Where Do You Stand?

[NIGHTINGALE1]

Heel, toe or somewhere in between.

I watched the Japanese slow jogging video and they suggest landing on the middle part of the foot just behind the toes. On week 6 run 1 Laura recommended landing on the heel saying it was a good technique. Perhaps it depends on whether you are running fast or slowly or on the flat or up or down hills.

Which part of your foot do you land on?

[UnfitNoMore Graduate]

According to the best judge (the soles of my runners) I land midfoot most of the time and sometimes on my toes, heels look perfect until I switch a pair from running to walking.

In theory the faster the run the more towards the toes we land, as we switch gait to sprint. Heel striking is the result of the shoes we wear, and running shoes in the 70s and 80s were designed to let us get away with that. I read that kids don’t run that way until their early teens... and after watching junior parkrun I’d say that that was exactly right.

Edit: Just noticed the bit about Laura’s advice... I know efforts were made to try to get this removed, but it seems they fell on deaf ears.

[Buddy34 Graduate]

Always on the middle part. Maybe a bit more to the front when running hills 😊

[MelwynD Graduate]

Following that advice got me shin splints. I then switched to mid foot and have not had any shin pain since.

[MrNiceGuy]

While it's perfectly acceptable to land heel first and roll through the foot when walking, adopting a midfoot landing when running is more biomechanically efficient, as it encourages greater absorption of force though the muscles, thus, reducing those absorbed by ankle, knee and hip joints, while also allowing your plantar fascia to repeatedly act like a spring, as it transitions between mobile adapter and rigid lever (propelling you forward).

However, depending upon existing strength and flexibility of soft tissue comprising the feet and lower legs, a midfoot landing may initially engage the plantar fascia, Achilles tendon and calves far more considerably than landing heel first, due to increased dorsiflexion at the ankle joint (shin moving over the toes).

As such, ensure that strength and mobility training for your feet, ankles and calves is regularly included in your resistance routine.

[IannodaTruffe Mentor]

Approximately 75% of people are naturally heel strikers, but as stated in the guide to the plan, across the running world heel striking is considered to be the least favourable footstrike, as it creates more jarring impact stresses on the legs.

Trying to consciously change your footstrike can lead to damage. The best way to avoid it is to avoid overstriding and keep footfall under your body not out in front.

[Larrykat Graduate]

I never gave much thought to how I placed my foot when running until I badly bruised my heel (note to all, don't try running an uneven terrain in walking sandles). I was finding walking to be extremely painful, but I did not want to miss my usual run, I thought if I took it slow I would still benefit from some exercise. I was surprised when I had no pain running at all, we managed our furthest distance to date doing our 1 hour run that night. One of my running buddies said she wasn't surprised as I tended to land on the balls of my feet not my heels when running. She then suggested I run everywhere until my heel recovered. I have since reviewed my shoes and all my walking shoes go at the heel first and all my running shoes have barely any wear at the heel. I am not sure it would be that easy to change the position of your foot strike as it would require a lot of concentration and would ruin the mind clearing freedom that a lot of us get from running.