Foot Strike in Hawaii Ironman
Here are 5 pictures from this month’s Hawaii Ironman. Two of them are heel strikers and three are flat foot strikers. Can you tell which is which? There are two obvious signs. Heel strikers nearly lock the knee of the leading leg while flat foot strikers have a slight bend in that knee. Also, heel strikers’ toes point toward the sky and flat strikers’ feet are parallel with the road surface just before the foot touches down. If you haven’t read my blog on this subject from last year, which is the second-most read of all my posts, go to the second archived article here.
posted by Joe Friel @ 7:55 PM
18 Comments
18 Comments:
It's taking me months to get the hang of flat strike. First my right foot got sore and swelled up during the day, I think due to the muscles getting worked for the first time in my life; and now it's my left foot.
Oh well, I'm getting used to sleeping with my feet elevated.
wow, I went back and looked at all my old photos of me running...and I'm a heel striker, seems to be getting less and less though. Something for me to think about when I run now. Shorter strides? Leaning forward more? what works.
Hi Anon -
Shorter strides? Yes, initially, but the stride length should get longer as you become more efficient and effective at flat foot strike.
Lean forward? Yes. The faster you go, the more you lean.
This is great, Joe. Thanks for posting on it. As I think about my stride I realize I am a heel striker. I had no idea in all the years I've been doing this (okay, only 4...but still...) and to think I might really be able to improve is encouraging. Any recommendations on drills/things to do for people who want to begin to change this (beyond what you just responded to about shorter strides/leaning forward)?
The Science of Sport guys have done some interesting research on this topic as well.
http://www.sportsscientists.com/2008/04/running-technique-footstrike.html
Hey Joe, check out the foot strikes of the leaders at kona:
http://www.slowtwitch.com/Products/The_running_shoes_of_the_top_10_women_in_Kona_579.html
http://www.slowtwitch.com/Products/The_running_shoes_of_the_top_10_men_in_Kona_578.html
thoughts?
Hi Sarah--The best way to learn to run properly is to run barefoot of grass (check for sharp objects/dog poop first). See chapter 12 in the Triathlete's Training Bible for more details on skill development.
Hi Ryan--Good post! Thanks. Notice that even some elite triathletes still have a heel landing. (I used to coach one and that held him back from being successful in ITU racing.) But also notice that none of them lock their knees or land with toes pointed up at 30-degree angle like the 1st and 4th pics I posted. I'd call the pics of these pros you posted a "moderate" heel strike. I've never seen an elite runner with the knee locked and toes pointing up 30 degrees.
I think 'moderate heel strike' is ok for some athletes (who find it the most natural way of running) unless the food is landing too far in front of the body which will cause the runner to slow down. Adjusting the strike too aggressively will most likely cause injuries. I think most people become smoother, more like flat foot strikers, when they have run more miles and become faster.
I used to be a heel striker untill I read The Triathlete Training Bible, where you mention Dr. Romanov. I bought his book and it really improved my running. Now I can almost "feel" the braking efect and high joint impacts when I see a severe heel striker.
Just an FYI - the header graphic (on trainingbible.com) shows not one, but two (possibly even three) heal strikers in action.
http://www.trainingbible.com/images/training_bible_banner.jpg
Hi Blanco--Yes, I've certainly noticed that, too. I guess it is showing reality. That's what you usually see in an age group race.
take a look at the 2008 pro mens winner's style:
http://www.youtube.com/watch?v=vFNMoJd_cAM
flat foot strike all the way.
not to say that there are no heel strikers in the pro ranks. just illustrating the point that Craig Alexander won, and he runs on the middle of his feet.
A cool video regardless of this topic.
Thanks, Chad!
BTW, I am reading "The Paleo Diet for Athletes" right now and loving it. Great info, makes a lot of sense. Too bad I didn't start this when I was more competitive in my younger years. Better late than never, they say. I've dropped 5 lbs of fat so far, hoping to get leaner over the winter base period, even though there is no "winter" in Texas. Thanks.
I tried the front foot/ flat foot strike technique a few years ago. It sounds great on paper, and it's a very interesting topic, but in actual practice I became much slower when not running with a heel strike. I can't explain why, but that's what happened.
It is extremely interesting for me to read the post. Thanx for it. I like such themes and everything that is connected to this matter. I definitely want to read more on that blog soon.
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