Heel striking

[runningwild]

Sooo....I know heel striking is bad, right?  But how do you fix it if you've tried to shorten your stride.  I've been paying attention to the number of footfalls per minute, and I normally fall in or around the 160-170 range.  I'm working towards 180 (I'm told this is the optimal number), but I feel like I'm running really fast...

How can I tell if I'm actually "heel striking" and if I am, how do I fix it?  I've started running on a treadmill for the first time in my life (on my lunch break in the gym at work) and wonder if this might have something to do with it.

Any help is much appreciated!
Thanks!
  Stephanie

[The Moose1]

Who said heel striking was bad?  Does it hurt when you run?
If this bothers you that much, find a coach, or a mentor with lots of experience.  I know plenty of both, just don't try and address this on a group run, everyone will have a different opinion.

Mike

[Sandy]

As far as good or bad, it can be bad if you have a history of injuries, if you run injury free then it may be the right thing for you.  There is certainly lots of proof out there that it can increase ground reaction forces etc. and it can absolutely slow you down but if you run injury free at the speed you are happy with there may be no reason to change.

Incidentally while there may be a plethora of opinions out there on the subject, and there are, we are all an experiment of one and we need to do what's best for us.  If you pop into the store, we can video tape you so you will know whether you do or not as well as discuss stradegies for increasing your turnover without feeling like you are running too fast.

[runningwild]

I've always heard from more seasoned runners that heel striking was bad, and being the newbie that I am, I took it for what it was worth from who I consider to be the running Gods, lol.

Not sure if this makes sense or not, but sometimes when I'm running I feel very "heavy footed" like my feet weight a ton, lol.  It is in those times that I feel like I'm landing hard on my heels.

I wouldn't say that I have a history of injury, but I was a victim of a pretty serious herniated disc last year, which caused me major issues for about 8 months.  After lots of physio and chiropractic visits, I seem to be on the other side of the injury.  I have bad days here and there, but nothing that stops me from running.

I'm still learning the art of running, and loving it I must say, so I figured if the heel-striking was actually bad, I should figure out a way to stop doing it.

[ironman]

Become a sprinter and run on your tippy toes............ just joking.  I dont know any other way to run fast and long without running heel to toe.  You figure it out and let me know.

[The Moose1]

Sounds like a trip to Tri & Run should move up your priority list.  I run heel to toe, and so does Damon and almost everyone else I know.  "Heavy footed" could be you spending too much energy going up, and not enough forward...or not.  If you're slapping your feet, you're either injured or lazy, or just built that way...like I said, go see Sandy, or book some time with me if you'd rather.  (I don't have any of Sandy's cool equipment though, and I'll definitely charge more.)

Mike

[cucina]

Mike I am going to step out on a limb here and suggest that you and Damon are both midfoot strikers.

[runningwild]

Thanks for the offer Mike!  I'm part of a clinic that Patti is running (I'm slowly working my way up to 10K with her wonderful guidance)  and we were talking about this last night on our run.  So far I haven't had any major issues, but I am nervous about aggravating my back issue....so I'm taking Patti's advice and going to keep working on my form.

Thanks for all the input once again! 

[Sandy]

I agree Janet. 

[Jenn]

OK - just found out I was a heel striker thanks to Sandy and that new gadget at her store.  I have been struggling with lower back and hip pain for about a month so when Sandy got the new DiM at the store I went in.  Once she captured my run and looked at it closely we were both surprised (apparently I have been running like a pogo stick...what do I know).  All I know is that once she had me run barefoot on the treadmill it felt totally different and my back was in heaven.  Unfortunately my calves are not speaking to me but they will get used to it.

So have changed the way I run and if you see me "prancing" who cares because I know I feel much better and ultimately faster. 

A huge thank you to Sandy - you are magic!!!!

[Sandy]

Welcome.

[The Moose1]

So, barefoot from now on?  Intriguing.

Mike

[Sandy]

Not from now on unles you're the guy running next to you Mike at the Limestone Mile 2006 (check out the KRRA site) but it's a great way to create proprioception and an understanding of body position for heel strikers.

[The Moose1]

That guy is fast.  Saw him at the finish in PEC this year.  Think he did the half....barefoot.

Actually, I'm kicking around the idea of doing a little barefoot running myself (when the weather improves) to try and strengthen my feet a little.  Terrified might fit how I feel about that though.  It will certainly break the habit of hitting heel first though.  My worn out heels are a good indicator that I could do that a little differently.

Mike

[Sandy]

I'm not sure if it was that guy or someone else he trains with but he did the Warkworth 8 barefoot this year.  Aside from the issues of rocks, roots etc it was freaking cold!  I think he wins the tough guy award hands down.