Running question

Triathlon Forum
22

Ok kids, here’s the truth…

Forget about “midfoot, forefoot, heelstrike” and run natural. Threre is no wrong form when running barefoot.

“top” runners will strike on the heel when running at a fast, even pace. That is because the most energy efficient way for the human foot to move is heel-toe. We are not always trying to be energy efficient like in a 800m race or durring the kick of a 10000. we are going for fastest possible, not economy of energy.

I have seen WR runners at SUB 4:10 pace striking on the heel, barefoot! Anyone who tells you that you cant strike on the heel while running barefoot has not looked at the whole picture. The strike will change continously durring any given run but the body, like all things in nature, will ALWAYS return to the most energy efficient motion unless asked to do otherwise (like in a kick or durring a surge in pace)

FORGET ABOUT THE STRIKE! its all about running natural. Cushy running shoes do interfear with the feedback that the body gets from the ground and dulls the impact so the body will try to become MORE energy efficient by OVERSTRIDING and striking the heel too hard. This is not always a good thing.

The most gifted runners will strike the ground with up to 2 times their body weight and toe off with up to SEVEN TIMES their body weight. They have learded to minimize the waisted energy (absorbing the strike) and maximise their own muscle power (creating energy rather than absorbing it) which is far easier on the body. Most specialists will tell you that we strike with up to 4 times our body weight. That is from running in too much shoe. AT MOST we need the cushioning from a good racing flat but only for running on hard surfaces. Even then, its not really needed, depending on the volume and intensity of the training.

The best thing that you can do for your form is to run barefoot. As I said before, there is no wrong form when running barefoot. If you want to improve your skill as a runner do ALL of your running barefoot for a few weeks. Go to the track, find some grass, use a treadmill or tough it out on the sidewalks. Grass or the track is best. After two weeks break out your favorite racing flats and resume regular training making sure that your cadence is above 180 no matter what the speed. If you can run slow (1.5-2 min per mile below aerobic conditioning pace) at 180 you are well on your way to good running form.

As far as the back kick, forget about it. only at very high speeds can we really utilize the shorter lever of a high back kick. For that matter, its not really a “kick” but themost effecient way of returning the foot to the ground after a powerful stride that leaves the foot a higher off the ground after toe off. Its not forced at all, ti just comes with running very fast.

I’m going back to work. I wont even bother to spell check this crap.

out

23

I am not a great runner as every one that has read my posts knows and you seem to be pretty knowledgeable on the subject. I never really agreed with the high kick thing although it seems to make sense, it never really worked for me.
The biggest problem I have running is that I seem to get lazy while running and start to stomp cuz I drop my heels while trying to run mid-foot. This makes my ankles and knees sore (obviously). I like your idea of running naturally and am really going to put the effort into running barefoot on the grass a few times to try to break the habit of stomping.

jaretj

24

Well done! Keep the turnover high. It will really help. dont try to run midfoot as you will just tire too fast trying to force. Run slow with a high turnover and it will all fall into place over time. It can take up to 3 months of constant drills to reset the neuromuscular pathways but it will pay off. Just like drills in the pool. They will pay off, just not right away.

Good Luck!

25

Going from being a heel striker to a midfoot is also called going from a runner that “pulls” versus one that “pushes.” A puller puts undue stress and load on the legs - and contributed to IT band probs for me. A rule of thumb I use is 85-90 foot strikes/minute on one side, and if I can see only my shoelaces when I look down (as opposed to my socks), then I am doing ok

26

ah that makes sense…didn’t know the information about pusher versus puller good toknow…thank you. Also, being able to only see your shoelaces as a way to check…thats also something I didn’t realize…so thats all I see, my laces…so must be doing something right. And the aspect I noticed of the 85-90 /minute…if you want to call them foot strikes for lack of a better work…that makes more sense now too…thanks!!! helps me sincei I am still much of a newbie when it comes to the POSE method.

27

I have probably reached the level of my incompetence on this subject. There are many great reasons to stretch, but for most people lengthening your stride, or part of of it is not one. Most people tend to overstride. THe posts about a high cadence are right on especially in triathlon. I find that a high turnover even if with short strides really helps my bike to run transition.

28

One good description I’ve seen recently of overstriding was “pole-vaulting.” I thought that was a vivid way to capture how, when overstriding, the foot and leg hit the ground and then have to pull and push in succession to get going again, rather than turning energy more directly into forward motion by “pawing” back.