Letting my heel touch the ground is what i figured out to do one day. I watch so many form videos and always tried to avoid heel striking. And I never considered the drop in my shoes. I always experienced some soreness especially after longer runs. But one day i was like 'hmm just let your heel touch the ground'. And it felt SO much better. I now run pain free pretty much. I was definitely a forefoot striker trying to avoid heel striking for so long. But I think I fixed it. Glad I watched this video to confirm what I was experiencing!
This was interesting. Thank you. I spent the last year transitioning to a forefoot strike from my natural heel strike because I thought it would help with my IT band syndrome. Not only has that not improved, but now I have shin splints and blisters that I never had before. I’m considering trying to movie back towards a midfoot or heel strike again to see if those other issues improve
i naturally heel strike too and i did get blisters when i tried to force a forefoot strike, it hurts my knees and it just feels unnatural. but everyone's been saying ya should always forefoot strike, like its confusing lol
I’ve watched this video a number of times now to keep reminding myself... these little things that make a very big difference for those of us who love to do very high mileage, especially as I’m in my late 50s and I’m thrilled to truce any stress in my joints. Love your videos !!
This video is really timely for me. I definitely run too much on my forefoot, my wife describes me as running like a gazelle and is convinced my heel doesn’t even touch the ground sometimes... since shifting to landing more to the midfoot (just behind the forefoot pad) I can feel the springiness of my arch and the kinetic loading and unloading as I get my heel to kiss the ground. I also feel less torsion on my knee although not sure how that links in.
Good video, interesting and useful. In terms of running form, one thing I’d like to be discussed is the role of toes: I’ve been a forefoot strikers for years and used to point my toes down, almost ballerina like, but recently (thanks to a niggle in my calves) I’ve naturally changed my form and my toes are pointing to the shin, very slightly. I’m not increasing dorsiflexion as my ankle is not pointing upwards but this allows to land more on the ball of my feet, preloading the calves. Seems to work well for me but I haven’t found much information about it.
@@JamesDunne hey ! Well basically things are going quite ok despite lockdown here in France. I am starting to lower intensity and frequency of training as I intend to race a half-marathon early May. Races being cancelled, I will do it on the track (thats around 53 laps...). Target is 1h39mns. Thanks again for all priceless tips. I know my technique and core strength have increased so much lately ! How is your own run doing ?
@@NUNGUBADIA - This is definitely a great time to be focusing on base building, with lots of easy aerobic work. Good plan! My running is going ok thanks. I was supposed to be running Brighton Marathon... but obviously that didn't happen. Just ticking over at the moment!
Thanks a lot for this video. I have knee pain when i go for runs, but almost none when i do sprints or sports. When i go for runs, i run on my heels but doesn't feel right and knees hurt. I will try to pay attention to my natural run during sports and hopefully i can fix this. I have went to multiple physio's and they just told to run more, stretch and gave me exercises to do... Which only helped slightly. Thanks again!
All of your videos, that I have watched, are spot on. There is also always things that are relevant to all runners regardless of their experience and abilities. Thanks and know that your work is appreciated.
Even this video 4 years ago, very helpfull for me as ultralight body runner(50kg 165cm male). I will balancing my forefoot strike. all you say is right, its happen to me as too extreme fore strike not good for my leg too. Your viewer from indonesia. 👍
Useful video. I’ve been a keen follower of your tips. Off late I’ve started feeling pain in my upper front part of ankle joint on right foot, not sure which foot strike I can associate that with. I am predominantly a fore foot striker who has to pull back to land on mid foot.
Have you or anyone here ever experienced numbness between the balls of your feet and big toes from running? What did you do to treat it? How long does it take to heal? I think running too hard down inclines for a few days is what caused it for me. Thank you for any ideas.
Thanks a lot for this video. Since childhood I was conditioned to think that I should always run on toes and consciously limit heel touch. Every run resulted in calf pain and I was assuming that I need to improve calf strength and stretching. Will try out the moderate method as you suggested.. BTW, Pls consider shifting the position of subtitles. They completely block the views of your feet during demonstration.
I appreciate your comments that heel striking is not in and of itself a problem. I am working on not overstriding, but still tend to come down heel first. My question to you is about shoe design: if the received wisdom is that elites use midfoot strike, are the best shoes not built to support that? Do heel strikers have to make do with second best? Running shops that offer gait analysis, in my experience, look only at pronation, filming from behind to look for the lateral roll. How do we pick the right shoe to match our strike?
Hi James, great videos.. I'm an older runner (65) having to restart running with my wife so thought I'd do c25k plan and on W7r2 we're doing well, but I'm so slow, Garmin says my average run cadence is 121spm with a max156 spm. How can I get a tad faster? Just carry on doing what I'm doing, and try doing a slightly longer distance when I finish the plan & graduate from c25k?
Hi Dave, thanks! Have you seen this video about increasing cadence? th-cam.com/video/08lmp5zQAmA/w-d-xo.html I'd perhaps focus on trying to increase your cadence by 5-10% at a given easy pace (rather than running faster). Think: shorter quicker steps for the same pace. What are your goals for your running after c25K? Let me know and I'll see if I can point you in the direction of a good follow-on plan.
*WATCH NEXT: The trade-off between heel striking and forefoot running:* th-cam.com/video/guCQpGF7nrg/w-d-xo.html *Want to increase your stride length and run faster?:* th-cam.com/video/PRkw6Hg4N2Y/w-d-xo.html
Hey James! Great videos. Very specific and clear. Amazing work and congratulations. I am looking for resources that explain running from a physiotherapist's point of view - the kinetics, kinematics, altered response in case of abnormal running gait, etc. Any suggestions ?
Thanks for the video. My understanding is that walking and distance running should be done heel first. Sprinting is done primarily on the balls of the feet?
Thanks for the great videos. I've been told in the past I pronate so need stability shoes. I get around this by putting a superfeet running insole in my shoes (currently turbo 2s). But i basically wish I didn't have them. I wanna be able to use shoes like the vaporfly without a insole - currently I need them in but they're not great with an insole. From time to time I try to remove them but end up getting sore. Last week I got pain on the outside of my shin. What can I do to wean myself off the insoles? Cheers
Hi James. Another informative video, thanks for that, I am watching a lot of your other videos, especially about avoiding injury, and the proper exercises to strengthen calfs etc. I only started running two years ago, at the age of 67, I have now done 32 park runs, and a couple of 10k, best PB 21.40 and just under 50 minutes for the 10k. I would like to improve on those times, I have had 3 calf tear injuries in the last 2 years , but am back running now. My question is , how many easy run miles a week ,would you recommend ,for 5k, 10k and a half Marathon. Thanks Frank.
James, this was a really interesting video - thank you! What I don't understand is how a forefoot runner can become more of a mid-sole lander? Do you have any exercises/ drills that might help?
HI James - love your videos. Just watched the one that linked to this one, and I don't know how to get myself out of my round vs square peg hole! I'm short (1.59m) and my cadence on a 10km yesterday with lots of walk / jogging sat at average of 177 and stride length avg of 0.82m. It's too sore to go back to heel strike and I tend to land heavily midfoot but I don't know what else to do to get rid of intense heel pain - everything is now compensating for that and so have a myriad of stiffness issues in calf / achilles and pain in and around heel. Where to from here...? And I watch all your videos and almost every exercise seems applicable to me in some way, shape or form 😖🤪
Hi James thanks for the videos, really nice work 🤟🏼 I have a question, I just started running so I am like a big potato trying to move. Therefore my cadence is very low making my steps too short and my hip not flexing lifting my knee up. So my stride is bad and my knees hurt.If I try to lift my knee higher and increase my stride - which means my knees are thanking me- I run faster and I get tired so much quicker.😝 What’s the best way to approach it?
Hi James, I’ve got a question on cadence... I’ve just been getting over shin splints and have recently made an effort to land softer and quieter on my feet. This has naturally brought my cadence up from around 180spm to around 190spm for easy runs and up to about 220spm for 5k pace. I’m not sure how efficient this is as I find myself getting tired a lot quicker now and I’m definitely a lot slower now as a result. Is there such a thing as a cadence that’s too high?
I have plantar fibroma and now an arthritic toe! But I so want to get back into running. I am looking to get some Hoka shoes but can you tell me what foot strike I should use which would be kinder on my feet?
Hi James, having recovered from a knee injury, caused by heel striking on my right foot, and having done heaps of physio to guide me into a mid foot strike, which I find I do naturally now, I now find myself unable to run again because of chronic calf pain, mainly in the soleous and sciatic pain in the calf. Please any advice moving forward so I can run pain free again??? Thanku
Hi James im 51 regaining some running skill after year of nactivity i’m 193 and find it very difficult bringing my 140-150 cadence up, is it my length that inhibits the cadence?
Ok but one question: I was a forefoot striker with 160 cadence. Now I am working on 180 cadence but I am landing with the midfoot now. Is that good or bad now?
I’ve watched these 2 videos a number of times now to keep reminding myself... these little things make a very big difference for those of us who love to do very high mileage, especially as I’m in my late 50s and I’m thrilled to reduce any stress on my joints. Love your videos !!
James Dunne Hello James!!! Yes a couple of virtual half marathons later this month! I just finished my first 14miler and received my first medal!! 🏅😃💪🏻🏃🏻♀️🏃🏻♀️
You are the athlean X of running. Always good, interesting advice.
I really appreciate that - thank you!
Exactly! Sir.
I am in a wheelchair - but I walk around my home - I would love to be able to walk distances - I am starting to study my walk. TYVM
My calves say thanks for the tip on putting the heel down.
Letting my heel touch the ground is what i figured out to do one day. I watch so many form videos and always tried to avoid heel striking. And I never considered the drop in my shoes. I always experienced some soreness especially after longer runs. But one day i was like 'hmm just let your heel touch the ground'. And it felt SO much better. I now run pain free pretty much. I was definitely a forefoot striker trying to avoid heel striking for so long. But I think I fixed it. Glad I watched this video to confirm what I was experiencing!
Im on youtube like a hour now, searching info about foot striking. This is the second time i find answers in this channel. Big thanks for your work!
This video changed my life!
This was interesting. Thank you. I spent the last year transitioning to a forefoot strike from my natural heel strike because I thought it would help with my IT band syndrome. Not only has that not improved, but now I have shin splints and blisters that I never had before. I’m considering trying to movie back towards a midfoot or heel strike again to see if those other issues improve
i naturally heel strike too and i did get blisters when i tried to force a forefoot strike, it hurts my knees and it just feels unnatural. but everyone's been saying ya should always forefoot strike, like its confusing lol
Ohh, the whole reason I’m trying not to heel strike is because I have shin splints.
I’ve watched this video a number of times now to keep reminding myself... these little things that make a very big difference for those of us who love to do very high mileage, especially as I’m in my late 50s and I’m thrilled to truce any stress in my joints. Love your videos !!
Hi James! I'm a physio from Malta. I find your approach very refreshing. I was more adamant about forefoot running before this video. Thank you.
Thank you, Matthew! Hope the video and approach helps you in your clinical work 💪
Best advice available as always
Thank you, Frank! Very kind 🙏 Hope you’re keeping well!
Awesome advise 🎉
This video is really timely for me. I definitely run too much on my forefoot, my wife describes me as running like a gazelle and is convinced my heel doesn’t even touch the ground sometimes... since shifting to landing more to the midfoot (just behind the forefoot pad) I can feel the springiness of my arch and the kinetic loading and unloading as I get my heel to kiss the ground. I also feel less torsion on my knee although not sure how that links in.
Good video, interesting and useful.
In terms of running form, one thing I’d like to be discussed is the role of toes: I’ve been a forefoot strikers for years and used to point my toes down, almost ballerina like, but recently (thanks to a niggle in my calves) I’ve naturally changed my form and my toes are pointing to the shin, very slightly. I’m not increasing dorsiflexion as my ankle is not pointing upwards but this allows to land more on the ball of my feet, preloading the calves. Seems to work well for me but I haven’t found much information about it.
A single word James ! Content is great as usual
Thank you, Pierre! I appreciate your continued support :) How's your running going?
@@JamesDunne hey ! Well basically things are going quite ok despite lockdown here in France. I am starting to lower intensity and frequency of training as I intend to race a half-marathon early May. Races being cancelled, I will do it on the track (thats around 53 laps...). Target is 1h39mns. Thanks again for all priceless tips. I know my technique and core strength have increased so much lately ! How is your own run doing ?
@@NUNGUBADIA - This is definitely a great time to be focusing on base building, with lots of easy aerobic work. Good plan! My running is going ok thanks. I was supposed to be running Brighton Marathon... but obviously that didn't happen. Just ticking over at the moment!
James’ right trainer is knackered at the back from the number of times he’s demonstrated a heel strike.
Thanks a lot for this video. I have knee pain when i go for runs, but almost none when i do sprints or sports. When i go for runs, i run on my heels but doesn't feel right and knees hurt. I will try to pay attention to my natural run during sports and hopefully i can fix this. I have went to multiple physio's and they just told to run more, stretch and gave me exercises to do... Which only helped slightly. Thanks again!
You’re really good at what you do. Great explanation 🎉
All of your videos, that I have watched, are spot on. There is also always things that are relevant to all runners regardless of their experience and abilities. Thanks and know that your work is appreciated.
Even this video 4 years ago, very helpfull for me as ultralight body runner(50kg 165cm male). I will balancing my forefoot strike. all you say is right, its happen to me as too extreme fore strike not good for my leg too. Your viewer from indonesia. 👍
Great Stuff as always!
Thanks! I appreciate it :)
Thanks for the video. really nicely explained! 👍
Thank you, Mathew! Glad it was helpful. How's your running going at the moment?
@@JamesDunne its going ok thanks. Keeping things ticking over, although I need to focus more on strength training - particularly knees.
Useful video. I’ve been a keen follower of your tips. Off late I’ve started feeling pain in my upper front part of ankle joint on right foot, not sure which foot strike I can associate that with. I am predominantly a fore foot striker who has to pull back to land on mid foot.
Great video instruction! Thanks
Have you or anyone here ever experienced numbness between the balls of your feet and big toes from running?
What did you do to treat it? How long does it take to heal?
I think running too hard down inclines for a few days is what caused it for me. Thank you for any ideas.
Thanks a lot for this video. Since childhood I was conditioned to think that I should always run on toes and consciously limit heel touch. Every run resulted in calf pain and I was assuming that I need to improve calf strength and stretching. Will try out the moderate method as you suggested.. BTW, Pls consider shifting the position of subtitles. They completely block the views of your feet during demonstration.
Really informative and instantly has helped me identify my heel strike overextending problem. Thanks you! :-)
Another great video.
Thanks again! Glad you enjoyed it :) Appreciate the support, Alan!
I really appreciate your videos!
I appreciate your comments that heel striking is not in and of itself a problem. I am working on not overstriding, but still tend to come down heel first. My question to you is about shoe design: if the received wisdom is that elites use midfoot strike, are the best shoes not built to support that? Do heel strikers have to make do with second best? Running shops that offer gait analysis, in my experience, look only at pronation, filming from behind to look for the lateral roll. How do we pick the right shoe to match our strike?
Hi James, great videos..
I'm an older runner (65) having to restart running with my wife so thought I'd do c25k plan and on W7r2 we're doing well, but I'm so slow, Garmin says my average run cadence is 121spm with a max156 spm.
How can I get a tad faster? Just carry on doing what I'm doing, and try doing a slightly longer distance when I finish the plan & graduate from c25k?
Hi Dave, thanks!
Have you seen this video about increasing cadence? th-cam.com/video/08lmp5zQAmA/w-d-xo.html I'd perhaps focus on trying to increase your cadence by 5-10% at a given easy pace (rather than running faster). Think: shorter quicker steps for the same pace. What are your goals for your running after c25K? Let me know and I'll see if I can point you in the direction of a good follow-on plan.
Hello James can you advise on how to implement the landing of the heel in our training. I'm steuggling with this part. Thanks
*WATCH NEXT: The trade-off between heel striking and forefoot running:* th-cam.com/video/guCQpGF7nrg/w-d-xo.html
*Want to increase your stride length and run faster?:* th-cam.com/video/PRkw6Hg4N2Y/w-d-xo.html
Hey James! Great videos. Very specific and clear. Amazing work and congratulations. I am looking for resources that explain running from a physiotherapist's point of view - the kinetics, kinematics, altered response in case of abnormal running gait, etc. Any suggestions ?
ty heaps
Thank you!!
You're welcome! :)
Hi james. Can u please make a video on running gear needed for 5k, 10k, half marathon and full marathon?
Great suggestion! Thanks :)
Thanks for the video. My understanding is that walking and distance running should be done heel first. Sprinting is done primarily on the balls of the feet?
Thanks for the great videos. I've been told in the past I pronate so need stability shoes. I get around this by putting a superfeet running insole in my shoes (currently turbo 2s). But i basically wish I didn't have them. I wanna be able to use shoes like the vaporfly without a insole - currently I need them in but they're not great with an insole.
From time to time I try to remove them but end up getting sore. Last week I got pain on the outside of my shin.
What can I do to wean myself off the insoles? Cheers
Hi James.
Another informative video, thanks for that, I am watching a lot of your other videos, especially about avoiding injury, and the proper exercises to strengthen calfs etc. I only started running two years ago, at the age of 67, I have now done 32 park runs, and a couple of 10k, best PB 21.40 and just under 50 minutes for the 10k. I would like to improve on those times, I have had 3 calf tear injuries in the last 2 years , but am back running now. My question is , how many easy run miles a week ,would you recommend ,for 5k, 10k and a half Marathon. Thanks Frank.
James, this was a really interesting video - thank you! What I don't understand is how a forefoot runner can become more of a mid-sole lander? Do you have any exercises/ drills that might help?
HI James - love your videos. Just watched the one that linked to this one, and I don't know how to get myself out of my round vs square peg hole! I'm short (1.59m) and my cadence on a 10km yesterday with lots of walk / jogging sat at average of 177 and stride length avg of 0.82m. It's too sore to go back to heel strike and I tend to land heavily midfoot but I don't know what else to do to get rid of intense heel pain - everything is now compensating for that and so have a myriad of stiffness issues in calf / achilles and pain in and around heel. Where to from here...? And I watch all your videos and almost every exercise seems applicable to me in some way, shape or form 😖🤪
Hi James thanks for the videos, really nice work 🤟🏼
I have a question, I just started running so I am like a big potato trying to move. Therefore my cadence is very low making my steps too short and my hip not flexing lifting my knee up. So my stride is bad and my knees hurt.If I try to lift my knee higher and increase my stride - which means my knees are thanking me- I run faster and I get tired so much quicker.😝
What’s the best way to approach it?
Ease into changes 👍
Hi James, I’ve got a question on cadence... I’ve just been getting over shin splints and have recently made an effort to land softer and quieter on my feet. This has naturally brought my cadence up from around 180spm to around 190spm for easy runs and up to about 220spm for 5k pace. I’m not sure how efficient this is as I find myself getting tired a lot quicker now and I’m definitely a lot slower now as a result. Is there such a thing as a cadence that’s too high?
I did the NHS C25K using the podcasts, it kept saying heel strike make sure you’re heel hits the ground first.
I am really trying my best to land on the middle and not to overstride...
Soo prolonged
Glad im forefoot striker
I have plantar fibroma and now an arthritic toe! But I so want to get back into running. I am looking to get some Hoka shoes but can you tell me what foot strike I should use which would be kinder on my feet?
No idea what’s going but I think I’m running wrong
Hi James, having recovered from a knee injury, caused by heel striking on my right foot, and having done heaps of physio to guide me into a mid foot strike, which I find I do naturally now, I now find myself unable to run again because of chronic calf pain, mainly in the soleous and sciatic pain in the calf. Please any advice moving forward so I can run pain free again??? Thanku
How about people with midfoot strike is there any mistakes that commonly people makes?
My running technique is heel strike,how to solve this technique.
I just found out i heel strike while over extending would that be the reason for my horrible shin splints?
Hi James im 51 regaining some running skill after year of nactivity i’m 193 and find it very difficult bringing my 140-150 cadence up, is it my length that inhibits the cadence?
Ok but one question:
I was a forefoot striker with 160 cadence. Now I am working on 180 cadence but I am landing with the midfoot now. Is that good or bad now?
That's good. It is actually best to land on the midfoot as it provides cushion and rigidity
I’ve watched these 2 videos a number of times now to keep reminding myself... these little things make a very big difference for those of us who love to do very high mileage, especially as I’m in my late 50s and I’m thrilled to reduce any stress on my joints. Love your videos !!
Thanks, Bev! Are you training for anything specific at the moment?
James Dunne Hello James!!! Yes a couple of virtual half marathons later this month! I just finished my first 14miler and received my first medal!! 🏅😃💪🏻🏃🏻♀️🏃🏻♀️