be confused with the Streak 3, make sure it is the XC 2). I am trying to cover most brands here. There are probably alot of other good options out there too.

I like the Nike Free V3.0 personally. I also like the Nike Lunaracer alot, but I am not sure that shoe should be classified as minimalist. It is very light, but still pretty soft under foot. Great shoe for long runs, but probably still easy to heel strike in them, if you are not "disciplined" enough yet.

Another option - aqua socks. I use them some in the winter as it gets too cold for barefoot. They do not last very long, but they are cheap.

Thanks for the run down! I've tried Nike Frees of various versions, but none of them had enough room in the toe box for me. I have Mizuno Waves- same thing. I do have a pair of scuba booties that are neoprene & rubber. Might give them a shot, as well as some that you mention.

 

[bunnyfoo]

A minimal shoe might work well for you, in lieu of a broom. Lol

But it's my chance to be a sweeper

Do you have toe box issues with shoes as well? I was wearing NB because they have a higher toe box but am not sure I'm liking the new 760 model. So I'm on the lookout for something else...

 

[bounceliketigger]

But it's my chance to be a sweeper

Do you have toe box issues with shoes as well? I was wearing NB because they have a higher toe box but am not sure I'm liking the new 760 model. So I'm on the lookout for something else...[/Q


I don't know if I'd say I have problems per se, but I guess I'd say I'm sensitive to a small toe box, especially since I've been wearing Vibrams. New Balance does seem to have a roomier toebox than most. I have a pair of last year's NB550s that I really like. They're fairly minimal & made w/ a stretchy mesh. Earth shoes have a nice, roomy toebox for everyday shoes.

 

[crewmatt]

Just a warning, before going to an absolutely minimal shoe you might want to try a performance trainer. Its a good way to step down. I recommend the Wave Elixir 5. They're very light but still have some cushion etc to them.

Also I'm quite with APRunner - I'd give shortening your stride a go first before attempting the switch to where on your foot you land. Also land with a slightly bent knee and make everything feel light on your feet basically. Lots of short quick strides, you're not trying to get yourself flying on each stroke, you want to just keep yourself moving.

http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

Interesting link, these guys are pretty good, one of them studied under Noakes and they have tons of good articles.