How to Avoid Heel Strike: Video Instruction by Chi Running's Danny Dreyer

Danny Dreyer, creator of the Chi Running technique, how to avoid the injury through heel striking. His principle of the midfoot strike makes impact-caused injuries a thing of the past.
𝐆𝐞𝐭 𝐘𝐨𝐮𝐫 𝐅𝐫𝐞𝐞 𝐂𝐡𝐢𝐖𝐚𝐥𝐤-𝐑𝐮𝐧 𝐃𝐢𝐠𝐢𝐭𝐚𝐥 𝐁𝐨𝐨𝐤𝐥𝐞𝐭 𝐡𝐞𝐫𝐞: chiliving.com/...
𝐕𝐢𝐬𝐢𝐭 𝐮𝐬:
Website: chiliving.com
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Twitter: / chirunning

[@jhernandezg1]

I had been trying to run for such a long time and the pain in my calf was terrible. I'm a very fit person I swim and bike but running just could not. Changed shoes so many times, bought insoles talk to coaches read articles, and nothing. This morning at 5 am I saw the video and went out for a 32 min 5 k run, with out any pain. I'm extremely grateful for this video. Already bought the book, because I'm going for the Ironman.

[@whipperthompson7784]

Good resource. www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=cm_cr_pr_product_top?ie=UTF8

[@karinrietveld2215]

Javier Hernández G. Try five fingers shoes, it worked for me, slowly adjust. Don't force it.

[@RivieraByBuick]

lol. i had just an opposite, naturally i was running forefoot strike, and my feet were acking for 3 days after distances like 10km. Then i tryed running heel strike - and no pain at all.

[@lYakuzal]

That means you're landing with your toes and the top of your foot instead of landing flat. Landing that way means you're bound to get pain on the upper calves, that is why you don't feel pain while running heel strike since you never used the muscles under your calves. The best landing placement for your foot to avoid both types of pain is to land flat on the center of your foot.

[@Lifebizandopinion]

That saves my calve muscle

[@dksculpture]

"Never let your feet get in front of your hips" - The key.

[@Sid629]

Watching this in 2023!! Gained a lot of valuable pearls from this video!! Thank you sir!

[@wtfidonthaveaname]

Why don't they teach this in schools??? I could never run as a kid- if felt awful in my knees and my feet, and made me the slowest kid in my class. Year after year, I was the last to be begrudgingly added to every team in gym class. I eventually got out of shape, got fat, and no matter what I did to take up running, I could never do it- I destroyed my knees each time I tried. I watched the others who started with me time and time again, and they all had a much easier time while I still huffed and puffed and ached and had feet and knees that swelled up. Eventually I gave up. If only someone had told me this simple technique to "fix" my problem 35 years ago, I wonder how my life would have been different?

[@TropicalJourney]

We re not supposed to be fit and healthy. We re supposed to be fat, sick, unhealthy, and always consuming more stuff we dont need to impress people we dont really like. That is why they dont teach this stuff in school.

[@gersongomez1876]

should have done research, going to the library would have cleared this right up,but maybe you were too lazy

[@alexiaturner8355]

Why would we research how to fix this when we don't realize it's not normal? I had the same issue, and I just figured it's because I was out of shape, but since either FUCKING HURTS, I didn't have any real motivation to fix it...

[@vubu313]

No offense, but your poor running techniques is not relevant to you being fat. There are countless ways to exercise and be in shape. Did it ever occur to you during the past 35 yrs to use a bicycle for example? There are people with no legs and they still manage to stay in shape.

[@Rednada88]

Vu Ho Lol

[@shilpajain1106]

Danny, this was a revelation.. Thank you so much. i have been having shin bone pain for sometime due to faulty running. and my trainer could not exactly pinpoint where i went off. I can see it clearly from your demo now... Its helped me immensely. i cannot wait to practice it all tomorrow morning and see how i progress. thank you so much again Shilpa

[@junction666]

This works Folks! I used to heel strike quite badly and was plagued with achilles and lower calf strains finally tearing a calf muscle just before Cutty Sark in the London Marathon. Been doing Chi Running ever since and no injuries in 2 years! Quick tip...if you glance down when you're running and see the toe of your trainers you're overstriding..........also lean slightly forward and gravity speeds you up! It really doesn't matter what the top professionals do if it works for you it's good!

[@MargaretKirschner]

After being away from running for 20 plus years, at age 72 I have resumed and am enjoying it...thx to you Danny.

[@micheleritala4228]

I started running at 40 and am now 50. I've always run like that and I've never had an injury. Glad to know I was doing it right without any coaching. My goal was never speed, just going for a gait that felt right.

[@ibm450]

well explained but a actual demonstration would have completed the whole tutorial

[@MonaLisaNaked]

this is the best single video I've found on running - every running should spend 5 minutes watching this. Solved my shin and foot problems.

[@onnyxbei4163]

I'm so glad you made this video! I've been running wrong my whole life!

[@davidgreenfield8462]

Thank you. The best explanation I've heard thus far. I'm new to learning about running technique. Thank you much

[@junction666]

I'm very pleased it's worked for you too. I live in a very hilly area and I've found that by just turning my toes out slightly on the climbs....nothing too extreme just very slightly.....it lessens the pull on the calves and achilles.....if you ever feel a small tightening of your calf at any time even on the flat just do it very very slightly then too.....not "10 to 2" but more "5 to 1". good luck with your training build up it's going great!

[@ChirunningWalking]

@MrDsigman Great! Heel striking almost always causes knee problems. Thanks for the support.

[@Kind_of_Carnivore]

I Bought the audiobook and this is the book I have been looking for all my life. I have shin splints and knee problems. It will be a game changer once I learn this, but it sure feels wrong starting out. It's everything my body doesn't want to do naturally, yet the ease of doing it is amazing. I just need to train my brain.

[@Mikey89ism]

This video is so helpful! I've had so many problems and injuries due to poor running form. I cannot wait to try this... Although starting from scratch is going to suck a bit. Baby steps

[@LilKempy]

Thank you...My left knee has been hurting today after I went running. I really haven't went out for a run in months and my form has been all jacked up. Thanks for reminding me to focus on my running technique.

[@Glassr91]

this actually helped me A LOT! had lower back pain while running. ever since I adjusted, I've had little back pain. so, thanks for the post.

[@ultrafloss492]

THIS IS THE BEST VIDEO!! I just watched this before running and it went really well. I didn't run for a couple of weeks because of my exams and wasn't looking forward for the first run because of my lowered stamina but this made it so easy, fun and great! The tempo and the movement felt so natural. Thank you mr. Dreyer

[@Chubba86]

Has to be one of the most useful videos i have watched on you-tube in years....

[@Yagdrol]

Stopped running for 6 months due to lower leg pain. Could run 19.45m 5k and half marathon 1hr 35m whilst heel striking until it all went wrong, now I can't manage 1/2 mile without pain. Watched many videos on running form but to little avail, your little toe of trainers tip has changed my life. This week I am up to 2 miles with less pain and slowly progressing. Thankyou.

[@madvk308]

I just want to say thanks, I searched youtube for a while till I found this video. It made sense, I now know the important factors to keep in mind when I go running. Thanks for taking the time to put this together!

[@Ryan-fc9lq]

This is an excellent way to avoid shin splints. Thanks a million for your clear explanation.

[@RACHELHUNTER82]

So simply but brilliantly explained. U have gained another fan! Thank u for taking the time to make this video.

[@achcruz]

This is totally perfect. I'm just starting to learn midfoot running and I'm having a problem on my form; this video showed just what I need to be doing! Thanks for the great instructions!

[@ScottWDoyle]

This is absolutely fascinating. My question is: Concretely, how do you go about building a correct, proper stride?

[@cityofkorn]

Thank you for posting this. Going out on my first 26.2 this afternoon, and this was a great reminder of the concepts from the ChiRunning book.

[@dieselxdan]

By far the best tip I have seen on KZbin

[@ChirunningWalking]

In ChiRunning, envision that your "legs" start at the T12/L1 section of your spine. If you are relaxed and in good posture, it would only follow that you'd have some rotational movement around your spinal axis, as you legs swing rearward, right? Pelvic rotation can be bad for your back if you force it, but if you're sufficiently relaxed, pelvic rotation is really good for your back. RE range of motion in your legs: Stretch your upper quad, psoas, and hip flexors.

[@gr8yearahead]

Danny. The most striking aspect of your technique to me is that amazingly graceful quality of your movement. The fluidness when you demonstrate the "wheel" is subtle but powerful. It makes me want to learn T'ai Chi even more than running!

[@shilpajain1106]

Hi Danny, Thank you for considering. running or walking is a dynamic motion,and the best way to illustrate it would be to show it at length in a slow motion for us to actually see it happening in action. there is a video of your showing you run but i had to pause/forward it multiple times to try and see it happen. may be showing how the movement will look by shooting it in your side torso profile.. Thanks again Shilpa

[@soniadormer5297]

I can see that this advice will also be helpful when walking. Thank you xxx

[@JoyceJKo]

ive been researching a lot on youtube on how to fix my technique and this video basically sums up everything i learned. thanks!

[@ChirunningWalking]

@HipHopcheerleader Thanks! It's been 10 years in the making... simple, straightforward demonstrations. Danny is a pro!

[@ChirunningWalking]

@mx919rider Shin splints usually occur from heel striking or toeing off. Practice landing fullfoot/midfoot. Your pain should go away once you start landing this way. Also try to practice pelvic rotation. We highly recommend at least getting the book! Thank you for all you do for our country. We wish you a very positive experience in the Army!

[@ChirunningWalking]

Absolutely. In workshops, our Instructors teach people about picking up their feet rather than pushing their body with their lower legs: if you can imagine lifting your feet of the ground with your psoas muscles without lifting your knees, you'll reduce the amount of effort your lower legs have to make... try it out!

[@BigSisterTutor]

Best video I've seen on this topic so far. Thanks!

[@ChirunningWalking]

Also, the more you relax your lower back/pelvic region (while keeping your lower ab muscles engaged), you'll be able to have more pelvic rotation, which will help your rear stride range of motion.

[@methatgirl1234]

Wow. Very insightful. I always have problems with this when I'm running uphills...

[@shazlikd]

What Danny has said in this video is absolutely spot on and very well explained. For years I've heard that heel strike is a problem and should be avoided, but trying to put this in to practice is a whole other matter entirely. How do you NOT allow your leading leg to reach out and land ahead of your hips? I've tried to overcome this many times in the past, but just can't manage it. Some sort of muscle weakness/tightness/imbalance must be involved, where there must be some range of exercises/drills/stretches that help overcome this. If someone could reply or PM me, I'd really appreciate it.

[@olgoldboots8]

That was the best advice I have ever seen. Thanks for the information

[@gibbopg]

Wow...I;m 50 and only started to try to run/jog six months ago. I found I had pretty much forgotten how to. I presently have shin soreness and was about to give it up. I will try your running advice and hope I get it right. This was very well explained and made sense to me... Thanks.

[@rickbowker]

My problem and also a friend who spent a long time learning chirunning was the exaggerated forward lean from the ankles of chirunning gave us serious back problems! I still like the idea of using martial arts to run better but I'm really happy to have found a better running method than chi that lets me run faster and without the injuries !

[@Artscola]

Very true! Started running recently and this approach has eased past body pains.

[@dsevenb]

I was one of the fortunate souls to go through German sport development camps as a young athlete and have never been injured. This informations is rarely taught well at schools or by coaches so praise the lord for youtube and Mr Dreyer!

[@irdax5]

Superb!!! I suffer from shin splints which i now understand to be a result of poor running technique. Will be practicing this chi running technique "moving forward". Much thanks for this video.

[@ChirunningWalking]

@drewmgriffin. The short answers is YES. If you're working to get the weight off, go slowly and give yourself some time: Principle of Gradual Progress is very key with weight loss, and especially if you're having any pain. You don't need to push through the pain; there's a reason your body is talking to you, and with the ChiRunning focuses you can prevent your tibia from bothering you. When you run, try to: level your pelvis and make sure your foot strike is below your hips, never in front!

[@lekcindr]

Love this video. So informative in 5 and half minutes. I try to remember to watch this at least a few times a year for reinforcement of the principles.

[@g2siklofayc]

I thank you for all of your good advice. I never understood why my shins were so sore after running. Your techniques added a min to my mile after just using some of your techniques ONCE! I'm still not perfect, but at least I know what to strive for.....and every run I work to keep my posture correct and make my run easier.

[@shilpajain1106]

Hi Danny, I ran today keeping the technique in mind. and it helped me immensely. only during the last part shin bone started to hurt a lil bit.. i guess some more practice of the technique will see me through. Danny, I had a request.. could you please upload a video of running and chi walking in the right technique - shown in slow motion for atleast a minute long each? That would be very helpful.. I think with your help i will find the pleasure of running again Thank you Shilpa

[@doshinirav83]

AWESOME video!!! I can't wait to try your technique. I have had shin splints but looks like they are gonna vanish in thin air.

[@zbobur92]

Thank You Danny for taking your time to post this incredible helpful video.

[@MrPhipper]

I am a beginner, and I have been landing like FULL BLOWN heel strike, resulting in shin splints. I had to take 2 weeks off from running. THANK YOU for clarifying.

[@ChirunningWalking]

Hi there. Yes, avoiding heel strike is a sure-fire way to avoid injury. Like in T'ai Chi, the martial art, you want to cooperate with forces acting on your body, not oppose them. Heel striking is in effect force-against-force: when you midfoot/full foot strike, you minimize the shock to your body, thereby cooperating with the force of the road, reducing wasted energy and preventing injury.

[@770827]

yes~ no more shin splints and i'm able to run much more efficiently which has drastically improved the duration and quality of my training. did i mention no more aching and sore muscles after each run?? thanx to your great video!!

[@mxjtube]

Beginner runner, at age 50. Great video. Thanks!

[@ChirunningWalking]

@dsherter Hey there! Happy to hear that you're enjoying our video. Interesting that the tag was with New Balance shoes, could you tell me which pair you purchased? As for your knees, have you been pretty sedentary all winter? The simple act of getting out there again could cause your knees to ache. An adjustment period may be needed. Also, ice helps after you run. I would highly recommend reading the book, practicing your mid-foot striked (minimal shoes help), and point your feet straight!

[@carmeloxuereb8733]

very good. well explained. thanks

[@georgeskomorowski]

Thank you soo much Danny. I not onlyunderstand it better, but I can seeit!! I'll do it !!

[@ChirunningWalking]

@Dhoska Thanks! There's a lot to be said about simplifying things and learning the basics. This is definitely one of them. So glad that this vid helped you. Keep us posted on your progress.

[@Elantry]

Look forward to trying this out. Well explained!

[@thesurfbaron]

Great video--after months of problems with my I.T. Band, I'm looking forward to learning how to run more efficiently, and this video clearly and succinctly explains the Chi Running concept.

[@Yagdrol]

Had bad shin splints on the inside. Can feel them a little still but improving at last. Thought I was striking under hip but your tip told me I was still too forward. Will try your next tip too and any more you have. Two successful tips I've had: when you strike use your big toe to stabilise. When on the start line of a race you should be warmed up much, its beginning to drip off you.

[@ChirunningWalking]

Hi there. Make sure that you're NOT landing on your forefoot, as that will certainly cause stress and strain on all muscles below your knee. ChiRunning teaches a midfoot/fullfoot strike, which is the most neutral foot landing that requires little-to-no engagement of your lower leg muscles. It's normal to cut your distance if you are landing on your forefoot: Land on your entire foot, flat on the ground. It does take adjusting, but fullfoot striking is a much more efficient than heel or toe land.

[@so.many.obstacles]

This is by far the most helpful running technique I have received. I am six weeks into my 1st marathon training, this will be so helpful. I am going to try this tomorrow. I have K-Bands and I'm going to try that locomotion move to help build up strength. I'll try this for a week during my short runs, and hopefully do it with my 12mi long run this weekend.

[@mx919rider]

Great video! I leave for Army basic training 4/2012 and have been getting excruciating shin splints and after watching this, I believe my running form is most likely the culprit!

[@DanielOMahony]

Great video! Looking forward to trying chi-running!

[@jackolanternsoup]

really awesome video :) Thank you. The only reason I'm dissuaded from running a lot is due to the shin splits.

[@Jewelznme]

So informative! I've been running wrong all my life! No wonder I didn't last long in cross country :( thank you a million!

[@WeAreN1nja]

Exquisite video. I always wondered why I always leaned forward when I ran and standing up felt so unnatural... I thought I was doing something wrong.

[@StickItOutTillTheEnd]

Wow. I've been running for about a year, and I was having pain in my tibia for a long time. I thought it was because I WASN'T a heel-striker (but apparently I am!)... Now this makes so much sense as to why my tibia was hurting. Thank you so much for this.

[@ChirunningWalking]

@Thorfinn19 We know that overpronation or supination can often be fixed with a leveling of the pelvis. We can't really say if it's caused by footwear or not, but we believe that this is something that can be fixed without the use of footwear to correct it. With core strengthening exercises and a leveling of the pelvis, you can fix this issue in minimal shoes. Hope this helps!

[@ChirunningWalking]

@MrRorypitcher It's possible that you're either toeing off (still using your legs for propulsion) or you're leaning too much for the speed you're going, so your calves start to active to prevent you from falling. Back off your lean a bit and try to really Body Sense not using any of your lower leg muscles at all. The more neutral and relaxed you can stay, the less likely you'll have the pains. Make sure you stretch well when you're done running. Let us know how it goes!

[@AgentJ415]

Very cool! I kind of discovered that sort of stride just by experimenting.

[@Drstephenstokes]

Great videos. Thanks. So much of what people consider helpful in exercise really is just destroying their health. Chi Walking is a great activity and one we preach in the clinic everyday. just because it looks simple... It is not. Practice. Dr.SS

[@ChirunningWalking]

One of our Chi Running Master Instructors is Catherina McKiernan. She's an Olympian and has won several marathons. She learned Chi Running after she retired and was amazed at how well it worked. She wishes that she had learned the technique before her running career. You can read about her and other professional runners on our website.

[@drlovebutton]

Shin splints have been my biggest problem when running and why I can't do it all the time. The pain is almost unbearable at times. This video helps a lot.

[@ChirunningWalking]

Thank you for your comment. We agree it is possible to run upright and land with your feet underneath you. The ChiRunning approach is to cooperate with two big forces of nature. One of those forces is Gravity. Gravity can aid in propulsion when running with a subtle forward lean. Regarding the Tarahumara, there are published images and text that indicates a forward lean. This is not to suggest that every Tarahumara will run with a lean or run the same way in every situation

[@ChirunningWalking]

@cooker4000 we agree that shoes are a big problem, but we've also seen people who have excellent technique and can run with big, bulky shoes. Minimal shoes definitely help, but proper form/technique is also a huge help!

[@ChirunningWalking]

Try focusing on pelvic rotation. There tends to be a "feet slapping" experience a lot of ChiRunners go through when they start, and it's a function of not fully using pelvic rotation with the rearward stride length: re-read/watch the section about pelvic rotation and the T12/L1 rotation point. That will help you a lot.

[@lazerluke24]

WOW! lol ive been doing heel strike and this makes sense now! hips and back in pain. Thank you for showing me the correct way. ive got a lot of work to do in order to change my stride.

[@007ayala]

I am very sore from sweching To run this way I fell I can run better and fastet, just got to get use to. Great video thanks

[@jackiechildress4390]

I've been training for my first half-marathon to raise money for Crohn's & Colitis research and have already injured myself because, apparently, I'm a heel striker. I'm glad I found this video, but wish I'd known before and avoided these injuries. Hope I can learn how to run correctly because the race is July 20. Wish me luck...!

[@Kratax]

They never taught this in school. They just told to run.

[@kevina.2269]

Kratax exactly !

[@jackiechildress4390]

Thank you ! I wasn't able to run the whole half because of my injury, but did finish. And, did manage to run across that finish line!

[@login2y]

tank you for your advice which come in a clear & simple way

[@vesselsofclayyoga]

I am very excited to try this...and as a yoga teacher, I love how wonderfully "yogic" all the descriptions on your website are! So much of what you say about the core and alignment from the feet up is exactly what I tell my students in class! I am so hoping this helps me in my running endeavors (am also a professional singer/dancer...less dancing these days, with former injuries that I get around with the yoga =-)...) My chiropractor recommends this. very exciting.

[@kuchingtan]

thanks. It's so simple when you explain it.

[@maqusss]

thats some solid advice you gave there sir. Thanks!.

[@so.many.obstacles]

I tried this today on my 4 mile run, boy did I feel the difference. I run in a park that has rolling hills, and it made it tougher for me to run the 4 miles straight. What I noticed is that once I started to lean, I was able to get my legs to move behind me, and propelled me to move forward quicker. I was able to run up the hills before, but now I get up the hill faster, and I only feel it in my glutes. Before my hams would be on fire. I will do again tomorrow for my 6 mile run. Great video. Thx

[@drewbsn]

awesome video, thank you so much!! this should be on the vibram website....

[@youtubular16]

Thank you! After 40 years of running, I was thinking I was going to have to stop because of injuries and perhaps joint wear. My sports physio just told me about searching on youtube and learning to run with forefoot "strike" rather than heel first (old heel-toe as we were taught for distance running in the 60's). Do you agree with my physiotherapist that a method like Chi Running could mean I do not have to give up the running I love so much? (I am 62). Prepared to transition to Chi style.

[@everett24]

I wish I would have known this while I was in the Army. I was slow and would always get horrible shin splints.

[@snoboard420]

I've developed a severe pain on the outside of my left knee and it totally stops me from running after a few miles. i did run heel toe and i'm trying to improve this but it feels very weird and off balance. I've been running in 5-fingers for 2 years (heel toe and now i know its wrong.) I hope i can reverse the damage and get rid of this pain.

[@ChirunningWalking]

@madvk308 So glad you got some thing from it. Thanks for the support!

[@buddytoy828]

Thanks for the video. You mentioned that when the leg is following through to the rear that the pelvis should be rotating. I've heard that pelvis rotation could be bad for the lower back. Can you comment on this? Also, my stride on my back end seems so short because my muscles aren't flexible? Which muscles should I be stretching to increase my back end stride range of motion? Thanks for the great video!

[@munaycandemir5909]

I recommend the nico nico pace (slow running) technique to everyone. chi running is a very challenging technique for the body.

[@ChirunningWalking]

@ScottyD61 Hey - thanks! Danny has a pair of Newton Isaacs that he has used for road events lately... no question they make you faster, and should be thought of as a "performance enhancing shoe" ... wouldn't recommend them for beginning runners or beginning ChiRunners: it's important to learn proper technique on neutral shoes first, and then if you want, integrate the Newtons as the next phase. Hope that helps!

[@jeanninekremzar8283]

I was a runner a few years ago, broke my ankle and you know that story, now I have ballooned up. 140 - 170! I started running a month ago. I have flat feet. My left foot is severe. Tired of trying shoes, I don't have money to waste. I get the pain on only my left leg. It is intense and I do try to run through it. I am hoping this helps.

[@Geo-tr7mh]

Did it help

[@colegiodemonjas]

Excellent explanation. Gracias!

[@ChirunningWalking]

@pamperedgurl An Instructor really helps. Like you said, it's hard to see if you're doing it correctly. Although, you can feel a lot less effort and your runs should feel easier if you are doing it correctly. We would recommend getting the DVD or checking out a Chi Running Instructor in your area on chirunningdotcom

[@greenscarab2]

You are a life saver..:) I love learning new things!!