Form and Running

I found this a few years back and thought I would share. 

Every runner should aim for the best running form possible. 

After all, you want to avoid the frustration of injuries. However, there is a lot of disagreement among runners about which part of the foot should hit the ground first.

If you take the time to watch other runners, you will see that each one has his or her own style of running. Some will lift their knees high, others will stay low to the ground. Some will run upright, others will lean forward. And some will land on their toes, some on their midfoot, and others on their heel.

A good exercise for all runners is to find out which part of your foot lands first. Either run on a treadmill next to a mirror, or have someone videotape you running. Then analyze what you are doing.

Why you shouldn’t heel strike

There are plenty of runners who are heel strikers. However, when you land heel first, your leg is extended straight in front of you, well in front of your hips. This causes an enormous impact to travel up your leg into your knee, hip, and back. Your heel is not an effective shock absorber, so the joints in your foot, ankle, knee, hips and back take the brunt of the force.

When you land on your heel, your foot has to roll forward. As it rolls forward, it also rolls inward, causing you to pronate. Then you have to push off that foot in order to continue moving forward. If you suffer from chronic shin splints, the cause may be the pronation from heel striking. The muscles in your shins have to work hard to keep the front part of your foot from slapping the ground, and to keep your foot from pronating too much.

Over striding

Your focus should be on a quick and light gliding motion

Another issue that arises when you land on your heel is overstriding. Taking long strides does not make you faster or more efficient. In fact, with each footfall, you are making your run more difficult by wasting a lot of energy. This is because each step stops you a little before you continue forward. Many liken the feeling to “putting on the brakes” each time you land. Your focus should be on a quick and light gliding motion, as if your legs are cycling like a smooth machine underneath your upper body.

How to run properly?

The best foot plant is when your foot lands right underneath your hips, either with a flat foot or on the ball of your foot. This will help you keep your body upright with a slight forward lean from your ankles (not from your hips).

You want your foot to be moving backward to match the speed of the ground, instead of stretching in front of you. Your knees should be pulling you forward, and not bouncing you up and down. Driving your knees forward will keep you low to the ground, and help you conserve energy. Also be aware of your arms: they should be pushing backward. If you drive your arms forward too much, it will contribute to overstriding as well.

The easiest method to help you change your running style from a heel striker to a midfoot or toe striker. Simply run on a treadmill at a 5% incline. You won’t be able to land heel first, and if you usually have pain from running, you may find it has disappeared.

The key to efficient, injury-free running is proper form. If you are a heel striker and run fast without injury, you may not need to change your form. But if you are a heel striker who wants to improve your speed and cut down on the aches and pains, try landing a different way. It may make a lot of difference.