Improve your running technique: heel striking.
10/09/2024
One of the most significant mistakes (and one that I made) when starting to run is heel striking. Indeed, running technique is important. Correcting heel striking while running is simple if you set your mind to it. In this article, I will tell you how and share my own experience.
What is heel striking?
Heel striking happens when you land first on your heel with each stride while running, instead of landing on the midfoot or forefoot. This running style is quite common among beginners, and although it may seem the correct way to do it, it often causes more injuries. The impact on the joints from heel striking is much more abrupt compared to other types of landing.
Why do we heel strike?
Many of us start running by heel striking because we think that is how it should be done, especially if we are new to this or have received incorrect advice. Other reasons might include the type of shoes we wear, which, having too much cushioning in the heel, encourage us to land there. Additionally, our stride might not be appropriate, and we may extend our leg too much.
Solutions and method
- Watch your cadence: A good way to avoid heel striking is to improve the cadence of your steps. Try to shorten your stride and increase the frequency of your steps. This will help you land with a flatter part of your foot and closer to your center of gravity.
- Choose your shoes wisely: Look for shoes that let you feel the ground and do not have much cushioning in the heel. Shoes with little drop (height difference between the heel and the toe) can help you land more naturally on the midfoot.
- Technique exercises: Try doing specific exercises to improve your running technique. Activities like skipping, heels to the glutes, and knee lifts can help you be more agile and improve your footstrike technique.
- Strengthen your legs: It's important to strengthen the legs, especially the muscles that allow you to maintain a shorter and more compact stride. This includes working on the muscles of the feet, ankles, calves, and the back of the legs.
- Visual and tactile feedback: Using visual feedback (like recording yourself while running) and tactile feedback (like running barefoot on grass or sand) can give you a better idea of how you are landing and help you make adjustments.
My personal experience as a heel striker
Changing my running form was a challenge at first. I noticed that my speed decreased and sometimes I felt more muscular fatigue. But with time and practice, my body adapted. I significantly reduced discomfort in my knees and improved my endurance, which has made me enjoy my runs much more.
Correcting heel striking not only improved my technique but also transformed my running experience, making it much more enjoyable and reducing the risk of injuries. Give these tips a try and see how they can improve your running form. Murakami, in his book "What I Talk About When I Talk About Running," mentions that good runners, those with good technique, barely make any noise while running. It can be a good indicator of how well or poorly your progress is going.
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