How to stop heal striking??

daynaxxanne

I hate running, however I have been working on my stamina and as a result, have been running laps. It really isn't so much that I hate running, I just hate how quickly I get out of breath. That being said, I have noticed that I have been heal striking as I run and its causing me shin splints. I wear my Vibram Fivefingers to the gym as I find they help a lot with my form because I can feel where each toe is placed and where I should be distributing my weight. I also much prefer to be barefoot as often as possible so its a good compromise so I still have some protection. I would typically spring on my toes while running barefoot. This being said, I'm still landing on the middle of my foot or my heel when I run at the gym and I can't seem to figure out how to stop that. If anyone has any suggestions that would be great!

DopeItUp

Personally I'd just quit running. Easiest way to ensure you stop "heal" striking.

festerw

There's nothing wrong with heel striking unless you're overextending your stride. Shin splints aren't caused by heel striking but your shoes could be an issue depending on what type of gait you have.

If you are a new runner both shin splints and running out of breath quickly can be linked to trying to go too fast too soon.

http://www.runnersworld.com/tag/shin-splints

runbabarun

Be careful with vibrams and bare foot running. Depending on your weight it can do more damage than good (for men it is 175 lbs, don't know for women)

I have been a pretty regular runner for about 10 years now, though I let it lapse a bit this past year and gained a bunch of weight. My recommendation to new runners is not to worry too much about form in the beginning. You end up focusing too much on your breathing, foot strike etc which can be frustrating and lead you to quitting. What you're doing- focusing on building stamina - the best goal. As you are comfortable doing 3 miles or so you will have bodily and mental energy to work on small things- which will come easier. Take it slow, you have time.

Joy of running is an acquired taste. Keep it up!

BrianSharpe

You might want to read this.....

runnersworld.com/newswire/vibram-settles-class-action-lawsuit

Like the others have said.....nothing wrong wih heel striking, some of the greatest runners of all time have been heel strikers. What you want in a stride that is natural and comfortable for you. BTW a mid foot strike is fine too.

Getting out of breath? Slow down and then slow down some more, it takes time to build your aerobic base. Same with the shin splints........slow down. You've probably got a bit of an overuse injury from trying to do too much, too soon, too fast.

MeanderingMammal

Slowing down will help with both the breathlessness and the shin splints.

There is nothing inherently wrong with a heel strike although if you aim to land your leading foot just ahead of, or under, your centre of mass that'll encourage a midfoot strike.

Ws2016

If you have shin splints you are working too hard too fast, might be pronating, might have weak calves, might not be stretched enough, might lack core strength for supporting proper hip position. All of these can lead to shin splints so go about addressing each. At the very least, cut back on running if it's hurting so your calf bones can build up to handle the impact you're putting on them, reduce your speed and stride length so you're stepping mid-sole, buy some minimalist shoes that at least have some padding, and get your legs in shape and stretched out. Google calf exercises, stretches and massages.

Penthesilea514

runbabarun wrote: »

Joy of running is an acquired taste. Keep it up!

Definitely agree! I really struggled for a while to force myself to run, now I start getting cranky when I can't run. I can barely believe it lol.

Good luck!

scorpio516

BrianSharpe wrote: »

Like the others have said.....nothing wrong wih heel striking, some of the greatest runners of all time have been heel strikers. What you want in a stride that is natural and comfortable for you. BTW a mid foot strike is fine too.

Mid foot strike is "preferred".

IMHO, it doesn't matter one bit.
OP, like other said, leg pain is probably due to either bad shoes or going too fast. You don't say how long you've had the shoes, but all shoes have a mileage limit, even unpadded things like fivefingers.

Side story: about 4 years ago, I ran a 5k. A guy ran sub 20:00 with "shoes" made up of duct tape for some wear protection. Literally he was barefoot, except for the bits of tape.

stealthq

First suspicion with shin splints is overuse - increasing the distance/intensity of your runs too fast. Running with vibrams and barefoot means you should be more cautious than most since you have little shock absorption other than through your legs/feet.

Slow down. Both speed and progression. Check out new shoes if that doesn't help. Make sure you get enough rest. If the shin splints don't get better, see a doctor - overuse can cause stress fractures.

Equus5374

What is your pre-run routine? I'd recommend doing some dynamic stretching exercises and save the static stretches for after your run/workout. Try this: prior to your run, do 30 seconds of arm crossing or windmills, 30 seconds of jumping jacks, 30 seconds of butt kicks, 30 seconds of high knees, and another 30 seconds of jumping jacks. Dynamic exercises like that will warm up your muscles, get your heart rate up, and usually are good injury preventives. After your run, do your static stretches.

Also, as others have mentioned, don't start out fast. Do many walk intervals, they can be very helpful! Walking is not quitting, as many have been conditioned to think. It really helps with preserving stamina.

rileyes

Try shorter quicker strides (to help prevent shin splints) on your gym track ( or, if on a treadmill, adjust to a small incline). Drown out your breathing with music (classic rock like Black Sabbath and Led Zeppelin are great for me on keeping pace). I try not to think too much about the running.