Heel strike?: Hey :) I've just heard that Laura... - Couch to 5K

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Heel strike?

meames profile image
28 Replies

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 :)

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meames profile image
meames
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28 Replies
Rignold profile image
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 profile image
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 :D

Jason666 profile image
Jason666Graduate

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 profile image
Bazza1234Graduate

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 profile image
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 profile image
hilbeanGraduate

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 profile image
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 :D Thank you :)

Northernspirit profile image
NorthernspiritGraduate

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 profile image
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 profile image
GoogleMeGraduate

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 profile image
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! :D Thank you!

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 profile image
meames in reply to

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!

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 profile image
Buffy007Graduate

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 profile image
meames in reply to Buffy007

Great minds think alike? :D

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! :D

Thank you for asking :) You just cheered me up immensely :D

JuliaM72 profile image
JuliaM72Graduate

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 profile image
meames in reply to JuliaM72

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

JuliaM72 profile image
JuliaM72Graduate

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 profile image
meames in reply to JuliaM72

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

Buffy007 profile image
Buffy007Graduate in reply to meames

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

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 profile image
Bamse1 in reply to MadeleineGenevieve

Interesting, thanks.

Buffy007 profile image
Buffy007Graduate

How you getting on?

Holsmols profile image
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 profile image
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 profile image
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 profile image
Dexy5Graduate

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.

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