Toe running vs heel running?

emergencytennis

I tore my calf muscle running

I naturally land toe first, always have.

One physio says it is better to land heel first and roll through the step, and if I did that I might avoid another injury. Another (who is a marathon runner herself) says I should not modify my natural gait.

I really, really don't want this injury again. I have just started back walking. Anyone with a similar story care to share winces?

Topsking2010

Do you do any type of strength and core training? How often do you run? How many miles a week do you run?



Top

debbiequack

I read a great article in the NY Times about toe running-- it was an interview with the author of "Born to Run" who insists that toe running is best for not injuring yourself. Another triathlete friend of mine has changed her gait because of it.

Best,

Debbie

emergencytennis

I run two or three times a week for no more than 25 minutes. Running is just training for sport, not for weight loss or for fun. I do two days of delightful weight torture at the gym. I have been doing calf-strengthening exercises for 5 years to avoid a repeat of an Achilles injury - on the other leg!. Totally bummed that I got this injury for such a piss-poor effort.

Wisks

I read the same article as Debbie, it was great and I recommend anyone to read it. It said that heel striking leads to a lot more injuries and landing on your toe/ball of your feet first is supposed to be better. I've attempted to switch and I can say that while I do get more of a burn in my calf muscle my runs are better and my legs are less tired at the end. I think you might have injured your calf either way but I am becoming a convert to running landing on your toe.

emergencytennis

Cheers, debbie. My "natural gait" physio also said that bare-foot runners are usually toe-first runners, but I'm not sure I am that serious!

hkulbacki

I've heard you should land mid-foot and roll through the step. Landing on your heel puts a braking action into each step and adds pressure (and potential injury) to your knees.

emergencytennis

Cheers, wisks and slater. Maybe I should chalk this one up to bad luck and continue with what I usually do, then, after the physio has stopped electrocuting me argh.

lisab42

Can`t say that I`ve torn either of my calf muscles but I couldn`t figure out why I always had some sort of slight injury or pain. My hip, knee or lower back were always giving me grief and it was really difficult for me to increase my distance running. Then I heard about barefoot or minimalist shoes. Did some research online and asked for the opinions of some barefoot/minimalist runners on MFP. Bought a pair or Merrells and a pair of New Balance Minimus shoes this summer and began to transition into them. Haven`t had a problem since and now I`m running 23k plus on my long run days in the New Balance. Seems as though I was naturally a toe runner. Obviously you need to allow your injury to heal but I also think you should examine what type of shoe you`re wearing and whether they suit you. I have my doubts whether altering your natural gait is a good idea or not. Your body has evolved to do what it is supposed to do and changing that I think kicks open a door to injury. Now barefoot/minimalist running isn`t for everyone. Some people require orthotics and I do not argue that point. I do however, after my own experience, question how many of us need to wear the traditional running shoe and wonder how many of our injuries are being caused by wearing an improper shoe. For anyone curious, Penn State, amid all the other awful stuff going on there, is doing research on barefoot/minimalist running.

Hope this helps and Never, Never give up.

fteale

I think making changes to your natural gait is a bad idea. I had a coach tell me I should run with my feet wider spaced, but it makes it impossible to run. You have to run the way you run.

ritajean3

When I sprint I am always on my toes but when I run slower my heals hit first. Thanks a bundle for the info

emergencytennis

Yeah, cheers, lisa. I won't give up and I love playing sport.

The natural gait physio is also keen to send me to a podiatrist to see about my shoes. I wear asics cumulus which are supposed to be a light natural control shoe, and she can't see anything wong with them. I bought them from a specialist running store which analysed my gait and so on . I think she is just trying to rule out "shoes" as a cause of injury. The trouble is it all ends up as $$$. How much difference would there be between a light natural shoe and a minimalist shoe?

So far no-one has said to change to heel-running apart from one physio, then.

TheAncientMariner

I run two or three times a week for no more than 25 minutes. Running is just training for sport, not for weight loss or for fun. I do two days of delightful weight torture at the gym. I have been doing calf-strengthening exercises for 5 years to avoid a repeat of an Achilles injury - on the other leg!. Totally bummed that I got this injury for such a piss-poor effort.

You may want to clarify that this only applies to you. Most of the runners that are friends with me run for weight loss, fun, and maintaining the shape they are in. I run for weight loss and fun, both results being achieved splendidly.

To the OP, I'm not well versed on toe running, but most of the credible articles I have read says that you should never land on your heels. You should always land mid foot so that the impact is evenly spreed and lessened. I run 3x per week, 4.5 - 6 miles per run, and weight a hefty 260 lbs. No knee problems, back problems, or anything running with mid foot landings. Good luck to you on your journey!

emergencytennis

Ah, yes, saff, good point. Me, I run only to train for sport. Others run for for all sorts of good reasons.

I checked out your profile, btw. Your good reasons are triple A extra grouse reasons.

Carlton_Banks

The recommendation I hear most often is to get advice from a reputable shoe store specialized in shoes for runners. They should analyze your running style and select a shoe that meets your specific needs. I've been a mid-foot striker from an early age. I started wearing Newton running shoes this year and I've experienced more comfort running on pavement. With traditional running shoes I wasn't getting the support I needed in the front of the shoe that I needed for my running style. There's a NewtonRunning page on YouTube that focuses on forefoot running mechanics that you may find instructional.

emergencytennis

Cheers, Carlton. My shoes are from a proper running store, and they checked me out for about half an hour before recommending them to me. Mind you, that was an English store, so what would they know about running? Ashes humour, don't murder me.

maemiller

my PT said mid to toe striking is better that heel striking. Heel striking can lead to injuries since the force of your landing is absorbed by your heel and shins. There are several articles in active.com and runnersworld.com that talk about it

fteale

I have two pairs of barefoot shoes too. In my inov8s I don't run that differently from normal cushioned shoes - mid foot strike, but in vibram 5 fingers I have to toe strike or I cause knee pain. I find barefoot shoes exercise my ankles a lot more than padded ones, which isn't always good thing. My physic says 80% of the injuries she sees are as a result of people running in barefoot shoes without strengthening the little stabilising muscles first.

mreichard

The most credible advice I've seen is to be very, very careful in trying to change your natural footstrike. Be careful of advice that starts with "you should never" or "you should always." There are elites who are very successful running more than 120 miles per week as forefoot strikers, others who do just as well being midfoot strikers and even elites who are heel strikers. The key is to add mileage slowly, don't run faster than your training can support, and back off when you start to get injured. Also, if you DO want to change your footstrike, work into that slowly too. A lot of people who have moved to minimalist shoes jump into it, and that can result in injury too.

tmarie2715

I read a great article in the NY Times about toe running-- it was an interview with the author of "Born to Run" who insists that toe running is best for not injuring yourself. Another triathlete friend of mine has changed her gait because of it.

Best,

Debbie

This is the article: http://www.nytimes.com/2011/11/06/magazine/running-christopher-mcdougall.html?emc=eta1

Which I just read this AM, as a friend forwarded it. It intrigues me enough to want to try it, albeit in shoes and not Vibrams.

chevy88grl

I run two or three times a week for no more than 25 minutes. Running is just training for sport, not for weight loss or for fun. I do two days of delightful weight torture at the gym. I have been doing calf-strengthening exercises for 5 years to avoid a repeat of an Achilles injury - on the other leg!. Totally bummed that I got this injury for such a piss-poor effort.

I disagree with running being training for a sport ad not for weight loss or for fun. Running has helped me a lot in my weight loss journey and quite honestly.. I do it because I enjoy it. So, it may not be fun or weight loss for YOU, but don't generalize how others should view it.