Running: Heel-Toe or Ball of Foot Debate

O.P.H

Just want to get some opinions on this. I used to do athletics when I was younger and was coached to always run heel-toe for middle to long distance running and ball of foot for sprinting. I used to run kinda on the ball of my foot in my early athletics days and this led to knee problems which a physio diagnosed by telling me that running on the ball of my foot was my problem. Anyway today I hear people saying the correct running form for middle to long distance running is not to run heel-toe as this causes impact on the joints but to run more on the ball of your foot or the middle of your foot, as in land on the middle part and roll onto your toes. The logic seems to be coming from the fact that running on the ball of your foot is more natural, as in, if you were running bare foot you would run on the ball of your foot. Also think this is coming from copying marathon runners, but a lot of these runners would have grown up running without shoes so running on the balls of their feet is natural to them.

I run heel-toe, well at least I think I do, maybe I think I do but am actually landing slightly on the middle of my foot and not realizing.

Anyway, any opinions on the correct way to run middle/long distance?

Brian?

I didn't think there was a debate: run on the balls of your feet.

I've heard a few things about chi running, I think they recommend a more mid foot strike but that's still not heel-toe.

http://www.youtube.com/watch?v=90cHm9UO9bs

around 4:50 in that video is what I always do.

LauraLoo

http://www.catherinamckiernan.com/DesktopDefault.aspx

Try this, you might find something of benefit

O.P.H

briankeating wrote: »

I didn't think there was a debate: run on the balls of your feet.

I've heard a few things about chi running, I think they recommend a more mid foot strike but that's still not heel-toe.

http://www.youtube.com/watch?v=90cHm9UO9bs

around 4:50 in that video is what I always do.

Oh there isn't? Well let the debate begin!

That form seems unnatural to me and something that suits a treadmill better than actual road running. I've tried it and it just causes my calves to tighten up and fatigue to set in, also hurts my shins.

https://www.youtube.com/watch?v=pEFEIDtjdeo

I defo land on the middle of my foot, just seems right

O.P.H

Interesting video supporting the ball of foot way -

This video advises mid-foot running -

https://www.youtube.com/watch?v=jqb4C1YkNKA

This video claims its recommending ball of foot but looks more mid-foot in my opinion -

https://www.youtube.com/watch?v=hsUfo_jHQ60

meijin

O.P.H wrote: »

https://www.youtube.com/watch?v=pEFEIDtjdeo

OMG... this video again... don't watch it people, it will hurt you. Remember, what you've seen cannot be unseen!

RandolphEsq

You look like a gimp when you run heel-to-toe, mainly because you can't run very fast and your body gets all distorted. Even jogging I would go on the balls of my feet with a spring in my strides.

Hanley

Take your shoes off - try to run with a heel strike. Let me know how it goes. That's point 1 in my argument.

Forefoot run and your shins/feet get sore, so what? THat's not a surprise. Change anything about your training and DOMS/joint pain happens if you try to do too much too soon. That's just the way it is - there's an adaptive period. And considering how long most people have been running "wrong", it's probably no surprise it takes a long long time to undo the damage. It's not an indicator that there's something inherently wrong with forefoot running. That's point 2.

Point 3 - sprinters run on the forefoot, you turn off your forefoot, most good distance runners run off their forefoot too. Does fatigue set in and form breakdown towards the end of a marathon/ironman? Of course it does, but that doesn't mean fatigued form is the one you should seek to use. It's like saying it's ok for form to deteriorate as a set of squats go on because you're tired.

I think all the pro-heelstrike running arguments can be shut up pretty quickly be referring to point 1. Cushioned shoes facilitate heelstrike. Without them, the idea of heelstriking would be laughable. I know the data's been analysed and injuries have increased over the decades as cushioned shoes have come into use, but I don't know whether the data pinned it successfully on cushioned shoes and heelstriking or not, but I'm pretty convinced forefoot running is the way to go.