How not to heel-strike?

Is landing on the balls of the feet proper form? If so, sign me up too!

Heh heh... it's banter and fun, as far as I know, although I admit on my part it is sometimes tinged with frustration -- and also anger at the running shoe industry :) In my last post I just couldn't understand why Bobby was trying a pair of shoes explicitly designed for forefoot running, when it appears he is more of a heel-striker.

The "proper" form for any runner is whatever enables him or her to run their fastest and stay injury-free. For some people that might be heel-striking.

That said, if you spend any time at all watching elite distance runners, it appears that the majority of them are forefoot strikers. The lower down any race field you look, the more heel-strikers you will see. There are gradations of forefoot and heel-strike as well. The REALLY slow runners land firmly on the very back of the heels with straight legs -- and are often leaning backwards as well!

The reason they are so slow is that landing on the heel with (usually) a straight leg acts like a brake to any forward momentum.

This remains a controversial issue. I have textbooks that say, like the running shoe industry, that a "normal" gait is to heel strike and then "roll" to a toe-off. The standard answer to this is to ask people to run barefoot on a hard surface and see just how "natural" heel-striking feels then.

The glaring problem with heel striking, especially when carried out with a straight leg, is that it completely cuts out the natural shock absorbtion and spring "rebound" of the foot, with its inbuilt arches and "suspension" mountings of ligaments and tendons, never mind the gastroc, soleus and the like. Instead, heel striking transmits massive forces straight up the leg to the knee, the hip, the lower back and so on. Instead of addressing the cause of the problem -- heel-striking -- the running shoe industry treats the symptoms by ever more bizarre attempts to provide protection at the heel.

I've always been a natural forefoot striker. I don't even land heel first when I walk. So I guess that means that I and the millions of other forefoot strikers worldwide are "abnormal"!

So it's not a question of elitism and/or arrogance -- sorry if it comes across that way. It's more that when you start looking at things biomechanically, or even just from the point of view of running efficiency, it just "obvious" that forefoot striking is "superior" !!!

But...there are people who struggle to change their form and end up running slower and/or getting injured. So I am not saying this is a cure-all for all your running problems and I would like to repeat -- perfect form is whatever works for you.

OK. But if you seriously want to change... the short answer is Drills! That is, technique exercises that will gradually introduce you to forefoot striking and the other elements of form that tend to go with it -- such as a faster cadence (less time is spoent rooted on the ground or "rolling" over it -- a forward lean and a "sneaky" quiet footfall executed with "alive" feet. (You thought this was going to be simple, didn't you?)

IF you just go out and try running more on the balls of your feet you will inevitably end up with sore calves, blown Achilles tendons and cursing me :) So take it slowly. Try experimenting with a flatter footfall first.

OK... what drills, I hear you ask? The best source I know of is the book on the Pose Method of running by Dr Nicholas Romanov. The Pose Method goes "too far" for some peopole, but Dr R knows his stuff and his books and DVDs are excellent. There are other books (and DVDs) out there that I've seen, and I was VERY surprised to see that they are basically rip-offs of Dr R's work by, in one case, a KNOWN student of his, who does not even acknowledge the source. The Pose website is here. Get the book, "The Pose Method of Running" and the associated video if you want the total package.

If you are a serious runner you would get a lot out of attending one of Dr R's workshops (or a workshop with one of his accredited trainers; details on the website). But again, take it easy or you will end up with Achilles trouble -- he advocates using really, really flat shoes. If you have injuries that are chronic or always repeating, Dr Romanov will always lay the blame at your running style. If you learn to run correctly, you will stay uninjured. In my opinion, he doesn't emphasise enough the need for corrective strengthening exercises before a runner dives wholeheartedly into switching to a more forefoot style. If you have had years as a heel striker you simply won't be strong enough where it counts, yet.

I also highly recommend Danny Dryer's work. Danny is the author of Chi Running and was the first person EVER to suggest that I tried a forward lean when I ran. Again, he has books, tapes and workshops. He is an ultra-distance runner who includes a more forefoot running style as part of his T'ai chi-like approach to "softer", more effortless running. Like the Pose Method, Chi Running can also get your running in such a way that old injuries clear up and new injuries are rare. His lead book is "ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running".

If you spend some time on the Pose and Chi websites, you should find some good examples of drills and how to get started.

Another worthwhile idea is to get some one-on-one time with a coach who knows what's what: book a form and gait session with still picture or video feedback. This is how I started with Bobby (McGee); I also trained with Nicholas (Dr R). If you know any serious triathletes, ask them for a recommendation. I don't know whether you are within striking distance of Boulder, but here we have Bobby and you can also get a session with "Mr Newton" Danny Abshire.

Hope this helps: let me know if you need any more info. If there's enough interest we can always set up a gait and form clinic in Boulder with one of the "gurus" !

I'm a forefoot runner. For me feeling discriminated against and pretty much ignored by the ENTIRE shoe industry (except for spike track shoes) led to a little venting and ranting when finally ONE shoe was created just for me! Hallelujah! I felt some actual repressed anger about a frustrating attempt to somehow run in spite of the available shoes. A couple of examples:

Nike air (in the heel only)
ASICS gel (in the heel only)

For almost 10 years I'd read details about each and every shoe for these brands hoping for gel or air in the forefoot for at least one choice, and occasionally would see a shoe with gel in the heel and (in smaller print) oh yes, also a little bit of gel in the forefoot. Typically this shoe would be the big and tall mans mega support 2 pound Hummer H3 shoe for hopeless plodders.

But seriously, I'm with Simon, the forefoot shoe is not for everybody, and any change to biomechanics is most safely done very gradually (if at all). We all have some kind of reason we move the way we do. Any change to this motion might require looking into some other factors like tightness in the hips, or some kind of scar from a previous injury that constrains motion, or whatever. This includes me as I tried to move gradually to become a little bit LESS of a forefoot striker!

I study form pretty obsessively. Lots of the elite runners are more forefoot, but not all. Jen Rhines lands really flat, but boy can she motor along!

If people want an example of the alleged advantages of forefoot striking, and disadvantages of too much heel striking, I have a good video from this source:

http://www.evolutionrunning.com

From this website:

"Our bodies are designed with built-in shock absorbers. The muscles and connective tissues of the feet and calves are extremely elastic. Most runners bypass this shock absorption by allowing their heels to touch the ground. The heel has almost no shock absorbing capacity. The heel is made of bone, which is not elastic. Bone transfers shock very well, and injuries to the ankle, shin, knees, hips, and lower back result. None of these tissues is designed to absorb impact stress, and the resulting trauma eventually creates an injury."

My 2 cents, its an interesting topic. Has anyone ever studied percentages of heel/forefoot strikers?

Dave

Hey there,

Just a couple of words in my "defense" (though I'm not sure what I'm defending).. When you talk to the Newton folks, their sales pitch does not include a disclaimer that their shoes are designed for fore-foot strikers.

After watching me run in my current shoes at Ironman Arizona, they recommended the Newton Motion as the best shoe for my running "style"..

According to their website:

"To discover your best running form all you need to do is run barefoot. You'll immediately discover that when barefoot you're not landing on your heels, you're striking on your forefoot.

Striking on your forefoot is the most natural way to run, it is also the fastest and most efficient way to run. Newton Running shoes were developed to make your feet think they're barefoot and increase your performance."

Well, I don't like running barefoot.. I've run many sub-3:00 marathons, sub-4:00 trail 50k's, sub-8:00 50 milers and a sprinkle of 5k's in the mid to low 17's (not elite, but far from amateur hour)

I think Simon was right on when he said that the best way to run is the way that allows you to go as fast as you can and stay injury free. Well, check and ... check!

: )

All of that said, as a student of the body, I agree that the most natural running position is exactly the way Simon explained it.. Unfortunally not all of us find that comfortable (or even doable). Much like on a bike where the most aerodynamic position isn't always the fastest, I think that for a lot of us (Simon mentions millions of fore-foot runners - that leaves several billion of us other folk) the most effective style isn't always the most efficient style..

To my billion disfunctional brothers and sisters I say... "... hi..."

~B

"if you run for yourself, you might let yourself down, but if you run for someone else, you'll never let them down..."

Hi Bobby,

Sorry if I've managed to put you on the defensive, somehow :) I was just really surprised that the information about the Newton shoes being designed for forefoot running had not got to you. I can only think that the Newton guys at Ironman Arizona must have assumed you knew it all already! See - you shouldn't be such a famous running guru!

They don't exactly issue a formal "disclaimer", but having spent hours with Danny and several hours in the retail shop, I know for sure they make it clear to people that
a) the shoes are designed to facilitate forefoot running
b) that they will not suit everybody and that
c) heel-strikers will not get on with them, unless they are willing to modify their gait.

Just for the record -- and not to try to beat you over the head with a set of actuator lugs --

you quoted from the SECOND section of the Newton website. The FIRST section, headlined, "The Shoes" says things a bit more clearly,

"Newton Running shoes were designed by runners for runners to mimic the advantages of barefoot running.

"Whether training or racing, Newton Active Membrane Technology™ provides greater shock absorption, greater energy return while promoting the natural and more efficient forefoot strike of barefoot running." (My emphasis.)

If you then get into the actual description of the shoes and click on the link that says "...With Newtons, you have to break into the shoes", you will get to this statement:

"While running in Newton shoes, your feet will sense the ground faster and you will want to strike the ground with the actuator lugs. Right away you won't feel the need to land on your heel. If you already run with a mid-foot or forefoot strike you will notice that you are on and off the ground quicker with less harsh impact and greater forward propulsion. The faster you run the more you notice the benefits of Newton.

"Newton Running shoes will promote a change in running form, so your body may need time to adjust. You may have sore muscles in areas you were not utilizing before. From our wear testing program we have had runners who needed no time to adapt to runners who required 2 to 3 runs (1 weeks time) to get acquainted with the technology."

I told Danny Abshire that I'd half-jokingly told you to send the shoes back, and he said:

"By all means have him send them back. They do not work overnight for people who are heel strikers. It takes up to 20 miles of short runs to break into the shoes. If people are not willing to do the break-in and change form they will never get better. You may tell him he could run up to 30 miles and still return them for a full refund after that since he has not run in some time."

You're dead right when you say "I think that for a lot of us (Simon mentions millions of fore-foot runners - that leaves several billion of us other folk) the most effective style isn't always the most efficient style.."

Dave Albo's comment, which supports this view, also bears repeating: "I study form pretty obsessively. Lots of the elite runners are more forefoot, but not all. Jen Rhines lands really flat, but boy can she motor along!"

Is that true, you really don't like running barefoot?? Wow! I love it. Maybe that should be adopted as the Newton test :)

I think it all boils down to not wanting to teach this dog any more new tricks.. : )
Like I mentioned before, I may give the Newton's another go in a few months when I'm feeling a little more "light on my feet". Throwing my body back in to serious training AND making it deal with something new down under was a bit too much (in hindsight) for these old bones to handle..

Since Newtons are the new flavor du jour in the Triathlon world, I'm going to see how many of the elite athletes cross the line in them tomorrow at the Escape from Alcatraz Triathlon.. My kids and I are going out to spectate (and load up on free EXPO swag).

Cheerio!
B

"if you run for yourself, you might let yourself down, but if you run for someone else, you'll never let them down..."

I'd be interested in a workshop. I'm a little shy on cash for any one on one coaching, but I'd contribute to a group fund (or attend one for free!), On that topic, are there any regular talks/workshops around Boulder? I got a massage Sunday and learned that one particular muscle (the IT band?) is to blame for most of my pain. I could really use some coaching (see comment above), but don't know where to look.

Simon quotes Danny Abshire:

"They do not work overnight for people who are heel strikers. It takes up to 20 miles of short runs to break into the shoes."

20 miles of short runs is not overnight? It's way less than a week even on my pitiful schedule. And he says "up to 20 miles" like it will probably take less.
I read this as Danny Abshire saying with his shoes I will be comfortable changing my running style in less than a week. Am I misreading that?

This reminds me of one of those old light bulb jokes. Q: "How many psychotherapists does it take to change a light bulb?" A: "Only one; but it's really got to want to change!"

Bearing in mind this is not an exact science, 20 miles (or so) is a very rough guideline. I think Danny's point is that if you are an out-and-out heel striker, you will not be comfortable if you rush the process of breaking into the shoes and adapting your style. You could do the 20 miles of short runs in a week, I guess, but I think the idea is rather to take your time. Run a few miles in them, see how they affect you. You might get Achilles or gastroc soreness, or some other "feedback" IF you are not used to using your forefoot. In which case, you would go back to your normal shoes for a few runs, and use the Newtons when things have calmed down. In the worst case scenario, you might only be running i the Newtons for 2-3 miles once a week.

Danny is being cautious and obviously "mileage may vary" according to the individual runner, how inclined towards heel- or forefoot-striking he or she is, weekly mileage and its mix of speed/distance and so on.

If you ARE a heel-striker, I would recommend taking more than a weke over it. But who knows? You might be one of those people who pulls 'em on and does an hour or two the first day with no problems.

Clarification from Danny:

"I certainly need to explain myself on this one. I like to say the break in of the technology to adapt to the impact of your individual feet needs about 20 miles, if you already run with midfoot forefoot form.

"If you run with heel striking form it may take you 2 to 3 pairs of shoes to change your form out of heel strike, depending on your desire to change, patience and practice.

"You've seen how we get runners to feel the safe landing and propulsion with forefoot strike by bouncing up and down on the Newton Forefoot Technology. You can feel footstrike and form changes when running in Newton's pretty fast. It is more difficult to write about but very easy to show people what to do to change quickly but safely."