Wednesday Form: Stride Right

Check out the info at Newton Running.com
How did it come to this? The heavy heel strike.

Lift from the hip, drop foot (with ankle neutral...not flexed for heel strike) under body AND recover (heel to butt)...all with little strain, letting gravity do the work!

So, why not? The effortless mid-foot strike makes people think of "fast" running...and fast running means getting tired...and most folks give themselves a "vote of no-confidence" on holding that form (beyond say 50m). Thus, sit back into the hips, flex toe to shin, reach way out with heel, and plod away trying to conserve energy.

Yet perhaps that's the paradox. The scissor straight leg, heel strike stride (ie, running with the brakes on) that is associated with slow running (ie, not getting tired) may be more fatiguing...starting and stopping momentum with each step along with the increased ground&pound.

Stay light!

Check out this excellent CrossFit explanation of stride/strike/recovery using the wheel analogy.
Or read good review at NPR here:
For Humans, Slow and Steady Running Won the Race

Wednesday Form: Running Scared

Now, this is controversial...the Heel Strike vs the MidFoot Strike in running. Many people believe neither is worse or better and runners should just run how they like.

Well that’s too middle-of-the-road for us...so here’s a stance...heel striking is the cause of all the major ills in the world. OK, that’s dramatic, but heel striking has its drawbacks.

In this stick-depiction, the top runner is positioned for MidFoot Strike, while the bottom runner is the stereotypical Heel Striker...let's explore.



She isn't heel striking?






First, heel-striking is plain, old un-natural. Heel striking is a phenomenon created by people who “race.” The luxury of running a 10k, sitting back into your hips, and going slow to save energy equals heel strike. They become so consumed with times and splits and looking good, that they forget to just love running, not racing. Moreover, the shoe industry that creates shoes that “cushion the heel strike” can come under fire... “cushion the heel strike”??? Runners shouldn’t be heel striking in the first place! Anyone who runs because they love it (or any creature that runs b/c it has to survive) will not heel strike.

Second, it’s not really running. Heel strikers (as in the photo above and below) do some kind of stiff-legged scissor-leg flutter-kick kind of thing, but it’s not “running.” Can you picture that very characteristic movement of these folks? Running requires bent knee hip flexion (on the front leg) and hip extension going into a “heel to butt” movement with the back leg. And here’s the problem...landing stiff-legged in the front is going to create all sorts of shock-absorbtion issues (loud and heavy). And, of course, by keeping the trail leg straight heel-strikers create imbalances in the use of quad & hammy which creates injuries. Imagine doing flutter kicks for 30 minutes?

Third, and kind of related to the stiff-leg, is the toe flexion of the plant foot (front leg). Notice in heel strikers (the bottom stick figure and the pic below) the toe is flexed to the shin...this creates the heel strike. Stand up right now. Put your right leg out to the front. Flex the toes to the shin. Now lean forward as if landing on that foot...you HAVE TO heel strike. That, again, is just an un-natural way to hold the foot and flex the calf...now do that for a 30 minute run...hmmm, why do people get shin splints???










So now we have the heel-striker. Weight way back over the hips, stiff-legged-flutter-kick strides, toes pointed up on the landing foot for a heavy, slow pace.

After you do it rightly and well for a while, you might just find that more midfoot stiking makes you feel lighter, faster, and run more injury free.

Run natural.
Lean forward with weight in front of hips, feet under center of gravity.
Lift lead leg from the hip (flexor), let it drop naturally (with gravity) out in front.
Have a nice heel-to-butt movement of the trail leg.
Let gravity do the work...that’s how you conserve energy.
Avoid “digging in” and pushing off hard with the trail leg. That stresses the calf.
Don't run on your toes...focus on shifting weight to midfoot.
And most importantly....focus on a loose calf...relax the foot as it is raised....toes pointing slightly down...so as the trail leg comes through...your foot is relaxed and can land softly on the midfoot (rather than toes pointed up which creates that heavy heel strike).

I know, I know. They'll say, "But that’s my slow pace...that’s how I conserve energy on longer runs. This midfoot stuff sounds like sprinting or running fast. Aren’t you running too fast when you run like that?”

What?? Do these people have the intellect of a baked potato?? Isn’t that the point. Otherwise it’s called “walking.”

Heel striking is “running scared.”

"Oh, poor me, what if I get tired. What if I can’t finish. What if I peter out at mile 6, 12, 20??? I’ll just place it safe...yeah, run scared...that’ll work." Running makes you tired regardless, so you may as well have good form!

If you want to work on it:
1) Work the natural lean, weight forward. This forces the legs to move naturally (not scissor).
2) Relax the calf, toes neutral...for a soft landing.
That's a good place to start.

Also, just be a runner not a racer. "Racing" encourages that artificial heel strike stride as people become consumed by times, and pace, and self-consciousness. Run because you love it, because it’s exhilarating, because it’s therapeutic, because it’s part of who you are...stop running scared.

PS. No cheetahs were injured in the making of this post. The ideas expressed here are only ideas, which, of course, are just ideas. Run the way that best works for you and gets you from Point A to Point B as effectively as possible.