Heel strike?

[meames]

Hey

I've just heard that Laura recommends running with a heel strike in Wk2, but I saw some comments on the NHS website disputing that.

Should I run heel first, or with the front of my foot, or something else?

Thanks for reading

[Rignold]

Run however you run when you are not thinking about it. At this stage, the last thing you need to be doing is worrying about your footfall. The whole heel vs mid/forefoot strike thing is a topic of interminable debate among 'serious' runners with no end or consensus in sight. Just run how you run for now.

[meames in reply to Rignold]

Oh, that's good then I've tried running with a heel strike but it seems really unnatural, so knowing that it isn't actually required is such a relief! Thank you

[Jason666 Graduate]

As Rignold said, heel striking is usually for heavier runners that are good at running, Im running pretty much flat footed, in a slow plod, when you become bionic you can run on your toes, I suppose my next goal is to run heel striking, its a long way off for me

[Bazza1234 Graduate]

There is definitely a "problem" with running on your heels !!! The problem doesn't relate to the way the foot strikes the ground - it is the fact that many/most heel strikers "reach" their legs out too far in front of them and their foot strikes the ground ahead their centre of gravity. This is a major cause for knee and hip injuries. Whichever way your foot strikes - it should/must strike the ground below your centre of gravity - otherwise you are completely out of balance and subject to injury. Ever wondered why so many people get injured while running???

[meames in reply to Bazza1234]

That makes sense, really. I'd thought that having the centre of gravity in front of your footfalls would cause a slight forward tilt, which'd help to run at the same speed with less effort? And I guess if your foot falls in front of you, you're fighting your own momentum. That makes a lot of sense! Thank you!

[hilbean Graduate]

If I could take anything at all out of those podcasts it would be that tiny little bit of advice from Laura about heel strike. Ignore it! Try not to think too hard about how your foot strikes the ground and run however feels natural to you. I agree wholeheartedly with Rignold and Bazza

[meames in reply to hilbean]

Brilliant My treadmill's a tad on the small side, so running with a heel strike usually means I'll end up kicking the front of the machine xD I'll probably try different running styles once I start running outside, where I'm less likely to go flying backwards at every mistake Thank you

[Northernspirit Graduate]

I'm with hilbean on this one! The only thing I disagree with. I dutifully tried the heel thing and my shins started hurting, stopped and the pain went. Run how it feels right for you. Stay slow n steady. Good luck!

[mancunianpoodle in reply to Northernspirit]

I'm on w2r2 & my shins hurt. I have been following Laura's advice of heel strike. I'll try not to do that next time & follow your advice. Thanks!

[GoogleMe Graduate]

Mostly I'd agree with Rignold as in 'just run' but I'd be happier if that 'heel strike' advice was taken out.

We tend to think the way to go faster/keep going is to take bigger steps, whereas smaller is probably more helpful and I think those will naturally steer you away from heel striking.

My shoes are all minimalist so I definitely don't want to be slamming my heel down.

[meames in reply to GoogleMe]

I'll need to keep your words about shorter steps in mind! I naturally have an oddly long stride for my height, so it's kinda difficult to keep reminding myself to take shorter steps when running, but you and a couple others have said that shorter steps are better long term, so better start learning! Thank you!

[Hidden]

As already said, don't worry too much this early on, but heel striking can be over striding, or something else. One point though ~ heel striking acts as a brake and slows you down at each stride. Toe striking will tire your lower leg very quickly and mid-foot is believed to be the best overall.

For now, just concentrate on being out there and enjoying (?) your running.

[meames in reply to Hidden]

Good to know that heel striking isn't necessary It felt really uncomfortable/unnatural when I tried it. I kinda naturally toe strike, but you're right about it being tiring! I usually only do that on my last run of a session, which I usually do quite a bit faster than the others. I'll need to look into mid-foot, I'm not entirely sure what it means ^.^'

Thank you!

[Hidden in reply to meames]

The best thing to do is look heel-strike and mid-foot-strike up on Youtube. You will find tons of videos; some good, some not-so, and by sifting through a few you will see what is meant. This one shows some of the points...

google.co.uk/url?sa=i&rct=j...

One of the most important things is not to worry about it. Running should, first and for most, be about enjoying it and not stressing about technique.

Good luck, and happy running.

[Buffy007 Graduate]

I asked the same question at the same stage. Your responses below tell you everything you need to know. Great to hear you're still going. How were the shoes today?

[meames in reply to Buffy007]

Great minds think alike?

The shoes are brilliant! My ankles hurt way less during the running part. I think it's a good thing I bought the shoes, 'cause thanks to my 'spent money on it can't quit' mentality, I have to carry on!

Thank you for asking You just cheered me up immensely

[JuliaM72 Graduate]

So pleased you asked that question. I'm on week 2 and have been trying to run with the heel strike as well but thanks to the replies you've had I'll do my own thing. Found it wasn't natural for me and my calves hurt like they were pulling. Final week 2 run tomorrow :-). Good luck with your week.

[meames in reply to JuliaM72]

I felt the same about the heel strike feeling unnatural Thanks for the good luck (I'll need it!)

[JuliaM72 Graduate]

You won't need the good luck you'll be fine. I didn't even think to question what Laura said and would have just carried on so thank you for asking. Enjoy your running. Was gonna put runs but just sounds so wrong lol.

[meames in reply to JuliaM72]

Oh my God, I've almost done the same thing (writing 'runs') so many times xD

[Buffy007 Graduate in reply to meames]

Are you walking? - No? Well, you're running then!

[MadeleineGenevieve]

interesting question, my mum is a doctor and she said ppl always injure themselves bc they land with their heel...off to read more

[Bamse1 in reply to MadeleineGenevieve]

Interesting, thanks.

[Buffy007 Graduate]

How you getting on?

[Holsmols]

I posted the same question then saw this thread and several others asking the same question, glad I’m jot the only one - even the NHS own website advises against heel striking! HealthUnlocked why havent you responded to any of these questions yet?

[Bamse1 in reply to Holsmols]

One response from my comment admitted that heel striking is 'not recommended' and he was aware that this one had 'slipped through the net'.

[Bamse1]

I posted on C25K that in week 2 it was recommended to land heel first. I had been running comfortably before C25K but without training, but on recommendation I changed to land heel first. Within minutes I was in pain and had to call for lift home. This was a month ago and I still have a painful leg,foot and swollen ankle at the end of the day.

Ignore advice and stick to what's comfortable for you.

[Dexy5 Graduate]

I agree that you should run naturally, and not try to adjust your style. I’m a fore foot runner and hurt myself when I tried to heel strike (on advice from other half) .

He also tried to run fore foot, following discussions on here, but that caused him calf problems.

So don’t think about that, or the breathing suggestions. I think the admins have been trying to get the advice amended on the app.