Embarking on the journey of running may seem deceptively simple – lace up your shoes and go. However, for those striving to make it a consistent part of their routine, the experience is far from straightforward. In my own pursuit, I encountered setbacks, injuries, and a revelation about the significance of my foot strike. Join me as we delve into the art of running and exploring the art of foot striking – from heel to mid-foot to forefoot. Further, let’s uncover the transformative power these choices can have on your running experience.
So, in the spirit of curiosity and self-discovery, let’s lace up together, hit the pavement, and unearth the artistic dimensions within each step of our running journey. The road ahead is not just about the distance covered; it’s a canvas for overcoming doubts, confronting challenges, and ultimately finding joy in the rhythmic dance of our feet meeting the ground.
Running Isn’t As Simple As It Seems
Running might seem easy at first – just put on your running shoes and go. However, for those trying to make it a regular thing, it’s not that simple. My earlier attempts at running often led to injuries or exercise infused migraine. This time, with more knowledge and a new mindset, I tried a different approach to avoid getting hurt and actually enjoy it.
Instead of seeing running as a chore, I started to think of it as an art. Each step was like a stroke on the canvas of my wellbeing in my constant search for Calm Amid Chaos. Learning the right way to run, keeping a good pace, and paying attention to what my body was telling me became important. It’s not just about moving your feet; it’s about finding a rhythm that works for you.
Injuries don’t have to be part of the deal when you’re running. They’re signals from your body telling you to check your techniques, know your limits, and do things like stretching and strength training. This change in thinking turned running from something that could hurt me into a mix of mind, body, and spirit working together.
Run With Me
If you feel stuck thinking your body isn’t made for running, break free from that idea. Take on the challenge with confidence, knowing that running is like an art form that anyone can get good at. It’s not just about being physically strong; it’s about finding the hidden strengths inside you and the right strategies to guide you.
So, put on your shoes, not just because you have to, but as a way of starting a journey to discover yourself. You can do this. Running isn’t just about going far; it’s about overcoming doubts, facing challenges, and, most importantly, finding joy in the simple rhythm of your feet hitting the ground.
Discovering Foot Strike Through A Painful Revelation
Last year, I took on the tough 75 Hard Challenge (not recommended), which meant two workouts every day, amongst other things. However, on day 30, I got shin splints, and my outdoor walks and runs came to a very painful stop.
During this painful walk/ run I realised that the way my foot landed was causing impacting the pain that I felt. If I landed on my heel, it hurt a lot, but if I landed on the front part of my foot, it was less uncomfortable, though a bit awkward.
On my slow walk home that day, I started looking into shin splints to figure out how to heal them and how to avoid them. This led me into the world of foot striking – how your foot hits the ground. I always landed on my heel because it felt natural and was all I knew. Little did I know that this would change my running forever more.
You don’t know what you don’t know!
Understanding foot striking turned out to be a big change. It not only helped me heal my shin splints but also made me run more, not less. It might sound strange, but this injury experience helped me include running more regularly in my workouts. Sometimes, setbacks bring unexpected discoveries, and for me, it was realising how foot striking can make a big difference in running.
The Three Types of Foot Strike
There are three main types of foot strike – heel strike, mid-foot strike, and forefoot strike.
Understanding the nuances of foot strike is a game-changer for runners seeking to improve their performance and reduce the risk of injuries. While there’s no one-size-fits-all approach, experimenting with different foot strikes and paying attention to how your body responds can lead to a more enjoyable and sustainable running experience. So, lace up those running shoes, hit the pavement, and find the foot strike that suits you best!
Heel Strike
The most common foot strike is the heel strike. This is where the heel hits first, followed by a rolling motion towards the forefoot. Heel striking is how I’ve always run until I first stumbled upon this topic.
Heel striking is not a problem for everyone; some find it comfortable and effective. Many everyday people heel strike without getting injured. Further, with the right form and good shoes, even many runners do perfectly fine with heel striking.
Despite this, it’s important to know that heel striking can transmit more impact force, possibly causing injuries. Meaning that the more you walk or run, the higher the chance of injury. This is because heel striking puts a lot of pressure on your legs and hips, which can lead to issues like shin splints and knee pain over time. This is exactly what happened to me as I increased my running volume.
Proper form and good shoes can help heel strikers avoid issues like shin splints or stress fractures. For instance, choose running shoes with good heel cushioning and support to absorb shock during heel striking. Further, pay attention to how you run, for example, lean slightly forward and avoid over-striding. These changes can make heel striking more comfortable.
Over-striding can be an issue for anyone but if you have a desk job like me, be particularly mindful. People with desk jobs or who sit a lot often heel strike because of tight hips and longer strides. Tight hips and bigger steps, forces our heels to hit first.
Finally, heel striking is a common and legitimate way of running. While it may not be right for everyone, many runners find it comfortable and effective.
Mid-Foot Strike
Among the various techniques, the mid-foot strike stands out as a balanced and efficient approach to running. The mid-foot strike hits a balance between the heel and forefoot, with the entire foot making contact with the ground simultaneously.
This is the ideal foot strike for walking. However, when it comes to running, opinions on the most ideal foot strike diverge, with some advocating for mid-foot striking due to its even distribution of pressure.
With the entire foot engaging simultaneously, mid-foot striking promotes a smoother and more continuous stride. This efficiency can contribute to better running economy, allowing you to maintain a consistent pace over various distances.
This method can result in less injury as the pressure is distributed more evenly, and not just concentrated through the heel. Conditions such as shin splints and stress fractures may be less prevalent when using a mid-foot landing. Further, mid-foot striking potentially lowers the strain on the ankles, knees, and hips. This can be particularly beneficial for runners prone to joint discomfort.
For many runners, the quest for the perfect stride is a continuous journey. Many runners find the mid-foot strike more comfortable, and it’s often recommended for those transitioning from a heel strike to a more neutral running style.
Forefoot Strike
A forefoot strike occurs when the ball of the foot makes initial contact with the ground. Unlike the traditional heel strike or the balanced mid-foot strike, the forefoot technique propels you forward with a swift and efficient motion. You know that bouncy feeling when running on the spot or using a skipping rope? That’s forefoot striking.
Among the various running techniques, the forefoot strike stands out as a method that promises speed, agility, and reduced impact on joints. While it may take time to adapt to this style, some runners, particularly those focused on speed and efficiency, find it advantageous.
Advocates of forefoot striking argue that it can reduce the impact on joints and muscles, potentially lowering the risk of injuries commonly associated with heel striking. For instance, conditions such as shin splints and stress fractures are often less common among forefoot strikers.
While it alleviates pressure on the shins, it does instead shift it to the calves and Achilles tendon, meaning transitioning to this foot strike needs to happen gradually. Overall, by landing on the front part of the foot, the impact forces are absorbed more evenly throughout the lower leg. This can potentially reduce stress on the ankles, knees, and hips, making forefoot striking an attractive option for those seeking to minimise joint strain.
This method is often associated with a shorter stride length and a quicker cadence. Forefoot striking promotes a quick turnover and shorter ground contact time, resulting in a more rapid and efficient running stride. This increased cadence can contribute to improved overall running speed.
The natural mechanics of forefoot striking allow for a powerful push-off, utilising the strong muscles in the calves and the Achilles tendon. This additional propulsion can be advantageous, especially during sprinting or when aiming for quick bursts of speed.
Tips for Finding Your Ideal Foot Strike
Finding the best foot strike for your running involves a process of self-discovery, experimentation, and paying attention to your body’s feedback. Here are some steps to help you identify the most suitable foot strike for your running style.
Remember that finding the best foot strike is a personalised journey, and what works for one person may not work for another. Be patient, stay attuned to your body, and enjoy the process of discovering the foot strike that enhances your running experience.
Assess Your Current Foot Strike
Take notice of how your feet naturally touch the ground when you run. Do you commonly land on your heel, mid-foot, or forefoot? Understanding your current foot-strike pattern provides a starting point for evaluation.
Consider Your Running Goals When Deciding Foot Strike
Your running goals play a role in determining the ideal foot strike. For speed and agility, a forefoot strike might be beneficial, while a mid-foot strike could offer a balanced approach suitable for various distances. If you’re comfortable with a heel strike and not experiencing issues, it might be suitable for your goals as well.
Change Foot Strike Gradually
If you’re interested in trying a different foot strike, make changes gradually. Abrupt changes can lead to discomfort and increase the risk of injury. Start with short runs or intervals to allow your body to adapt. Your body provides valuable feedback, listen to it.
Over time, your body may naturally adapt to a more efficient foot strike. Be open to the possibility of gradual changes and adjustments as you continue to run and gain experience.
Choose Appropriate Footwear For Your Foot Strike Method
Select running shoes that complement your preferred foot strike. Different shoes offer varying levels of cushioning and support, so choose footwear that aligns with your running mechanics.
Ultimately, the right pair of running shoes can significantly enhance your comfort, performance, and overall running experience. So, take the time to understand your foot strike pattern and invest in shoes that cater to your specific needs and running mechanics.
Transitioning To Forefoot Striking
Switching your foot strike may not be necessary for everyone, but it’s worth considering if you have persistent injuries or if you are looking for the benefits of an alternative style.
After analysing my own experience I decided to transition from heel striking to forefoot striking. Aside from gradual implementation, the following exercises helped in this transition.
Hip and Glute: Strength And Mobility
A good leg swing when running comes from strong hips and glutes. It’s therefore a great idea to implement exercises that target these areas of your body, such as bridges, kick backs or similar types of moves.
Targeted stretches and yoga moves can also help with your mobility and recovery, such as pigeons. Foam rollers are good to, they can be a bit painful at first, but stick with it and it will get better.
Calf Strength
Increased calf strength is crucial, especially for forefoot striking. Incorporate running on the spot, skipping, high knees, butt kickers and calf raises. Actively seeking out elevation on runs also helps because forefoot striking is the natural stance when going uphill. It’s possible to do forefoot striking when going downhill too, just be conscious of taking really small steps.
This is key. When first transitioning to forefoot striking I had very tight calves after a run. It takes time to build the muscles that are required. Be patient with yourself.
Cadence Is Key
Cadence in short is just the number of steps you take per minute. There is a lot of different things that will affect your cadence. As a rough guide though, aim for a cadence between 170-190 steps per minute. 180 is often seen as the sweet spot for a lot of people. Monitoring and adjusting your cadence can contribute to a more efficient running form.
Before I first transitioned I was far below a cadence of 170. It might feel weird to take such small steps at first, but stick with it.
Reflection
The journey from heel striking to forefoot striking has been transformative. I’ve found myself running more than ever, thanks to the positive impact of this change. Embracing mindfulness, experimentation, and consistency, I encourage you to be open-minded about your running form. It might feel awkward at first, but the long-term benefits to your joints and overall running experience are well worth the effort if you spend the time working out the best method for you. So, lace up those shoes, hit the pavement, and discover the joy of running with a renewed perspective.
Conclusion
The journey from viewing running as a task to embracing it as an art form has been transformative. Overcoming setbacks, particularly shin splints during the 75 Hard Challenge, led me to recognise the importance of foot striking in running.
Understanding the three main types – heel strike, mid-foot strike, and forefoot strike – allowed me to refine my technique.
Choosing the right foot strike involves self-discovery, experimentation, and aligning with your running goals. Reflecting on my journey, I transitioned from heel striking to forefoot striking through exercises, mindfulness and practice.
As you start your running journey, remember it’s about overcoming doubts, facing challenges, and finding joy in the rhythmic beat of your feet hitting the ground. Lace up those shoes, hit the pavement, and discover the art of running with a refreshed perspective.
