There are a million videos on youtube to correct heel strike. But to give you one example, running at the same speed, but increasing your cadence by 10 would almost always correct the problem.

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- Jordan

My Strava

Take your shoes off and run for a while. See what happens.

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Some are born to move the world to live their fantasies...

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I would recommend hill reps of some kind. Its a lot harder to heel strike going uphill. Could be strides where moderate up/ walk dow or as part of a workout 90 sec z4 up with two min recovery jog down.

I agree with the other commenter that upping cadence fixes a lot of things. Hard to heel strike at 180 steps per minute.

stand up straight, stop slouching, stop extending your knee so far.

To truly fix this you'll go through a rash of injuries before it gets better.

E

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

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do a search for BarryP's run drills - soup can hurdles come to mind

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Some of the fastest runners in the world are heel strikers. There's not a lick of evidence that heel striking is bad for you or that it'll do any good to change it.

https://www.sciencedaily.com/.../12/191212104646.htm

^^^^^This.

Don't assume from a couple of race photos that you need to fix something in your stride. Unlike swimming, running is a natural activity for humans, and variations in form typically reflect variations in what is optimally efficient for each individual. If you look at Sanders, TO, and Brownlee; each has an unconventional running style yet all produce very fast times.


WRT your extended leg and heel strike:

Here are some pics from Kona....all of multiple Ironman winners.


Here's the guy who was 5th this year


etc., etc.....

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ECMGN Therapy Silicon Valley:
Depression, Neurocognitive problems, Dementias (Testing and Evaluation), Trauma and PTSD, Traumatic Brain Injury (TBI)