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...stay away from that 1st heel strike...

  • 20-01-2009 5:38pm
    #1
    Closed Accounts Posts: 2,051 ✭✭✭


    Hi,

    I was browsing training articles and came across this, (which btw may be useful for Triathlon newbies about to do their first pool swim traithlon this summer ;)http://www.trimycoach.com/articles/pool_sprint.htm) and for the second time this week I'm wondering about the foot strike in running...

    What is the impact of a heel strike in running endurance events?
    What is the effect of a heel strike in triathlons after T2?

    I remember noticing a woman running 'on her toes' in the DM (I ran just behind her for a few miles)

    While I was at college I spent a little time with a track coach. he asked me to sprint 100m and I did it in 11+ and then he did some drills with me and got me to sprint on my toes and rake my foot and I did it again in 10.8 That was a long time ago but do people run on their toes for a whole marathon? Does it give you more spring or something off the bike?


Comments

  • Registered Users, Registered Users 2 Posts: 1,395 ✭✭✭eliwallach


    MCOS wrote: »
    do people run on their toes for a whole marathon? Does it give you more spring?

    Have seen a guy who trains a similar circuit to me run on his toes (or at least it seems that he is). Can only imagine that the calf muscles would have to be ultra-conditioned.
    As regards running a marathon on your toes..... whatever it takes to get around (and that includes on your knees:D)


  • Registered Users, Registered Users 2 Posts: 7,558 ✭✭✭plodder


    MCOS wrote: »

    I remember noticing a woman running 'on her toes' in the DM (I ran just behind her for a few miles)
    I'd swear I've seen the same runner. Her heels didn't seem to touch the ground at all. I'd definitely agree with pushing your weight forward, to lessen the impact on the heels, but running completely on the balls of your feet doesn't look natural to me (at marathon pace)

    Having said that, she was a lot faster than me :o


  • Registered Users, Registered Users 2 Posts: 22 Miccko


    I'd be very interested in finding out more about this because I had a coach a while back who told me he ran the marathon without his heel ever touching the ground.

    It was his view that you should be up on the balls of your feet (or your toes), pulling the knees up (as opposed to plodding along), and of course leaning slightly forward, with the arms driving you forward.

    I've been trying this as I'm relatively new to running and have been plodding along on my heels for a long time - leading to injuries. This new style has reduced my speed dramatically (so far), but in fairness it has lessened the impact on my troublesome ankle, and so far I haven't had a recurrence of the injury. But my calf's are burning and I can only do short stuff on the balls of my feet. Trying to build up slowly, but I'm not sure I'll ever run another marathon with this style of running??

    Changing your running style is bloody hard work!!


  • Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Well from what I noticed from watching some races the runners who run more to the front of their foot have more of a push of there leg at the end of the cycle.
    Heel strike seems to result in less push or drive of the leg, but thats jsut what I noticed don't have any facts to back that up.


  • Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    Here is an interesting article that I came across today that comments on heel striking.


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  • Registered Users, Registered Users 2 Posts: 7,558 ✭✭✭plodder


    pgibbo wrote: »
    Here is an interesting article that I came across today that comments on heel striking.

    Interesting site. There are a few more articles on the subject as well:

    HEEL-STRIKING IS THE WORST WAY TO RUN
    and

    THE CORRECT WAY OF LANDING IN RUNNING - ON THE BALL OF THE FOOT

    It's food for thought. I'd be interested to hear the opinions of the big mileage merchants on this forum about it.


  • Closed Accounts Posts: 2,051 ✭✭✭MCOS


    plodder wrote: »
    I'd swear I've seen the same runner. Her heels didn't seem to touch the ground at all. I'd definitely agree with pushing your weight forward, to lessen the impact on the heels, but running completely on the balls of your feet doesn't look natural to me (at marathon pace)

    Having said that, she was a lot faster than me :o

    Was she wearing all white and a white cap by any chance?


    Running on the balls of your feet for such a long time is bizarre to me. I mean, if you are a heavy over-pronator are you not striking the ground with the weakest part of your foot then?


  • Registered Users, Registered Users 2 Posts: 7,558 ✭✭✭plodder


    MCOS wrote: »
    Was she wearing all white and a white cap by any chance?
    I don't think so. Maybe it's more common that we think ...
    Running on the balls of your feet for such a long time is bizarre to me. I mean, if you are a heavy over-pronator are you not striking the ground with the weakest part of your foot then?
    Not sure, but I suspect pronation doesn't happen so much if you (can) run on the fore-foot.


  • Registered Users, Registered Users 2 Posts: 2,623 ✭✭✭dna_leri


    plodder wrote: »
    Interesting site. There are a few more articles on the subject as well:

    HEEL-STRIKING IS THE WORST WAY TO RUN
    and

    THE CORRECT WAY OF LANDING IN RUNNING - ON THE BALL OF THE FOOT

    It's food for thought. I'd be interested to hear the opinions of the big mileage merchants on this forum about it.

    See this link for a good review of Pose/Chi Runnning:
    http://www.sportsscientists.com/2007/09/personal-experience-with-pose.html

    Also:
    http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

    Summary is that it very hard to change your running style and not for everyone.


  • Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    dna_leri wrote: »
    See this link for a good review of Pose/Chi Runnning:
    http://www.sportsscientists.com/2007/09/personal-experience-with-pose.html

    Also:
    http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

    Summary is that it very hard to change your running style and not for everyone.

    Very interesting artilcles. Thanks for sharing them. In my very humble opinion, and I know very little in this area but I found this quote to be key:

    "If there is one thing you change in your running, don't focus on your footstrike, but rather on WHERE your feet land relative to your body. Because if you are over-reaching and throwing your foot out in front of you, that's a problem, but what happens when the rubber meets the road is less relevant!"


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