From heel strike to mid-foot running

[clavicus]

I graduated 5k a year after I started couch to 5k, not without support from this excellent forum. It all began in March 2018 watching my wife and hundreds of others completing their emotional crossing of the 5k finish line at a local charity run.

I was a lifelong non-runner but it inspired me to start and it was a very tough journey.

However, succeed I did, by completing the same 5k a year later (2019). Woo hoo!

A few weeks ago I completed my first ever 10k (a lone 'qualifying' run following the cancellation of the London Winter Run because of storm Ciara). It was tough but I loved the sense of achievement, and my medal is in the post!

I run 'ok', usually covering 4k - 5k three times a week and I always feel good for doing so. I'm past all the leg pains and aches and it's feeling good. I even bought my first ever pair of proper running shoes a few weeks back.

On Saturday (this weekend) I had my first session with a running coach. It was fascinating, informative and very useful. It seems I'm doing it all wrong as I'm massively heel-striking. She taught me to lean forwards more, keeping my leading leg more under me, not striding out so much, and landing closer to my centre of gravity, thereby landing on my mid-foot, not my heel.

All made sense.

Today, Sunday, I can barely walk.

It's a whole new technique, I know, and my body/legs have a huge change to get used to. It's also very early days but I'm a bit worried about the transition.

I've read horror stories of people really struggling with injury, shin splints, runner's knee, all sorts, during transitioning to mid-foot running. It's possibly made harder because it took me 56 years to start running and I'm now 58, so no spring chicken!

I'll continue with the recommended core strength and balance exercises and I'll keep running, albeit shorter distances for a while, to practice the new techniques but any thoughts, suggestions, insight from more accomplished, experienced runners would really be very much appreciated.

Many thanks,

Clive

[tingeling]

Dear Clive,

Me too, I started to run for the first time in my life at 53 using C25k and now I'm 57 and slowly running three times a week. I also spent a year before I ran the first 5 K and then I bought new running shoes. It seems to be fashions in running-styles and I was persuaded to buy a non-drop shoe for forefront running. After a couple of months I had plantar facitis, pain under my feet, and could barely walk. After 5 months I found a training programme for the FEET, building strength and stretching the soles. I spent 40 minutes every day doing theses excercieses for three weeks and then the pain disappeared. I think mid-foot is much better than heels for my knees. Now I can run both landing on my heels and on my mid-foot and I think it helps, when I'm tired, I just switch my running-style :-).

[Elfe5 60minGraduate in reply to tingeling]

What training program for feet was that? - I have plantar fasciitis. I am doing physio, but would be interested to see what else is suggested. 😄

[tingeling in reply to Elfe5]

Dear Elfe, I did use a 40-minutes yoga session called "yoga for the feet" at the website of EkhartYoga - and yes now I do pay to get access... maybe you could test it out for free? It was a somewhat relaxing but with strength (lifting yourself up and down on your toes) and stretches (sitting on your knees and with your bum on your heels - very painful under the feet) and also involved a tennis ball - 5 minutes for each foot - standing on one leg and moving the ball under the other foot for a minute and then stop at two particularly painful spots for two minutes each for each foot. I also looked at the youtube selection of free "yoga for the feet" to check if they would be good for you, but these look more like massages, and you need both strenght for the feet and stretch. Some of the youtube "strenght for the feet" looked quite good (and you will need more than 15 minutes every day...). Good luck!

[Elfe5 60minGraduate in reply to tingeling]

Thank you so much, that’s really helpful. 😄 - Some of those things I already do, but not others - I evidently need to increase the time too.

[Grannyhugs Graduate10]

Yikes I hope the pI eases up for you. Would it help to build up slowly again by repeating the c25k plan. I was a non runner for 57 years and used the plan as a means of getting slowly transitioned from other sports to running. I had tried a few times on my own but always got injured quickly. 9 months on from starting c25k no injury. Maybe worth a try. Good luck

[clavicus in reply to Grannyhugs]

Many thanks Grannytobe. I don't think I could actually go back to the full C25k (I always read that as twenty five k!) but the concept is good. In fact, despite being as stiff as a board I did go out yesterday for a walk-run-walk-run and it's definitely a good way to progress.

The new (to me) running technique is clearly so much better and easier on the joints so I do want to persist in the transition but I will take it easy.

Clive

[Grannyhugs Graduate10 in reply to clavicus]

I was trying not to think of you on my run this morning but every so often the little gremlin took over and said "how are you placing that foot" I think I vary between mid foot and slightly further back. I'll let my subconscious work on it for a bit 😉

[Speedy60 Graduate10]

There's a great post by oldfloss over on c25k about feet. Don't know if you've read it. It might help.

[clavicus in reply to Speedy60]

Thanks Speedy60. There are over 400 posts on Oldfloss 's channel(!) so I haven't been able to find the one you're referring to but I appreciate the info.

[Tbae in reply to clavicus]

I think it’s on strength & flex.Not just feet, head to toes.👍👏👏

[Oldfloss Administrator Graduate10 in reply to clavicus]

healthunlocked.com/strength......

and

healthunlocked.com/couchto5...

there you go

[Speedy60 Graduate10]

healthunlocked.com/couchto5...

No idea whether I've done the right thing there 🙃

[clavicus in reply to Speedy60]

Yes, perfect! Thanks

[SueAppleRun Graduate10 60minGraduate]

I know it might sound really daft but i practiced a bit indoors from room to room, you really can’t run fast indoors so the only thing you can do is concentrate on what you are doing

[clavicus in reply to SueAppleRun]

Excellent idea! Thanks

[Tbae]

Interesting post clavicus.

I am a very senior novice.

Only two things that cross my mind,

Never thought any coach would change too much of anyone’s natural running form.

Used MJ and Laura in repeating C25k 3 times.Of course heel striking high risk injury form but lots said by these two coaches, particularly MJ on where they expect your foot to land without heel striking.

Great to run mid foot, front foot of course.For me and distance not possible but with shorter sprints it is possible, but high injury risk and needs to be offset with thorough warm up.

Every good wish with your plans,

🏃‍♂️⭐️👏👏💥

[grumpyoldgirl]

Lots of great advice here, my only addition would be not to worry about shin splints etc if you are doing warm up and warm down stretches, and not striding out too hard when you run, which it sounds like you're working on anyway. And leaving a day to recover between runs.

I'm also revisiting c25k after an injury and visit to physio, and I'm also trying to correct my running style (not the same as yours though, I've been favouring one side and I need to strengthen the other)

I've ended up aching down one side (using those muscles correctly for a change!) Best of luck.

[clavicus]

Thanks so much to everyone for the help, advice and useful tips. Very much appreciated.