WK5R1 - Done + Heelstrike question?

[f1madman]

Been a bit anxious about this week but with a new pair of trainers I just had to start this week off.

I suffer from years of knee problems/injuries. Since I started this programme I learnt I used to heelstrike whilst running which would give me pains behind my knees within a few short minutes. Learning the Japanese running and reading the helpful admin posts for beginners has helped me so much to get to this week without getting injured and I've been avoiding heelstrikes. I do have a small injury on my right foot but that's from week 3, walking into a door frame with my little toe......

However the past couple of weeks I've noticed niggles in my knee whilst on the brisk walks in between my runs, and I've finally realised that I heelstrike whilst walking! I've looked this up and found a couple of sites that say to try and correct your walking to land towards the front of your feet more, but was hoping the experts here or anyone with similar experience can vouch for this as its extremely difficult for me not to heelstrike with trainers that have lots of heel cushioning when taking large strides.

In the meantime I've started walking with much smaller steps and using up mental energy trying to land further forward on my foot. This has now made my brisk walks slower and is now the most anxious part of a "run". If anything I'm much happier now to run for longer using the Japanese technique than walking!

Am I overthinking this and is this a concern for anyone else?

[Instructor57 Graduate]

Well done with the week 5 run 1 👍

Unfortunately I can't really comment on on the heel strike other than the fact that the Japanese slow jogging is probably a good way to be more aware and maybe correct the issue .

I seem to remember it said something about trying to jog on the spot without moving as a good way to land more flat on your feet .

Did you have a gait analysis done ?

And did it show up there ?

Hopefully someone with more knowledge might come along with advice !

[f1madman Graduate in reply to Instructor57]

Thanks. Yeah did have the gait analysis and even though I was trying to avoid heelstriking they noticed I land on the outside of the heel and over pronate. But it was on a treadmill so wasn't going as slowly as I normally do when I Japanese run lol.

[GermanRunner Graduate]

Hey, I'm running in Merell barefoot shoes. It really helps with a more natural gait. I've got duck feet - slightly turned outward - bad hips, and too small knee caps. So my doc forbid running 20 years ago. Last summer I read "Born to run" and I started to doubt that I couldn't run. I started walking in those trainers. 9 months later I tried C25K and I haven't looked back. My feet are fine, my knees never hurt, and I'm starting week 9 tomorrow.

[f1madman Graduate in reply to GermanRunner]

Oh wow well done getting this far! I'll have to look into them too.

[IannodaTruffe Mentor]

If you read the guide to the plan, you will find that the heelstrike recommendation in the app and podcasts is a mystery to most of us and to most authorities on running who conclude that heelsriking creates the maximum jarring effect. That said, the majority of recreational runners are heelstrikers and attempting to alter your natural footfall can be fraught with problems, which can cause more issues than it cures.

You mention large strides........that is one of the major cause of heelstrike. So avoid overstriding and it is much easier to land mid foot.

As GermanRunner says, wearing shoes with lower heel to toe drop can also help you to minimise or eradicate heelstriking.

To be honest, I think you may be overthinking this and would benefit more from doing the recommended knee strengthening exercises, which will stand you in good stead, regardless of footwear or footstrike.

I am definitely a heelstriker when walking but I believe I am much nearer midfoot strike as a runner. I have had knee issues, but the origins predate my running, so it is difficult to clearly assess whether my footstrike has contributed to those.

When all is said and done, heelstriking is not going to definitely cripple you as long as you land as lightly as you possibly can.

If any of this is making you anxious then just dismiss it, land as lightly as possible, relax and enjoy your run.

[f1madman Graduate in reply to IannodaTruffe]

Thanks I'll try and not over think it. For now I've just lowered my strides when walking.

[Dtay1978 Graduate]

If you’re worried about your knees you could wear a support brace of some kind 😊

[John_W Graduate Ambassador in reply to Dtay1978]

Better to strengthen the knees than wear a brace.

[John_W Graduate Ambassador]

Walking without heel striking would be completely un-natural. I've yet to see human being walk on their toes (or even mid-foot) in their daily life.

When sprinting (100m, 200m, 400m) it's natural to run on your toes.

In-between those 2 extremes, anything goes and there's no right way or wrong way.

'Match your foot-strike to your pace' is a good piece of logical advice I read the other day about cadence and foot-strike.