And id guess the terrain we're most used to, for example where i live there is lots of uphill roads(and vice versa), therefore i frequently switch between running on my toes and hill striking And also because of that, many middle aged people have big calves from walking uphill a lot
Ya really as long as you don’t force yourself to heel strike when you naturally go on the balls of your feet you shouldn’t have any trouble, even if you’re in traditional running shoes. Heel striking doesn’t absorb force as well but is biomechanically more efficient so as long as you’re not running really hard or on a hard surface you’ll generally naturally do it, even barefoot (for instance jogging in grass you’ll still heel strike). Just do what feels natural and you’ll probably be fine unless you’ve intentionally trained bad habits or have special circumstances for some other reason.
@@bulldozer8950heel striking is not more effecient you are wasting energy by doing it and slowing yourself down. When walking or speedwalking they are not heel striking because they are always touching the ground at all times so they are merely using their other leg to lower themselves down as opposed to striking the ground on their heel. If you are actually running landing on the forefoot will always be better, its just that the harder the surface is and the less cushion you have the more obvious this becomes due to the pain it causes. But the arch of your foot and your calves are naturally designed to absorb this impact since they are muscles you can train as opposed to your heel bone and your knees.
Thanks for explaining this, it has definitely caused a lot of confusion in conversation. I guess at the end of the day there never really is a wrong or right way, it just comes down to technique and efficiency
There is no right or wrong way… frank shorter was a heal striker and he was a gold medalist in ‘72. Many Africans are midfoot strikers and they dominate the marathon scene… I’m sur le there are ultra marathoners that have midfoot strikes but have to believe there are more heal strikers….
@@stephenbanovic6428no, there is a wrong way and injuries can occur. It's not about different strikes, though, but more about bad technique in general.
Sorokin is an absolute beast. He started running in his 30s cause he was overweight and he crushed every world record in ultramarathon distances that you run without resting (100km, 100mi, 6h, 12h, 24h). His 100km record pace is also quite close to 50mi record pace, he just never tried that distance. I follow him on strava and he does 30km 4min/km recovery runs 🤯
Are you sure it's healthy to be spending time looking so closely at someone else's performance? You're capable of mindblowing stuff too, just at a different scale. Don't shortchange yourself :)
I really love people who have a specific way of doing things without saying it's the only correct way, really makes me think they understand their topic if for no other reason than the humility.
@@moistveggies7528??? Your comment is confusing... most non elites run slower than 5:30/ mile. Are you saying they're bad at it? That would also mean ultra runners, even the elites, are bad at running. 😂
@@Kelly_Benit’s not in application to other runners, “non-elite” or “elite” or their times. The emphasis was only on the fact that comparisons are a set up for feelings of failure. They’re just saying that no matter what the time frame it takes, if they’re not running as a professional in ANY capacity then they should let go of the comparisons because they’ll always feel bad about their timespans *in comparison* to the pros.
@@raidzeromatt I mean... I've walked 70k in 24h in barefoot shoes. 100 are definetley possible as well. After about 25k I was actually striking with the forefoot automatically, even while walking. Biggest limitation was actually the muscles in my foot getting exhausted. But I also did this completley untrained. Something like 100k in barefoot shoes is definetley possible.
@@thecashier930you did not travel 70km in barefoot shoes in one day “completely untrained”. i will believe one and only of those claims. if you in fact did the trek, you were acclimated to barefoot shoes.
@@AcornFox Yeah, sure. I mostly wear barefoot shoes. So in that sense I am trained. What I meant is that I'm really not someone who goes on hikes often, so I didn't specifically train up for the event in any way. There's enough people who go on weeks-long hikes with barefoot shoes. So if I as a 'regular guy, who wears barefoot shoes' manage to get 70km done in 24 hours, without being used to walking long distances, then it's certainly not impossible to get 100 done when you're actually well-trained in the sport. And I'm pretty sure the same can count for running.
Love the acknowledgement that nobody involved is wrong, they're just doing different things to different standards! Especially the acknowledgement of outliers, cos one annoyingly constant truth in sports/biokinetics is that there is always that one MF that just completely ignores all standard principles because they're constructed alternatively 😂
I guess that's why ultra runners are always trying to recover from some kind of leg or foot injury. If they can't maintain proper form then maybe they shouldn't be "running" such long distances.
@@syrthdr09sybr34 or maybe its just because its super taxing on the body regardless of how proper your form is lmao. I couldnt play sports as a kid without getting injured from time to time, does that mean i shouldve never played sports?
@@callanc3925 Yes it is very taxing on the body, hence why I said they shouldn't be running such long distances. Which can also be applied to you not acknowledging your limitations as a kid. Proper form and technique are the key to staying injury free.
I have taught myself to take more weight on my toes than on my heels when I run, and I’m sure it has helped me to cut down on injuries, particularly to my knees. It takes quite some time to make the transition.
as an ultra runner i match the angles of my feet to the trail but the only time heel striking is intentional is when descending steep terrain and thats because its necessary to lean back to control speed not because heel striking is better. its not. your arch is a spring. use it to absorb the energy that would otherwise transfer through your knees and into your back. i dont like to run in super cushy shoes. you lose feel for the trail and raise your center of gravity. so its important to have proper mechanics when youre not relying on inches of foam
That is so dangerous. ALWAYS maintain good form because it might felt like more effort but it’s actually more efficient. Running with bad form just tires your body even faster and risk injury.
As I 've run a few Ultras and run Snowdon but if you do run an Ultra you'd know..... it's not easy and injuries pop up.... you get to run on other parts of your foot so it doesn't hurt.... and sadly the heel is last part unless you have Plantar Fasciitis then its the worst part to land.... we all know our feet very well.......
For me it's simple, the faster I run the more I end up on "my toes" while slower paces become a "heel to toe" gait. The former is all about forcing power into the ground, while the latter is about relaxing the body, conserving energy and relying on fascial systems for spring.
I am porid of you for opening up. Almost a year ago, I was engaged. Came home from a trip and got a text that the ring was at the door. Never got an answer. Never got a goodbye. It was shattering. The gym and running became my friend. And quickly, I found my peace. Never ever give up!🙏🏻🧡
I switched to forefront landing and my knees feel a lot better. On the other hand I feel a bit more pain in the ankles but a lot less than the knees and they get better with every workout so I am thinking its transitive.
definitely watch out for anything relating to your calves. I got some serious tendinitis in my shins and tight calves while I was transitioning from heel striking to forefoot running. I don’t know what your physical activity level is though, I’m just speaking from personal experience.
I second the other guy who wrote here. I switched to forefoot landing and like an idiot didn’t listen to any advice and went for my normal 12 km run. Couldn’t walk down stairs for 3 days and gave myself plantar fasciitis. Took 2 _years_ for it to completely go away. That said forefoot running is awesome and it feels so much better, and finally made psoas pain go away. But start with very short runs and slowly increase. Stop if you feel any pain in your shins or feet. There’s a lot of muscles that are underdeveloped from a lifetime of heel striking.
YEAH! i used to be a fat heel slamer but some wierdo on the internet convinced me to workout "barefoot" and that you have to watch that 1 hr long video about "how to walk" unironically, it taught me things i've never even considered.
@@idkwhattoputheresoigillleaveit oh shit yeah, my jogging form is getting way better and im starting to feel like my body is trying to catch up with the other half, if that makes sense. So the top of my right calf was so tender after a mile jog, every time i stepped funny i felt that calf was about to start a muscle cramp :I
@@idkwhattoputheresoigillleaveit oh wow, thats interesting because experienced the complete opposite, suffered massively eith the same thing after having to heel strike for a coulle weeks.
Human feet were designed to go for far distances at a moderately fast pace, but can be damaged easily. Hence, people invented shoes. Over time, people found it fashionable to have shoes that ended in horns. This popular-amongst-nobles horn shape evolved into a tapered peasant's shoe, a combination of walkable, affordable, and fashionable. This style of cheap tapered-toed shoes, however, damages feet over time. Undamaged feet, however, became out of demand due to the civilized age, so people disregarded bone health for fashion sense. This trend of fashionable taper-toes shoes continues today, smushing toe bones and causing issues like bunions, blisters, and cartilage problems. Therefore, as more people become aware of the practical and tangible disadvantages of popular shoes, "wide toe box" or "barefoot" shoes begin to be more widely adopted, providing the role of a perfect protective mitt for the soles and digits of the feet.
As a barefoot marathoner, I approve of this message. (I have often wondered whether ultra-runners take painkillers to get through their races with such bad form.)
Training to do a charity run of 22 miles ive done 25 miles, but i think this will be mostly uphill so we will see im looking fprward to it going to make a full weekend of it too.
Exactly. I swapped my exercise shoes long ago from padded trailrunners (which i tweaked my ankle in, because the increased leverage caused by the padding) to vibrams, and later to luna sandals. But if I were to go on a non-training hike, i.e. far from home, multiple days, unknown mileage with lots to spare in the tank in case of things not going perfectly.. then I'm gonna probably wear cushioned shoes (but also bring the sandals bc they're superultralight or whatever)
I walk, hike, and work in barefoot shoes. I break out my fancy running shoes when I'm running on really hard surfaces like concrete or asphalt (I will run barefoot or in barefoot shoes on grass/soft dirt). Also, how you run comes down to pace, anatomy, and so on. There is no one true and perfect running form or technique. Just like there isn't one perfect way to squat or deadlift, etc. You have to make changes based on your personal experience and anatomy.
I live in a city with concrete sidewalks while a chimpanzee or bonobo walks on grass and dirt. It’s the sacrifice we humans have made for a animal-safe environment.
I’ve started running like you and it’s exhausting and fast. Also places a lot of expectation on strong ankles, which I need to work on. So I’m starting with short distances
And then there’s marching, via only roll stepping, in minimally padded shoes, across far (relatively) distances in little time, while also playing an instrument, so fun
When you run literally 100+km at once, dont you think the performance will mostly entirely be behind efficiency and safety, so you can last that long at all?
The fore foot-heel strike argument has been going on forever. It depends on the pace. High speed requires a fore foot strike while a slower pace naturally leads to a mid foot or heel strike.
After all, who cares which body part touches the ground first on the last miles of an Ultra? 😂 If you're able to move forward, you are a hero no matter how you look... Thanks for posting 👍
The shoe is like a suit for diving in ice cold water. Cool water is like grass and dirt flooring while ice water is like concrete and hard surfaces. We cannot do the latter long term without harmful effects.
I’m an ultra runner and I like to switch between different styles. Some heel striking, some forefoot striking. I like the variation. I also prefer trails over roads for that reason.
Most runners in western countries heal strike when they run long distances but toe strike when they sprint. But many African runners toe strike even over long distances. Haile Gebrselassie 10,000 metre Olympic and World Champion and former holder of the marathon world record) is a good example. It tends to come naturally when they grow up running barefoot on dirt roads. There is an interesting discussion of the pros and cons of each style in Running With The Kenyans by Adharanand Finn.
Yo big shout out to James Pierrat. I just listened to the power project with him as a guest and I’ve been obsessed with his training. I’ve been wearing bear foot shoes for years now and I just started marathon training. I would love more in depth material on barefoot training for long distances.
I don’t jog anymore but I do a lot of power walking and every year I get these steel-toed boots from Carhartt that are about a size up from my regular, then I add heel-protective insoles and heel-strike my way to good mental health.
I always wondered why it felt better for me to heel strike personally. I have nicely padded shoes that protect my heels and I make a solid 25 minute 5k heel striking the whole way.
Running is running -whether you heel strike or forefoot or mid foot or barefoot or run up to bowl or running away. Even in high class marathon runners many still heel strike.
Exactly. If not competing, don’t use these shoes. Train in a barefoot manner for your health and building the strength and endurance. Then, when you want to go to your fullest, use the shoes, and you’ll fly.
This is pretty deep and applies across a lot of different sports. You should just try to solve for something important, not worried about doing it in any particular style.
Just do it however is most comfortable, there is probably a reason behind it. Listen to your body and your body will listen to you, regardless of statisticsl averages
Prolific ultra runner here: it's great to see a breakdown of our sport that doesn't simply dogmatize about what's "natural." Running, like just about every other activity created by humans, is inundated with technology. There's a real conversation to be had about whether that technology benefits the long-term health of the runner. But that conversation won't be had via simple aphorisms about ancient hunter-gatherers, or dismissing disliked technologies as unnatural.
If you could watch a trail runner from start to finish of an event on varied terrain, you'd notice that foot strike is not consistent but rather adjusts as the terrain and surface texture change. Downhill, uphill, flat, banked left and right, rocks, gravel, roots, mud, pavement, POOP, grass, thorns, boulders, ice, snow, and even speed variations. Ultras often have all that stuff and more. I run barefoot on all kinds of terrain and have for over ten years (I also run in homemade shoes). Yes a lot of time I'm on the forefoot but the real truth is that I land on all different places on my foot, it really just depends. I have run long distances (20+ miles] heel striking on hard pavement without shoes just to test it out. It was actually fine, but i can't say your experience will be the same.
@@littlethuggiebecause its not about pace, it's about style. So no the gadgeteer ones aren't always the best, bassist it may be quick but have bad form, which may be detrimental in other ways
I don’t know if it’s my shoes or what, but trying to move away from heel striking is murdering my calves. Any tips to make the transition less painful, or is that just a natural thing I have to push through
I have no expertise, so don't put a lot of stock in what I say, but I do have some experience, and I would say that you should think of the use of the muscle group in terms of chronic stress vs acute stress. To build its strength and tolerance, you should do very intense exercise with reps, and then rest, and then repeat. If you're just using it to 80% all the time, then it will just stay the same and be very stressed whenever you do push it a bit higher. Basically any kind of motion you'll do repetitively will be helped by first/simultaneously strengthening yourself to be able to do it easily, rather than just possibly.
Youre not used to it. It needs time to adapt. For me, barefoot running feels soo much better than any other way of running, but still its needs adaption of the legs. When you have degenerated your foot and calv mussels over decades, you cannot regrow strength overnight i think😅 Especially considering there are other things involved like the position of the bones, strings as well as a difficult learning process of the mind. Also, keep fixing and adapting your movement patterns. Change your footwear will be pointless without adapting your style. Make contact under your body and try to land as softly as you can. Small steps are key. Those are the tips I remember from born to run😅
Your gait is a natural thing. Trying to consciously control how your feet are hitting the ground or rolling will almost always lead to problems or injury. Just keep your chest up and a full body forward lean, use your shoulders and arm swing to maintain forward motion with as little side to side movement as possible, and let your feet do whatever they do naturally.
its so weird to me how that works because all my life I would walk, run, sprint, jog and everything in between on my toes and NOT my heels which in many ways causes me to not be a good runner for longer distances 😅
My read of the situation is that toe striking is better for speed and for preventing injury because your foot+shin is acting as a spring when you impact the ground, versus heel striking where you just hit with your heel and the stress goes right up your shin. However, extra padding on shoes greatly reduces this load, and it ends up being more energy efficient by not wasting energy keeping your calves properly engaged, ie jogging vs running.
If I run barefoot, I’ll get blisters. That’s probably me not running properly, but shoes make it so I can keep exercising consistently at whatever intensity I need.
I’ve always ran on the flat of my foot and ignored the ball striking the ground for the most part. It just feels more comfortable and to me, feels faster.
Sounds like a midfoot strike. This is actually the footstrike most often proposed by coaches and scientists (followed by forefoot and "a subtle heel strike is ok as well")
the indigenous Tarahumara people of Northern Mexico are famous for their ultra marathons of up to 200 miles which has been a part of their culture for centuries. to this day they continue to do this in primitive traditional leather sandals.
Elevated heels and too much squish don't work for me. I am old with trashed knees but I can run barefoot on pavement and I run my best with minimal or "barefoot" shoes. That doesn't mean everybody should. Technique is critical. You have to adapt and learn to use your muscles to absorb the impact that you otherwise rely on the squish to absorb. The squish leads to rotational forces that play up the chain, hurting my knees and hips. Running on my forefoot or whole foot is a lot more stable and I can run faster and farther with less pain that way. I haven't run an ultra in thirteen years but I still love to run and I heel strike only minimally and that when going downhill and I do everything I can to keep it very controlled.
I can run with this proper form while barefoot but as soon as I put shoes on it's like my legs and feet forget how to work together. I don't get it lol
Honest question, how does this work in Reality? Asumming modern footwear with raised heels are bad for your posture and promote injuries. I get different gear applies tk different types of running and they need cushion, but wouldn't for example an altra shoe with 0 drop but that still has cushion be more healthy for ultra runners since its closer to our natural movement?
Running on your toes is faster at high speeds, but heel striking is much more effecient - that's why jogging looks more like speed walking than sprinting
Ive always ran and walked with the balls of my feet, my uncles always made fun of me lol i grew up poor my arch is really high. The only time i tend to heel strike is running steep down hills but i usually use the berms or rocks/boulders to land on the front of my feet. My shoes are all wasted in the front and fresh in the back . Also being a motocross rider we ride with the balls of our feet ,so it transitions well over to running
That’s a big generalization. I’m an ultra runner and I run the majority of my miles, training and racing, on the forefoot/full foot strike. Heel striking is unhealthy, hard on the joints, unnatural body mechanic. That being said, 14 hrs over varied terrain requires that the foot strike is flexible, variable. Running uphill obviously is done on the forefoot, but bombing down a steep descent sometimes is done making more of a heel strike. Roll with the conditions. Be ready for anything.
According to who? We have some of the best stamina restoration in the animal kingdom and the best natural cooling system, and our body can adapt to all kinds of exercise conditions, who says we can't train to run that far? The human body is insanely adaptable. As long as you know whdn to push and when to rest
Running is a myth, we actually fly
oil + rain
I, a wizard, approve
Honestly when you get a runner's high that's exactly what it feels like
HOKA ad! Haha
I, a court wizard also agree.
You have the gorgeous running style
So silky smooth
Tight, controlled, LUSCIOUS movements
Looked a bit Zesty ngl, ITS NOT A BAD THING, it just did. 😏
fr@@Lee-One
he is like a gazelle running so elegant
I have read that naturally we run in a few different styles and it generally depends on the surface we are running on.
And genetics.
Do you remember where you read it? Would love to check it out
And id guess the terrain we're most used to, for example where i live there is lots of uphill roads(and vice versa), therefore i frequently switch between running on my toes and hill striking
And also because of that, many middle aged people have big calves from walking uphill a lot
Ya really as long as you don’t force yourself to heel strike when you naturally go on the balls of your feet you shouldn’t have any trouble, even if you’re in traditional running shoes. Heel striking doesn’t absorb force as well but is biomechanically more efficient so as long as you’re not running really hard or on a hard surface you’ll generally naturally do it, even barefoot (for instance jogging in grass you’ll still heel strike). Just do what feels natural and you’ll probably be fine unless you’ve intentionally trained bad habits or have special circumstances for some other reason.
@@bulldozer8950heel striking is not more effecient you are wasting energy by doing it and slowing yourself down. When walking or speedwalking they are not heel striking because they are always touching the ground at all times so they are merely using their other leg to lower themselves down as opposed to striking the ground on their heel. If you are actually running landing on the forefoot will always be better, its just that the harder the surface is and the less cushion you have the more obvious this becomes due to the pain it causes. But the arch of your foot and your calves are naturally designed to absorb this impact since they are muscles you can train as opposed to your heel bone and your knees.
Thanks for explaining this, it has definitely caused a lot of confusion in conversation. I guess at the end of the day there never really is a wrong or right way, it just comes down to technique and efficiency
there are def wrong ways and youll pay with injuries
@@carlholland3819like having shin splints for two years
There is no right or wrong way… frank shorter was a heal striker and he was a gold medalist in ‘72. Many Africans are midfoot strikers and they dominate the marathon scene… I’m sur le there are ultra marathoners that have midfoot strikes but have to believe there are more heal strikers….
@@stephenbanovic6428no, there is a wrong way and injuries can occur. It's not about different strikes, though, but more about bad technique in general.
Jim Walmsley is an ultra marathoner who does a forefoot strike and freakin' floats over trails. It's a sight to behold.
Sorokin is an absolute beast. He started running in his 30s cause he was overweight and he crushed every world record in ultramarathon distances that you run without resting (100km, 100mi, 6h, 12h, 24h). His 100km record pace is also quite close to 50mi record pace, he just never tried that distance. I follow him on strava and he does 30km 4min/km recovery runs 🤯
He really is incredible
holy fck wat a machine
Are you sure it's healthy to be spending time looking so closely at someone else's performance? You're capable of mindblowing stuff too, just at a different scale. Don't shortchange yourself :)
@@vacafuegahe's just respecting his grind 💪
Sorkin
I really love people who have a specific way of doing things without saying it's the only correct way, really makes me think they understand their topic if for no other reason than the humility.
To be ultra efficient we actually drive
Jogging is completely natural.
Race walking however, is not.
Running hurts my knees, that would break them.. it's so stupid to me
I race walk.
You’re telling me someone speed walked a fast mile than I can run 😢
Give yourself a break. That is all they do in life 😂
Well if you don’t run it shouldn’t bother you if you’re bad at it.
Wait until u hear about wheelchair relays.
@@moistveggies7528??? Your comment is confusing... most non elites run slower than 5:30/ mile. Are you saying they're bad at it? That would also mean ultra runners, even the elites, are bad at running. 😂
@@Kelly_Benit’s not in application to other runners, “non-elite” or “elite” or their times.
The emphasis was only on the fact that comparisons are a set up for feelings of failure.
They’re just saying that no matter what the time frame it takes, if they’re not running as a professional in ANY capacity then they should let go of the comparisons because they’ll always feel bad about their timespans *in comparison* to the pros.
There's a difference between heel striking and rolling off the heel
Yes! Thank you
Tell that to your ankles, shin, and knees lol
It's basically just sacrificing your body bc it isn't possible to run that far with proper technique
@@raidzeromatt I mean... I've walked 70k in 24h in barefoot shoes. 100 are definetley possible as well. After about 25k I was actually striking with the forefoot automatically, even while walking.
Biggest limitation was actually the muscles in my foot getting exhausted. But I also did this completley untrained. Something like 100k in barefoot shoes is definetley possible.
@@thecashier930you did not travel 70km in barefoot shoes in one day “completely untrained”. i will believe one and only of those claims. if you in fact did the trek, you were acclimated to barefoot shoes.
@@AcornFox Yeah, sure. I mostly wear barefoot shoes. So in that sense I am trained. What I meant is that I'm really not someone who goes on hikes often, so I didn't specifically train up for the event in any way.
There's enough people who go on weeks-long hikes with barefoot shoes. So if I as a 'regular guy, who wears barefoot shoes' manage to get 70km done in 24 hours, without being used to walking long distances, then it's certainly not impossible to get 100 done when you're actually well-trained in the sport.
And I'm pretty sure the same can count for running.
Love the acknowledgement that nobody involved is wrong, they're just doing different things to different standards! Especially the acknowledgement of outliers, cos one annoyingly constant truth in sports/biokinetics is that there is always that one MF that just completely ignores all standard principles because they're constructed alternatively 😂
I guess that's why ultra runners are always trying to recover from some kind of leg or foot injury.
If they can't maintain proper form then maybe they shouldn't be "running" such long distances.
@@syrthdr09sybr34 Yeah, yeah, they're all idiots who don't know what they're doing, even if they're world class, and you're the genius.
@@syrthdr09sybr34 or maybe its just because its super taxing on the body regardless of how proper your form is lmao.
I couldnt play sports as a kid without getting injured from time to time, does that mean i shouldve never played sports?
@@callanc3925 Yes it is very taxing on the body, hence why I said they shouldn't be running such long distances.
Which can also be applied to you not acknowledging your limitations as a kid. Proper form and technique are the key to staying injury free.
I have taught myself to take more weight on my toes than on my heels when I run, and I’m sure it has helped me to cut down on injuries, particularly to my knees. It takes quite some time to make the transition.
as an ultra runner i match the angles of my feet to the trail but the only time heel striking is intentional is when descending steep terrain and thats because its necessary to lean back to control speed not because heel striking is better. its not. your arch is a spring. use it to absorb the energy that would otherwise transfer through your knees and into your back. i dont like to run in super cushy shoes. you lose feel for the trail and raise your center of gravity. so its important to have proper mechanics when youre not relying on inches of foam
I agree with everything you said. I also like to run in low cushion shoes. Right now I'm in Rivera 2's
Agree. Proper form and training will take you the furthest. Heel striking should happen only when the body is too broken to maintain good form. 😂
@@trailsoles yea! When you can't maintain good form it's time to stop running
That is so dangerous. ALWAYS maintain good form because it might felt like more effort but it’s actually more efficient. Running with bad form just tires your body even faster and risk injury.
As I 've run a few Ultras and run Snowdon but if you do run an Ultra you'd know..... it's not easy and injuries pop up.... you get to run on other parts of your foot so it doesn't hurt.... and sadly the heel is last part unless you have Plantar Fasciitis then its the worst part to land.... we all know our feet very well.......
For me it's simple, the faster I run the more I end up on "my toes" while slower paces become a "heel to toe" gait. The former is all about forcing power into the ground, while the latter is about relaxing the body, conserving energy and relying on fascial systems for spring.
Yea this topic is way overhyped, it's not wrong to heel strike unless you're running fast
This makes the most sense
Yes i love racewalking sm, racewalking is my life❤
hybrid walk/run. best way of putting it I've ever heard 👏👏
Hybrid they/them
Bro how tf you race walking @ 5:31 💀💀😂😂
It’s faster than that in the olympics they do 18:30 5ks!!
I am porid of you for opening up. Almost a year ago, I was engaged. Came home from a trip and got a text that the ring was at the door. Never got an answer. Never got a goodbye. It was shattering. The gym and running became my friend. And quickly, I found my peace. Never ever give up!🙏🏻🧡
He really just explained what jogging is like we ain’t know
Love this, explains both points of view so well.
There is only one point. The faster you go the more towards the ball of your feet you strike. And the same in reverse is true going slowly.
science has proven heel or mid foot doesn’t matter. it’s what’s comfortable
Its just that when you land on mid foot or fore foot is more economical to run that way and a reduction of impact on the legs.
@@Felix-gj8rg You literally just watched a video that explains its usually more efficient for ultra endurance runners to land on their heels....
I switched to forefront landing and my knees feel a lot better. On the other hand I feel a bit more pain in the ankles but a lot less than the knees and they get better with every workout so I am thinking its transitive.
definitely watch out for anything relating to your calves. I got some serious tendinitis in my shins and tight calves while I was transitioning from heel striking to forefoot running. I don’t know what your physical activity level is though, I’m just speaking from personal experience.
I second the other guy who wrote here. I switched to forefoot landing and like an idiot didn’t listen to any advice and went for my normal 12 km run.
Couldn’t walk down stairs for 3 days and gave myself plantar fasciitis. Took 2 _years_ for it to completely go away.
That said forefoot running is awesome and it feels so much better, and finally made psoas pain go away.
But start with very short runs and slowly increase. Stop if you feel any pain in your shins or feet. There’s a lot of muscles that are underdeveloped from a lifetime of heel striking.
YEAH! i used to be a fat heel slamer but some wierdo on the internet convinced me to workout "barefoot" and that you have to watch that 1 hr long video about "how to walk" unironically, it taught me things i've never even considered.
@@idkwhattoputheresoigillleaveit oh shit yeah, my jogging form is getting way better and im starting to feel like my body is trying to catch up with the other half, if that makes sense. So the top of my right calf was so tender after a mile jog, every time i stepped funny i felt that calf was about to start a muscle cramp :I
@@idkwhattoputheresoigillleaveit oh wow, thats interesting because experienced the complete opposite, suffered massively eith the same thing after having to heel strike for a coulle weeks.
extremely reasonable nuanced take!
Always worth remembering that there is a difference between health and performance.
In 8th grade I ran on my toes, classmates used to yell, "Run Forest, run!" in a friendly manner.
Human feet were designed to go for far distances at a moderately fast pace, but can be damaged easily. Hence, people invented shoes. Over time, people found it fashionable to have shoes that ended in horns. This popular-amongst-nobles horn shape evolved into a tapered peasant's shoe, a combination of walkable, affordable, and fashionable. This style of cheap tapered-toed shoes, however, damages feet over time. Undamaged feet, however, became out of demand due to the civilized age, so people disregarded bone health for fashion sense. This trend of fashionable taper-toes shoes continues today, smushing toe bones and causing issues like bunions, blisters, and cartilage problems. Therefore, as more people become aware of the practical and tangible disadvantages of popular shoes, "wide toe box" or "barefoot" shoes begin to be more widely adopted, providing the role of a perfect protective mitt for the soles and digits of the feet.
Thank you for being a barefoot advocate that admits there is a time and place for everything
As a barefoot marathoner, I approve of this message. (I have often wondered whether ultra-runners take painkillers to get through their races with such bad form.)
I have no idea what you just said.
But it touched my heart...
Training to do a charity run of 22 miles ive done 25 miles, but i think this will be mostly uphill so we will see im looking fprward to it going to make a full weekend of it too.
Exactly. I swapped my exercise shoes long ago from padded trailrunners (which i tweaked my ankle in, because the increased leverage caused by the padding) to vibrams, and later to luna sandals. But if I were to go on a non-training hike, i.e. far from home, multiple days, unknown mileage with lots to spare in the tank in case of things not going perfectly.. then I'm gonna probably wear cushioned shoes (but also bring the sandals bc they're superultralight or whatever)
I walk, hike, and work in barefoot shoes. I break out my fancy running shoes when I'm running on really hard surfaces like concrete or asphalt (I will run barefoot or in barefoot shoes on grass/soft dirt). Also, how you run comes down to pace, anatomy, and so on. There is no one true and perfect running form or technique. Just like there isn't one perfect way to squat or deadlift, etc. You have to make changes based on your personal experience and anatomy.
Last 8 month I run with minimal shoe. 100% forefoot strike. Why still I I have back pain?
@@ratnakordosshu6291 weak hip flexors?
@@chellsee4167 I don’t know actually.
By the way , is there anything I can do with the weak hip flexors?
@@ratnakordosshu6291strength them, kneesovertoesguy is a good place to start
I live in a city with concrete sidewalks while a chimpanzee or bonobo walks on grass and dirt. It’s the sacrifice we humans have made for a animal-safe environment.
I’ve started running like you and it’s exhausting and fast. Also places a lot of expectation on strong ankles, which I need to work on. So I’m starting with short distances
And then there’s marching, via only roll stepping, in minimally padded shoes, across far (relatively) distances in little time, while also playing an instrument, so fun
True, you can always sacrifice form/health for a temporary increase in performance
@@theegyptianconqueror7100 only an idiot would intentionally heel strike
@@theegyptianconqueror7100so will anybody who runs every day
When you run literally 100+km at once, dont you think the performance will mostly entirely be behind efficiency and safety, so you can last that long at all?
The fore foot-heel strike argument has been going on forever. It depends on the pace. High speed requires a fore foot strike while a slower pace naturally leads to a mid foot or heel strike.
The Difference Between Jogging & Running
th-cam.com/users/shortsqUMWZnt3KeY?feature=share
After all, who cares which body part touches the ground first on the last miles of an Ultra? 😂 If you're able to move forward, you are a hero no matter how you look... Thanks for posting 👍
The shoe is a tool for improvement. Its elevates our abilities the same way swim caps do.
yeah, but you wont get an injury if you decide to not wear a swimcap after using it your whole life
The shoe is like a suit for diving in ice cold water. Cool water is like grass and dirt flooring while ice water is like concrete and hard surfaces. We cannot do the latter long term without harmful effects.
I’m an ultra runner and I like to switch between different styles. Some heel striking, some forefoot striking. I like the variation. I also prefer trails over roads for that reason.
Most runners in western countries heal strike when they run long distances but toe strike when they sprint. But many African runners toe strike even over long distances. Haile Gebrselassie 10,000 metre Olympic and World Champion and former holder of the marathon world record) is a good example.
It tends to come naturally when they grow up running barefoot on dirt roads.
There is an interesting discussion of the pros and cons of each style in Running With The Kenyans by Adharanand Finn.
Yo big shout out to James Pierrat. I just listened to the power project with him as a guest and I’ve been obsessed with his training. I’ve been wearing bear foot shoes for years now and I just started marathon training. I would love more in depth material on barefoot training for long distances.
Forefoot striking requires more energy. It's harder over longer distances due to fatigue.
Ive only ran or walked, might have to try this brilliant new aged technique called "Jogging"
I don’t jog anymore but I do a lot of power walking and every year I get these steel-toed boots from Carhartt that are about a size up from my regular, then I add heel-protective insoles and heel-strike my way to good mental health.
I always wondered why it felt better for me to heel strike personally. I have nicely padded shoes that protect my heels and I make a solid 25 minute 5k heel striking the whole way.
So I'm low-key an ultra runner.😮 So I just need to now figure out how to run those insane long distances.
Running is running -whether you heel strike or forefoot or mid foot or barefoot or run up to bowl or running away. Even in high class marathon runners many still heel strike.
It is incredible how humans can run such long distances
I know some of Zach Bitter's cousins. Awesome family.
A great man once said yawging…the j is silent! 😂😂😂
Exactly. If not competing, don’t use these shoes. Train in a barefoot manner for your health and building the strength and endurance. Then, when you want to go to your fullest, use the shoes, and you’ll fly.
The simple answer. An Irish old sheep herder guy in rubber boots did it and won an ultra marathon, now everyone does it
Yea i run ultramarathons but I wouldn't argue that it's healthy, i just do it cuz im insane
This is pretty deep and applies across a lot of different sports. You should just try to solve for something important, not worried about doing it in any particular style.
I use the same techinque for the trip to the fridge.
Just do it however is most comfortable, there is probably a reason behind it. Listen to your body and your body will listen to you, regardless of statisticsl averages
Prolific ultra runner here: it's great to see a breakdown of our sport that doesn't simply dogmatize about what's "natural." Running, like just about every other activity created by humans, is inundated with technology. There's a real conversation to be had about whether that technology benefits the long-term health of the runner. But that conversation won't be had via simple aphorisms about ancient hunter-gatherers, or dismissing disliked technologies as unnatural.
Yes differences vary but certain forms and execution goes a long way especially towards the goal you placed in front of yourself to set and complete
If you could watch a trail runner from start to finish of an event on varied terrain, you'd notice that foot strike is not consistent but rather adjusts as the terrain and surface texture change. Downhill, uphill, flat, banked left and right, rocks, gravel, roots, mud, pavement, POOP, grass, thorns, boulders, ice, snow, and even speed variations. Ultras often have all that stuff and more. I run barefoot on all kinds of terrain and have for over ten years (I also run in homemade shoes). Yes a lot of time I'm on the forefoot but the real truth is that I land on all different places on my foot, it really just depends. I have run long distances (20+ miles] heel striking on hard pavement without shoes just to test it out. It was actually fine, but i can't say your experience will be the same.
Dude I'll never heel strike again. I feel so much better since learning about midfoot striking
Everyone should read Born to Run. That's a good place to start
I’m gonna try this, thank you
damn I did so much research and thought I was doing it wrong and now I learned I was doing it right
The faster you run the more likely you are to run on your forefoot. Fact.
It's almost as if the fastest ones are... the best?
exactly, and the reverse is true
@@littlethuggie You think its "best" to try and sprint during a marathon?
@@littlethuggiebecause its not about pace, it's about style. So no the gadgeteer ones aren't always the best, bassist it may be quick but have bad form, which may be detrimental in other ways
I don’t know if it’s my shoes or what, but trying to move away from heel striking is murdering my calves. Any tips to make the transition less painful, or is that just a natural thing I have to push through
I have no expertise, so don't put a lot of stock in what I say, but I do have some experience, and I would say that you should think of the use of the muscle group in terms of chronic stress vs acute stress. To build its strength and tolerance, you should do very intense exercise with reps, and then rest, and then repeat. If you're just using it to 80% all the time, then it will just stay the same and be very stressed whenever you do push it a bit higher. Basically any kind of motion you'll do repetitively will be helped by first/simultaneously strengthening yourself to be able to do it easily, rather than just possibly.
I’m also struggling with this, but I chalked it up to me needing to strengthen my feet and calves more
Youre not used to it. It needs time to adapt. For me, barefoot running feels soo much better than any other way of running, but still its needs adaption of the legs. When you have degenerated your foot and calv mussels over decades, you cannot regrow strength overnight i think😅
Especially considering there are other things involved like the position of the bones, strings as well as a difficult learning process of the mind. Also, keep fixing and adapting your movement patterns. Change your footwear will be pointless without adapting your style.
Make contact under your body and try to land as softly as you can. Small steps are key. Those are the tips I remember from born to run😅
Ah, you didnt change shoes I think, didnt read properly. Just give it time I guess and give your body time to adapt. Change is hard
Your gait is a natural thing. Trying to consciously control how your feet are hitting the ground or rolling will almost always lead to problems or injury. Just keep your chest up and a full body forward lean, use your shoulders and arm swing to maintain forward motion with as little side to side movement as possible, and let your feet do whatever they do naturally.
its so weird to me how that works because all my life I would walk, run, sprint, jog and everything in between on my toes and NOT my heels which in many ways causes me to not be a good runner for longer distances 😅
Just watching this hurt my knees. Watching anyone run ever, good or bad form, hurts my knees. I have bad knees from running and other things.
I love how jogging was introduced as if none of us have ever heard of it
My read of the situation is that toe striking is better for speed and for preventing injury because your foot+shin is acting as a spring when you impact the ground, versus heel striking where you just hit with your heel and the stress goes right up your shin. However, extra padding on shoes greatly reduces this load, and it ends up being more energy efficient by not wasting energy keeping your calves properly engaged, ie jogging vs running.
If I run barefoot, I’ll get blisters. That’s probably me not running properly, but shoes make it so I can keep exercising consistently at whatever intensity I need.
That’s a good point!
Well said my friend
The shoes don’t determine the foot strike.
You can forefoot strike in a shoe with a padded heel. You can heel strike in minimalist running shoes.
I’ve always ran on the flat of my foot and ignored the ball striking the ground for the most part. It just feels more comfortable and to me, feels faster.
Sounds like a midfoot strike. This is actually the footstrike most often proposed by coaches and scientists (followed by forefoot and "a subtle heel strike is ok as well")
the indigenous Tarahumara people of Northern Mexico are famous for their ultra marathons of up to 200 miles which has been a part of their culture for centuries. to this day they continue to do this in primitive traditional leather sandals.
Plus you don't wanna hurt your knees so run with good shoes guys
Cliff Young shuffle.
Elevated heels and too much squish don't work for me. I am old with trashed knees but I can run barefoot on pavement and I run my best with minimal or "barefoot" shoes. That doesn't mean everybody should. Technique is critical. You have to adapt and learn to use your muscles to absorb the impact that you otherwise rely on the squish to absorb. The squish leads to rotational forces that play up the chain, hurting my knees and hips. Running on my forefoot or whole foot is a lot more stable and I can run faster and farther with less pain that way. I haven't run an ultra in thirteen years but I still love to run and I heel strike only minimally and that when going downhill and I do everything I can to keep it very controlled.
What about the raramuris in Mexico??? They do ultra marathons on sandals made out of tires.
I can run with this proper form while barefoot but as soon as I put shoes on it's like my legs and feet forget how to work together. I don't get it lol
Also running down hill will destroy your legs so you need that cushioning. Good luck trying to not heel strike running down a mountain.
Honest question, how does this work in Reality? Asumming modern footwear with raised heels are bad for your posture and promote injuries. I get different gear applies tk different types of running and they need cushion, but wouldn't for example an altra shoe with 0 drop but that still has cushion be more healthy for ultra runners since its closer to our natural movement?
Running on your toes is faster at high speeds, but heel striking is much more effecient - that's why jogging looks more like speed walking than sprinting
Jogging, now thats something ive never heard of before
so what shoes should I use
Weird.. most of my distance running friends, including me, use the midfoot
Wow the wr race walk is faster than my mile pr 😅 that's funny to think about
For a sec there I thought this was an ad😅
Ive always ran and walked with the balls of my feet, my uncles always made fun of me lol i grew up poor my arch is really high. The only time i tend to heel strike is running steep down hills but i usually use the berms or rocks/boulders to land on the front of my feet. My shoes are all wasted in the front and fresh in the back .
Also being a motocross rider we ride with the balls of our feet ,so it transitions well over to running
@thebarefootsprinter do you believe we wouldn't be able to run an ultra race in barefoot shoes?
People have done so before. Humans are great at achieving a task! But my focus is on being able to do it without getting hurt.
Can I just say sir, you have absolutely gorgeous legs.
Thank you.
That’s a big generalization. I’m an ultra runner and I run the majority of my miles, training and racing, on the forefoot/full foot strike. Heel striking is unhealthy, hard on the joints, unnatural body mechanic. That being said, 14 hrs over varied terrain requires that the foot strike is flexible, variable. Running uphill obviously is done on the forefoot, but bombing down a steep descent sometimes is done making more of a heel strike. Roll with the conditions. Be ready for anything.
I wouldnt day heel strike is "unnatural", you dont see people forefront walking... most of the time lol.
I noticed your feet are landing before your shoulders. Correct me if I'm wrong bur aren't you meant to lean slightly forward while running?
I used to run on the balls of my feet but now mid foot strike because I've had calf and Achilles problems
WE ARENT MEANT TO RUN 100 DAMN MILES AT ONCE. Long distance walking and stalking is what our predation skills were built upon.
According to who? We have some of the best stamina restoration in the animal kingdom and the best natural cooling system, and our body can adapt to all kinds of exercise conditions, who says we can't train to run that far? The human body is insanely adaptable. As long as you know whdn to push and when to rest
You missed the important point that most roll from the heal to the toe very slightly on the outside edge of the foot.
My experience with shin splints tells me that heel striking is the worst thing ever
fascinating