Runners- Question regarding method

mdn15
mdn15 Posts: 145
in Fitness and Exercise
So I have been running about 1 1/2 years. I over pronate and strike with my heel. I started doing crossfit and they were teaching me how to run. Basically they want me to run by striking with ball of my foot. I am having a hard time implementing this. Crossfit coach said that it would help with my knee issues.

Which is the best way to run? heel strike? or ball of foot strike?

Thanks.

Replies

  • CARBLEGEND
    CARBLEGEND Posts: 47 Member
    whatever you do naturally is your answer..I love running..I got a good pair of Brooks and when i started running with these underdeveloped shoes my natural strike was somewhere in the middle..so ,make sure you have the right shoes
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    General thought now is that forefoot strike is the best, having the right shoes will help that.
  • tracyjones45
    tracyjones45 Posts: 5
    I agree
    I overpronate and was injury free until I tried to change the way I run.
    A decent pair of trainers will help.

    Could you be to a running shop and have a gait analysis. They will pint you in the right direction.
  • mdn15
    mdn15 Posts: 145
    I have a pair of running shoes that were suggested from a running store. Would i have to change to shoes if i started striking w/ forefoot?
  • TomZot
    TomZot Posts: 165 Member
    I went from being a severe heel striker with "regular" running shoes and prescription orthotics, to a fore-midfoot striker since switching to Vibram FiveFingers (barefoot/minimal shoes) three years ago.

    No more back and knee pain and my weekly mileage is triple what it was.

    It worked for me...may not work for everyone.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    There really isn't a correct answer here. Proper shoes will assist with your pronation issues...as far as foot strike goes, some of the best endurance runners in the world heal strike...it can cause some issues with hips and knees, but it is very difficult to correct what is natural. Striking with the forefoot also causes it's own issues, particularly calf injuries. Mid foot strike has it's own set of issues...basically, running is very hard on the body and that's just the way it is. It's one of the reasons I don't run all year long...I train for a season and once my racing season is over I do other stuff like cycling and swimming to let my body recover while still maintaining a good aerobic base.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    I have a pair of running shoes that were suggested from a running store. Would i have to change to shoes if i started striking w/ forefoot?

    Maybe, maybe not. A lot of standard running shoes have a 12mm 'drop' (the difference between the height of the heel and the height of the toe). If you have 'zero drop', it's like you are standing barefoot (vibrams are zero drop shoes). It may be that the large drop is promoting heel striking, but you would have to play around with a more minimalist shoe and see if they help.

    For what its worth, i started out in Brook's Adrenaline...standard stability shoes, but have now moved on to Brook's Pure Cadence, with only a 4mm drop. I have a forefoot strike in both.
  • Skydaver
    Skydaver Posts: 23 Member
    There is a lot of evidence pointing to the barefoot running concept; look up barefoot running, check out Mark's Daily Apple, and read these for some info:
    http://www.merrell.com/US/en/MConnect_Learn
    http://lifehacker.com/5856117/barefoot-form-is-all-you-need-to-avoid-running-injuries

    Also, google '100-up'

    YMMV, of course,
  • TomZot
    TomZot Posts: 165 Member
    ^+1

    If you pursue a mid or forefoot strike or lower drop shoes, be VERY careful during the transition. Your calves will argue with you for a while. They will go from a "normal" contraction (pushing off with your toes) to an eccentric contraction (contracting to lower your heel to the ground). It is a big change and needs to be taken slowly.

    There are several good sites to provide guidance.
  • TomZot
    TomZot Posts: 165 Member
    http://birthdayshoes.com/forum/index.php

    http://www.runblogger.com/

    http://barefootrunning.com/
  • mdn15
    mdn15 Posts: 145
    thanks.
  • smerkord
    smerkord Posts: 101 Member
    I went from being a severe heel striker with "regular" running shoes and prescription orthotics, to a fore-midfoot striker since switching to Vibram FiveFingers (barefoot/minimal shoes) three years ago.

    No more back and knee pain and my weekly mileage is triple what it was.

    It worked for me...may not work for everyone.

    This worked for me as well. I did have to start from scratch though because of the necessity to build up arch and calf strength. I have run a marathon in them though and my joints hurt now when I try to wear anything else. Again, not for everyone, but making my body make the adjustments and not depending on the support of a shoe really worked for me.
  • Lyerin
    Lyerin Posts: 818 Member
    I am personally most comfortable when using Brooks Adrenaline shoes and running with a mid-foot strike. It feels the most natural to me. I think everyone is different and you just have to find what works for you.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    If it ain't broke.......

    There are lots of great runners who heel strike and lots who use a mid-foot strike and also run relatively injury free.

    Most running coaches will have you aim for a short stride, mid-foot strike and fast foot turnover. What helped me was running outdoors in winter. It's choice between a shorter stride or landing on your butt!

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