Mid-foot. Got a still from a 5k I ran a month ago. Was happy not to see my heel going for the next step!
@va_bg5 жыл бұрын
From the moment I started to run on my mid-foot? Just beneath my toes on to the foot pillows idk how is it in English :D
@frankeeeej5 жыл бұрын
I land front/mid foot. I'm not gonna say thats the best way, 'cause It seems to demolish my achilles and calves (Allthough I suspect that's more because of my passive desk job and weak spindly swimmers legs than anything else tbh : ' ) ) In any case, where your foot lands in relation to your body is far more important then how your foot makes contact with the ground I recon.
@thomasgold44494 жыл бұрын
Forefoot, trying to learn how to add a bit more of a heel-kiss to give my calves a tiny bit more of a rest in between each stride
@user-yv7hb8kp1s3 жыл бұрын
barefoot :))
@NoxiousNoodles5 жыл бұрын
Based on my recent luck I appear to land with the centre of my face.
@va_bg5 жыл бұрын
:D :D :D :D :D Made my day, hope your nose is okay
@HSpartaL5 жыл бұрын
Lmao
@liltaedong5 жыл бұрын
LMAO
@georgmtb96713 жыл бұрын
Very efficient
@koudacyen3 жыл бұрын
Got an actual laugh from me
@meltazor5 жыл бұрын
Christopher McDougall in Born to Run talk about some research that show that the ground-strike and shock created by it (which goes up through the knee and hip) is increased in very coushined shoes compared to less coushined, because the body naturally responds to landing on something soft by adding more downward power to find stability. This increased shock is what essentially is so hard on the joints, especially in heel-strikers as their joints are more locked in that strike position and take the full brunt of the shock. Have you looked into that? Great video!
@alicecgong5 жыл бұрын
MKL I couldn’t even finish that book 0_0 salute to u!
@meltazor5 жыл бұрын
@@alicecgong Audiobooked it :P
@SteveMunguia3 жыл бұрын
There is some cool information in that book and a midfoot strike pattern is more efficient than a heel strike pattern during gait. However, runners, especially long distance runners, need to be careful with make a quick/abrupt transition from heel-strike to midfoot strike. There is some biochemistry and bone mechanic information on how bone cells adapt differently to forces (tensile and compression) and with Wolf's law it takes time for bone to adapt. Heel-strikers tend to apply tensile loads to the front part of the shin bone and apply compressive loads on the back part. A quick transition to midfoot striking will flip those two forces which those bone cells aren't use to and can lead to pain or even tibial stress fractures, especially among long distance runners who repeatedly put on these loads over and over. The safest way I've heard to do the transition is to make it a gradual change. Say someone runs 40 miles every week and has been a heel strike runner, one week they can run 39miles with heel strike, but 1 mile with midfoot strike. The following week they then run 38mi with heel strike but 2mi midfoot and so on, so that these bone cells can adapt.
@meltazor3 жыл бұрын
@@SteveMunguia Couldnt agree more. Any small and in this case significant change, no matter how a person has been running requires a slow gradual transition. Thank you for the additional information, it sounds very interesting. I need to dive deeper in at some point 😊
@beans92985 жыл бұрын
I used to have a lot of knee pain as a heel striker. I re-trained myself to run forefoot/midfoot and my pain is gone
@KCswiish3 жыл бұрын
Let me ask you a question, did you change how you walk as well? Currently in the process of changing my running away from heel striking and wondering what the best walking form is.
@user-Ghost7783 жыл бұрын
@@KCswiish walk normally as u walk..u have to use forefoot while running only
@Ckwon1173 жыл бұрын
Same. Was getting knee and neck pain as a 17 year old fit non-runner (high school tennis player running 3-5 miles for exercise) someone pointed out I land on my heel like crazy (way more exaggerated than anything seen on this video) Now as an overweight 28 year old I am able to run with no knee or neck pain.
@user-Ghost7783 жыл бұрын
@@Ckwon117 Try to run on soft surfaces as much as you can and land on midfoot....avoid running on roads and concrete surface...
@cliffordstanger89602 жыл бұрын
Same, plus my heel hurt after long runs. Changed it up and alot better now
@pr0faker5 жыл бұрын
I'd say that generally mid/forefoot strike would be best for the long run, yeah heelstriking with a shoe with lots of cushioning will work for shorter distances like 5k etc. but its not a natural way of running. if you go for longer distances I feel you need to have a good running form and heelstriking is not one of them. I run mid to forefoot, started from normal running so more like flat foot and basically heelstriking. It feels weird and slow now I am used to midfoot strike. You do need to work your calves a great deal more so its basically resetting your progress back to starting with 1-2km when you change your style and you want to train your calves, with things like jumprope, calveraises etc since they will be getting pounded way more in the beginning. But on the positive side you build stronger calves and is useful for cycling and swimming as well.
@newunderthesun7353 Жыл бұрын
Middle and long distance runners have to have incredible strength and very durable calf muscles to run as a forefoot runner. Midfoot can be the most efficient for mid and long distances, but even that requires durability and considerable time to develop the muscularity you'll need.
@Chelseafan4life_18 күн бұрын
Correct! nothing is wrong with a roll from the mid foot to heel strike as it offers a more natural way to engage in one's running gait and stride patterns. You're right long distances are not made for forefoot running, so mid to heel offers balance and hopefully less injuries.
@torskungen15 жыл бұрын
Both of these hosts are so nice to listen to. Such soothing and calm voices. And full of knowledge to boot. I am am heel striking. Have great pronation and problems with my knee.
@rawrnammon5 жыл бұрын
I'm a mixed foot. When running longer distances I prefer heel strike, but when speed is more important over a shorter distance I automatically switch to the ball of the foot.
@yankaitan86483 жыл бұрын
That is very normal my man
@lwittrock15 жыл бұрын
Forefoot or the ball of my foot is where I strike. It makes the most sense and is far faster and far better for you physically.
@michaelo87735 жыл бұрын
also an important fact might be to make sure that the running shoe is stable enough and doesn‘t allow too much pronation.. e.g. mins 1:31 (person to the right, left > right foot) and 7:01 : maybe a shoe with a higher torsional stiffness or even medial support might be more ideal in these cases especially for longer distances as that could also decrease the risk of injury.
@Choedron5 жыл бұрын
You do not mention shin splints, which is a very common problem. Much more common than most other injuries. And it is usually caused by forefoot running and taking the impact and setting off with the calf muscles instead of the thigh muscles. As soon as a runner focus on using the larger muscles to "catch" impact and land mid foot, the problem usually will resolve after some recovery and not return. Else it can take a very long time to get rid of. Once you have had a shin splint, you are highly susceptible to getting another if you do not change your running style.
@khinyadanarsoe72403 жыл бұрын
When I first started running, I did it with forefoot . It felt fast but I got serious shin splint and I could felt my shin muscle growing. I changed my style to mid foot landing and problem solved.
@chanahleah5330 Жыл бұрын
I am more of a forefoot striker but I noticed that when I run a marathon I end up running heel strike when I am beginning to get tired... but consciously I am a forefoot striker... I have a knee pain recently while training for my full Mary in 2 1/2 months more to date! This video is very informative. Thank you!
@thewhitedingo85935 жыл бұрын
heel striking causes shin splints, knee problems, hip problems, even lower spine and postural problems. run barefoot or in minimalist shoes with a forefoot strike for any distance, and the rest of your form will sort itself out. sprinters land on their toes not their forefeet, and their part of their foot behind the fore/mid foot rarely touches the ground, forefoot running for any kind of distance will result in less injuries.
@lets_lvl_up3 жыл бұрын
I'm currently trying to change from heel strike to forefoot, simply because my knees have been bothering me for a while now. But man my calves are tired haha, but I do think my knees are feeling better... I've also been stretching, because, often tightness can lead to knee pain. So I'm not completely sure which has had the most impact in making the pain go away.
@nerialejandragonzalezsilve62363 жыл бұрын
Hello, many years ago I used to have a mid foot strike but I changed it to heel strike because was the “right” way. I ran 3 marathons... now, as my worries on knee problems started to rise, I decided to changed again to mid foot (a year ago).
@CYRAMUN4 жыл бұрын
Hi buddies and thanks for that.. I have been running for + 45 years ...totally ruined my knees / back and all the rest with heel striking ...since 3 years I tried then to move to front / middle foot strike and then I got a whole lot of Calves injuries ..So it's really to choose between the lesser impact ... really difficult.
@neilisalive48929 ай бұрын
I was naturally a heel striker growing up and hated running because it never felt good, even had shin pain when I did it for too long. I learned how to run midfoot style and I've had no pain and actually enjoy running. Ran my first 5k recently and am super proud
@Heli-Adventures5 жыл бұрын
Love your channel, it's the only thing helping me train for my 1st ironman 70.3 🏊♂️🚲🏃♂️
@pencil24325 жыл бұрын
bro you got it
@sherwincatli5 жыл бұрын
I fixed my heel-striking by running barefooted. It'll force you to land on your forefoot with the added benefit of increased cadence.
@scottnglsh4 жыл бұрын
Sherwin Catli do minimalist shoes have the same effect/benefit?
@jamesmc814 жыл бұрын
@@scottnglsh maybe. Allow yourself 12 weeks to transition. Focus on cadence over foor strike. Foot strike is the end result of other changes, not the starting point. Footwear is only part of it too. But vivobarefoot are what I have found the best for learning the techniques.
@scottnglsh4 жыл бұрын
James Macconville ooh thanks. This actually helps a lot!
@limwowo59023 жыл бұрын
how many km advised for running barefoot a week?
@limitisillusion72 жыл бұрын
I think youyou are on to something, but I think the cause of the forefoot running is caused by the cadence increase. It basically reduces over striding and you start landing more towards the forefoot. Studies have shown less injuries occur with increased cadences. I've been trying doing research on this stuff to optimize my own running. But at the end of the day, I probably shouldn't try to fix what's not broken.
@iberiksoderblom5 жыл бұрын
I have a really bad tendensy to slam my forefoot into the ground. It means I have to ensure my feet are extremely strong. Otherwise it gets extremely painfull. Sometimes already after 25K's. Makes a 50 Miles ultra challenging...
@ChickenNoodle8834 жыл бұрын
midfoot strike is really forefoot striking at a different angle. it is not possible to land midfoot unless your entire foot is touching the ground. Think of your foot without shoes. if you land midfoot, your entire bottom of your feet would have to touch the ground. to beat a dead horse, it is anatomically impossible to land midfoot unless you have shoes shaped a certain way.
@andrewmthomson01913 жыл бұрын
Good point
@drnsharanMS2 жыл бұрын
1. Lean forward while running especially with an anterior pelvic tilt. 2. Increase cadence 3. Stick to shoes with 4mm Or lower heel to toe 4. Stick to HR < 150 5. Do not stretch unnecessarily if you don't need it 6. Sleep well + Stay hydrated. 7. Avoid all temptation of going faster while recovering from a chronic injury
@kudanavadmont1242 Жыл бұрын
Took me a year to change my heel strike running to forefoot running. All the pain in my knees is gone. And I am a much faster runner now. Running as a fat person kills the knees and I love running so, I had to change the way I ran. At 250+ since I recently found out that I'm allergic to soy and has been the main reason I gained weight. I've been running a lot more. I'm still around 300lbs but I lost 15lbs in just excess swelling. And I was already doing muscle work before I found the allergy so the quick weight loss really amped me to run more. I felt light as a feather and healthier than ever.
@M70.005 ай бұрын
Thank you so much for the quality detailed info.
@eingast77985 жыл бұрын
due to permanent problems with my knees, I changed from heel to front/mid-foot strike. I trained to do so, by running barefooted on a treadmill (but be careful to increase the volume slowly).
@janpieterszooncoen25504 жыл бұрын
how did that work out for you?
@Thebirdemoji3 жыл бұрын
For me used to do parkour and run at the park barefoot the best way to run was midfoot. (Month on where my body adapted to the best running style on my feet)
@londonmadethekid43445 жыл бұрын
The exact video i was waiting for to come out !!
@seco3005 жыл бұрын
I kinda feel, that On running is sponsoring you guys :D Dunno why, just a hunch :D
@va_bg5 жыл бұрын
Who are they?
@seco3005 жыл бұрын
@@va_bg A really good Swiss running shoes. Run in them myself actually.
@williamchang16705 жыл бұрын
You can actually see On Running in their description under sponsors
@iberiksoderblom5 жыл бұрын
Soles are crap in sand and gravel.
@Irades5 ай бұрын
Thanks!
@ajk71112 жыл бұрын
Thank you for this great and informative video!!
@perputual_conflict5 жыл бұрын
Another wonderful video as always. I was wondering if anyone here knows about someone who's had an acetabular fracture in the past and has successfully returned to distance running?
@pewdiepie5992 Жыл бұрын
In a forefoot running does your heels make contact with the ground? Same with mid foot..plz someone make my confusion clear
@telemarcelo2 жыл бұрын
What were those galoches looking shoes (aqua, etc. colored)? Are those running shoes?
@firemanhey5 жыл бұрын
Interesting. Definitely need to have a look at how I run.
@theadventurest43452 жыл бұрын
I'm a marine and often run 3-5 miles and because i only ran forefoot like i was taught i got stress fractures now as i recover i'm learning that that was a stupid idea
@limwowo59023 жыл бұрын
a lot of japanese runners run with heel striking first
@sumrandumguy71773 жыл бұрын
A lot of Japanese (Asian) runners are also quite smaller/lighter than black or white runners for example, so they may be able to get away with it where others can’t. Healing striking puts a lot of force on your shin bones, more so when you’re heavier
@callumsmith32494 жыл бұрын
What make are those shoes you are using
@PursuitOfGlassSkin4 жыл бұрын
I actually bought s pair of on running cloudswift cause of this channel
@Frichilsasta08 Жыл бұрын
I feel like 99% of shoe companies make shoes for heel strikers. As for average runners that land on forefoot to midfoot kinda get screwed over. Why cant companies make more 4mm drop shoes with decent cushion?
@thomasmylastname91815 жыл бұрын
If I am relatively new to running, would you suggest I continue to run as I naturally would and focus on the basics (running tall, being light on my feet, etc.) or should I actively be trying to change my running form?
@SO-fb4ef2 жыл бұрын
Why the hell does everybody say midfoot strike?? Seriously the middle of my foot it THE PEAK OF MY ARCH. It is fucking IMPOSSIBLE for me OR ANYONE to strike there. Do you mean landing flat footed? If the middle of my foot strikes the floor then ALL of the sole strikes the floor SIMULTANEOUSLY. This has NO shock absorption JUST LIKE A HEEL STRIKE What the hell does midfoot strike mean??? Am I right? Does it mean flat foot strike? There is no shock absorption. You can either strike on your heel or the balls of your feet, and the ONLY one with shock absorption that doesnt use the knees as the sole shock absorber is the balls of the feet. Landing mid foot has no less knee shock than heel strike. I would LOVE to hear why I am wrong because I just want to understand what I am not getting
@SO-fb4ef2 жыл бұрын
@@LilyW-in7ou yeah, but what I mean is the mid foot( your foot's arch ) can't touch the ground, and therefore it impossible to do a midfoot strike
@aneczka21145 жыл бұрын
Midfood striker here!
@perialis29702 жыл бұрын
forfoot running is actually more natural its told that humans are evolutionally exceptional at running because most commonly known, they sweat but another thing most of us dont do, is we are actually 2-geared running, at low speeds we usually run at the heel, but faster we run on the forefoot. its never or probably rarely seen in other animals because of the way of our legs bones work. Our midfoot bones are actually supposed to be the ankles, if we were birds. take a look at ostriches feet.
@tiagovazkez93563 жыл бұрын
Forefoot strikes are just more gtaceful and natural
@jonathanzappala5 жыл бұрын
5:47 this and this 9:38. I’d doesn’t matter people, everyone is different
@kauri89812 жыл бұрын
Just here to say heel striking is an unnatural way of running that is not only possible but also caused by feet cushions. Forefoot strike feels much more natural.
@laurencesdaddy63925 жыл бұрын
I can’t keep up a forefront for very long
@christophergreen21065 жыл бұрын
Laurence's Daddy nor should you
@laurencesdaddy63925 жыл бұрын
Christopher Green yeah calves feel so tight so just gonna stick with mid foot
@londonmadethekid43445 жыл бұрын
like
@tuliomaldonado5 жыл бұрын
Shocking fact: there are no natural heel strike runners! When running barefoot EVERYBODY becomes a forefoot strike runner. This is the natural form we've been using to run for 1.5 million years. It is only possible to heel strike when using cushioning shoes, which in turn promotes weaker feet. In conclusion, it is better to run with a forefoot strike, but it requires (and promotes) stronger feet so cushioning running shoes are like crutches for a bad running form that keep runners from getting stronger feet and better technique.
@danieldoyle86543 жыл бұрын
I’m a natural heel strike runner and trying to learn mid
@Whiteroca2 жыл бұрын
@@danieldoyle8654 Crutches, nice.
@davidyates2119 Жыл бұрын
You are having a laugh. The only way is ball just before heel then forget the ankle.
@royfr81365 жыл бұрын
Yet another misinformed upload.
@glockdookie5231Ай бұрын
What you mean?
@oliverrietz27053 жыл бұрын
Sprinters never ever land on their forefoot. Thats just wrong. Sprinters land on the complete feet. This Way they can produce maximum force.