We've put together a cool resource for you. As Shona mentioned, strength training is more important than gait retraining. You can grab our free strength training plan here: bit.ly/3f-Strength-Training-Plan
@kulch-ey7sn
Жыл бұрын
There is plenty of science that says high cushioned supportive shoes make our feet weaker. People under estimate the damage modern day shoes have done and don't respect the time it takes to regain natural foot strength. Took me 4 years. Just did an 80km in vibrams and never going back to normal shoes. Now 4yrs injury free and running better because of it. Anyway happy running you do you 🙏
@evilrevolations
Жыл бұрын
I mean its not like we had a few hundred thousand years of evolution that designed our body to run in a specific way. Just buy that new shoe with tons of extra padding that you don't need rather than fix your form... I am 100% with you, its better to put in the time and build up strength so you can run right than keep doing damage to your body and Vibrams and Vivo are both top notch.
@amiraziman4692
Жыл бұрын
Nobody have time like you.
@OmahaTonyG
Жыл бұрын
I’m sick of this garbage from the barefoot people. I don’t care. Go enjoy your Vibrams. 99.9% of people don’t care if they have “weak” feet. I ran an ultramarathon on my weak feet with regular shoes.
@evilrevolations
Жыл бұрын
@@OmahaTonyG Good on you, I hope you keep having success in your goals. That said its rather sad you feel you have to try and insult people when no one insulted you. If you take offense perhaps you should look at yourself instead of attacking others.
@georgepagotelis
Жыл бұрын
Vibrams belong in the golf bushes I threw mine in anger causing blisters. On KZitem weak feet/ankles are strengthen in gym, doing fartlek/sprints, hills all help.
@StephanieMaggs
Жыл бұрын
Great video! I ran in vibram 5 fingers for many years trying to change my gait - I literally had a fractured tibia that I assumed was caused by my heel striking..... but even after 4 or 5 years of vibrams, as soon as I ran in running shoes, I went back to heel striking. I'm in cushy Hokas now and don't really pay attention to where my foot is landing.
@CoachParry
Жыл бұрын
Thanks for watching Steph! Glad to hear you're running injury-free & loving the Hokas.
@VictorNickel
Жыл бұрын
Enjoy your continued injuries!
@TadeuszCantwell
Жыл бұрын
What I find interesting as a die hard minimalist walker for many years and recently a runner, is the slow changes in the conversation around this topic as the research evolves as channels like this that seem to generally favour sticking to heel striking to being less dismissive of it since as Lindsey has said in a video from a year back is he doesn't think minimalist shoes make sense on modern surfaces. The minimalist shoe movement also advocate a slow change into having no drop from the front to the back as it takes time for the Achilles tendon and calf muscles to lengthen out. So doing some or all of these barefoot walking at home, a ten minute walk per day in minimalist shoes, a 1km run and wait to see how the body reacts as a baseline of where you are at. One of the key things as was said is ankle and foot arch strength need to be build up, I would add to that the whole chain from the glutes to the foot arch have to fully activate, there is a new book, Born to Run 2, just out which is a guide to running in this way. The single leg squat has been very useful to get everything firing at the same time, which interestingly for me was happening on the stronger leg.
@michelewheldon6105
Жыл бұрын
All that came about bc some guy wrote a book about the Ra Ra Muri Indians in Mexico's canyons. They don't run barefoot, the run in sandals made from old tires and leather straps that go in between the toes. They will make you a pair if you go into the canyon to visit. We called them "cheese cutters". They will take your old running shoes, if offered, and run in those.
@TadeuszCantwell
Жыл бұрын
@@michelewheldon6105 It is my understanding they run in homemade sandals for long runs and barefoot for shorter runs. There are now minimalist runners like the Xero line which combine zero drop with a wide toebox for running in that at a glance look like any other brand.
@michelewheldon6105
Жыл бұрын
@@TadeuszCantwell Not when I was there seeing them run.
@kulch-ey7sn
Жыл бұрын
@@michelewheldon6105 their feet are naturally strong. They can run barefoot or with sandals or with shoes. Most people have weak feet and can't even run 2km in sandals without getting injured. It takes time
@chrisar2252
Жыл бұрын
I tought myself to forefoot strick a year or two after I started running, and then transitioned over a couple for years to zero/low drop flexible soled shoes (Inov8 trailfly g270 for road and easy trails, x-talon for difficult trails. I like running off-road, and the thing I've noticed is no more twisted ankles. I think the combination of landing on the forefoot and the foot feeling the ground means that it reacts immediately to uneven ground, I know I've caught the edge of a rock, hole, whatever but the body just deals with it fine. I don't know if anyone has ever done a study of that, probably not I guess.
@rick.d
6 ай бұрын
Thank you so much. So much more relaxed - felt like I was running more with my 'feet' instead of my 'legs' - my thighs had been feeling 'heavy' really early in my runs, but not yesterday.
@marydryden9794
Жыл бұрын
Really informative and helpful. I'll stop stressing now and just run!
@RossNixon
Жыл бұрын
Mid-foot for this old slow runner. Forefoot just when (if) I sprint at the end of a run. 16km today in bare feet on mostly smooth concrete and asphalt.
@piggy6801
Жыл бұрын
The comparisons that some articles and videos make between regular runners and elite runners needs to end. A lot of the time it just comes down to how fast you're running. An athlete running at 4:30 per mile will have a larger forward lean, thus causing them to land more forefoot. An athlete running at 8:00 per mile will not have the same forward lean, and will "sit back" which often causes them to land on their heels. Most videos never mention it, and people look at their form when running at their easy pace, and then compare it to kipchoge running at his easy pace, which is obviously much faster. What people need to do instead is to compare their form when running the same speed as an elite athlete. Doesn't mean they have to run 4:30 pace, just that they have to find a video of an elite running at 7:00 pace
@michael7324
Жыл бұрын
I was a heel striker but changed my gate to fore foot. I had knee trouble and shin splints.
@razattack1337
Жыл бұрын
Opposite for me, I switched out to zero drop shoes and focused on slowly changing to a forefoot/midstriker , it helped so much. I do think natural running , using all our toes and how barefoot running is better for us. Im a bit heavy runner so the transition was difficult but well worth it, no more knee pain, and even with left flat foot.
@thetimwinter
29 күн бұрын
I reviewed footage of my running strike and I've come to the conclusion that I'm a midfoot striker. Even in slow motion playback, it looked like my heel was going to hit first but at the very last second, the midfoot strikes first. I'm now looking into if I would be better off in a shoe with a lower heel drop. I'll probably keep a mix of shoes with high and low heel drops to help balance out the load on my legs. If my hips and knees need a break, I'll use a low heel drop to shift the load more to my calves and Achilles.
@rolandshapiro5265
Жыл бұрын
I have run both ways ...i prefer barefoot or vibrams Two complete different running experiences
@fenderOCG
Жыл бұрын
I agree, I do both and barefoot is way more fun. It feels springy and interesting. Feet can get quite tired and sore on some surfaces/distances though so still mix it up
@mathews0618
Жыл бұрын
Go to a sporting event for kids and watch them run. They all mid or forefoot strike unless they are obese.
@toby9999
8 ай бұрын
It also depends on speed. Not as simple as you appear to suggest. The faster I run, the further forward I run. That's what kids do. Kids typically run fast.
@matriaxpunk
Жыл бұрын
This is a nonsensical debate. The only reason someone can heel strike when running is because they wear padded shoes. Does that mean that everybody naturally lands on the forefoot when running barefoot? No, they don't. Some people are just bad at running, so in a world with no padded shoes those people just wouldn't run, period. And that's exactly what happened prior to the invention of the padded shoes in the 70's, running was basically just for athletes, jogging didn't really exist yet. But there is a correct way of running biomechanically speaking, and padded shoes were invented so people who run "wrong" could still run, that's all. But that doesn't make heel striking "good", in the same way wearing glasses doesn't magically turns bad eyesight into good eyesight, glasses are just a tool that allow people with bad eyesight to see better, but they still have bad eyesight.
@tommybarksdale5783
Жыл бұрын
What matters is where the foot lands not the heel or forefoot. The foot needs to land under the center body of mass.
@razattack1337
Жыл бұрын
Also I have changed all my running shoes to Altra and Innov-8
@SirThomas1212
6 ай бұрын
I changed my running gait from heel to mid/fore foot. Also, imo windlass landing of the feet are so critical as well.
@trainwellracewell
Жыл бұрын
I’ve recently transitioned to more of a mid foot strike from forefoot strike after getting some calf strains due to overloading. Also strengthening my hips, glutes, and hamstrings which helps take load off lower legs
@therangersinger
Жыл бұрын
I have started to transition to a slightly lower drop shoe. That being a 5 or 6 mil drop compared to my favored 8 mil drop. That being based primarily on long term calf loading from higher drop shoes. I have found that my Asics TriNoosa 14 with a 5 mile drop and my NB rebel V2 allow me to run longer and place less load on my calves. The load is spread more to my quads during long runs (26 milers). But I will still stay with a higher drop for faster paced work and especially races half marathon and below.
@trainwellracewell
Жыл бұрын
@@therangersinger I also enjoy the Tri Noosa. I’ve also used the Hoka Mach 4 which is a 5mm drop. It seems like the really low drop shoes like Altra would actually pull more on the Achilles & calf
@therangersinger
Жыл бұрын
@@trainwellracewell I have often wonder that as well. But maybe my train of thought is a bit off since my calves are a bit on the tight side all of them time and I figure a lower drop shoe (zero like Altra) would cause me to stretch them out more under load....therefore causing more pain 🤣🤣. But at the same time Im a midfoot runner at most paces and transition to forefoot for faster stuff so it may not even affect me much.
@jt.8144
5 ай бұрын
I'm training my self to go Fore foot to Mid foot. Reason being, I go thru running shoes very fast with heel striking... it wears down the heel part of the soles pretty quick when jogging long miles a day.
@PZJBimha
Жыл бұрын
This is very helpful. Thank you.
@28daysleitor
Жыл бұрын
8.09 - rare footage of a barefoot runner who runs with a heelstrike!
@StephanieMaggs
Жыл бұрын
I saw it as more of a mid-foot stride.
@28daysleitor
Жыл бұрын
@@StephanieMaggs i did that sad thing of pausing the video and yeah, his heel lands first. That's gonna hurt!
@sebastiancohnify
Жыл бұрын
That definitely had me doing a double take, since they showed that clip as they were saying that most people will forefoot/midfoot strike when running barefoot.
@potblack7951
Жыл бұрын
Very interesting and informative video..thank you!
@CSWells-uq4jx
Жыл бұрын
I’ve found that I’m a combination runner. Is that a thing? So, my super slow paces like long runs and recovery/easy days are a mid foot/ heel strike. And my hard/fast pace days tend to be forefoot.
@therangersinger
Жыл бұрын
That applies to most experienced runners. You are not alone 🤣. I would consider that completely normal and expected.
@jimatsydney
Жыл бұрын
I have found foot strike is just one part of overall good running style. When you have good style foot strike goes to the mid/ forefoot. It’s best to lean into the run, keeping arms high and at front, not overstepping past the mid line, cadence of 180 regardless of speed, shoulders back, lifting heels higher at back. I think heel striking is an indication of overstepping giving added shock up the leg and wasting forward momentum.
@qingshanf2110
Жыл бұрын
Most of heel striker are due to cadence too slow. Just practice a bit faster cadence.
@AnUnhappyBusiness
Жыл бұрын
Switching the gait takes a really long time, she says months, but I would say years or at least a year. It took me three years to get my barefoot running distance with no injuries to the same level as I had with regular thick padded running shoes. Of course, I made the switch while recovering from a tibial stress fracture and a stress fracture by my toes so of course I had to go super slow anyway for almost a year
@stevebaker9769
Жыл бұрын
Is the bigger risk from overstriding? This will tend to make you heel strike but it is not the strike that's the problem but slamming on the brakes on each stride.
@61js
Жыл бұрын
The main issue is where your foot strikes the ground in relation to your hip. It should ideally be below the hip and as you say, overstriding can cause the ankle/foot to be infront of that line acting as a brake. So for me whether you heel strike or not is maybe not so much of a problem as long as it is under the hip on landing.
@Yupppi
Ай бұрын
I have uniquely efficient biomechanics that make my knee and heel feel it on the foot that is less able to access pronation even when walking.
@AnUnhappyBusiness
Жыл бұрын
If anyone sees this just fyi as this is rarely mentioned: as a barefoot runner one might think that pavement is the worst or hardest on your feet. Well, if the sidewalk is in bad shape you do have to slow down. But gravel, old blacktop, and dry grass in a field are the worst, and dry grass in the field is the one I hate the most. A Summer of carefully incorporating barefoot runs into your schedule can take you to a 5k on regular sidewalks without blisters. But it takes years for your feet to not get dry pieces of sharp field grass stabbing through your arch. Twigs, small rocks, pine needles, no problem, but grass in the plains of the Western Midwest? Terrible and painful. I have barefoot run for three years now including winter down to around 30 degrees Fahrenheit, but tall dry grass in a field… I will go around that if I can. Every other surface I can manage (that I have found so far).
@fergusdenoon1255
2 ай бұрын
As a non barefoot runner, I'd expect a steep decline to be a barefoot runners worse surface. On the hilly roads where I run, never seen a barefoot runner.
@kathrynflannery2889
2 ай бұрын
And, what if you're like me; middle-aged mum, "elevated BMI" and just really a beginner runner? I can run a 5k park run though.
@kathrynflannery2889
2 ай бұрын
Wouldn't the way your foot falls when running just be the same or similar to the way you naturally walk?
@engwiki
Жыл бұрын
I was recently diagnosed with fat pad atrophy, so I think I need to switch from heel striking to forefoot striking. I would love to see more videos on developing forefoot striking form and strength training (especially since it may be hard for me to find professional guidance on this where I live right now).
@fenderOCG
Жыл бұрын
I've done it, I'd say number 1 is build up tib ant strength to avoid shin splints. I did it with sustained deep squat holds but you can look up the knees over toes guy, he advocates it a lot
@madisonvillavert745
Жыл бұрын
I used to be a rear foot striker and the max that I can run is 30 minutes. When I shifted to fore foot strike I managed to run 1 hour with out any problem. I guess the question is, what are the professionals doing, because if they are using forefoot strike then it must be good.
@transientsoles180
Жыл бұрын
do trail and technical terrain runners tend to forefoot strike etc. and would this be a representation of a natural(primitive) running gait. also does high performance in any activity often compromise form and promote injury over health and fitness training goals for longevity.
@fergusdenoon1255
2 ай бұрын
I think you'd find they're running on uneven terrain so they're likely to show they are midfoot on flat, forefoot on uphills, heal on downhills.
@carlogarcia940
Жыл бұрын
Im mid strike And don't have any injury
@rohankotze9996
Жыл бұрын
All you need is 5 minutes to change your form. Read Born to Run 2 it will change your life......
@Girlthatruns
Жыл бұрын
What if you forefoot strike on one foot and heel strike on another? This must be due to a biomechanical imbalance somewhere and will eventually cause injuries.
@fpupesh
Жыл бұрын
i've never been able to understand how people heal strike. all my life i've been running on my toes cause nobody can sprint on their heals and that's important in football
@dilochetty9332
Жыл бұрын
for sprinting you need to be on your toes, but not for distance running.. not sure many ppl would sustain running on their toes for 40 to 90kms
@fpupesh
Жыл бұрын
@@dilochetty9332 take your shoes off and try to land on your heal.
@dilochetty9332
Жыл бұрын
@@fpupesh why? Are we back in d stone ages
@dilochetty9332
Жыл бұрын
@@freakerss so we should not wear shoes?
@toby9999
8 ай бұрын
Long distance running on toes would be really weird and totally unnatural. You'd be like a kangaroo.
@mechtrailrider7459
Жыл бұрын
But so many elites do heel strike.very less percentage for forefoot strikers in marathon
@fergusdenoon1255
2 ай бұрын
That would be an issue with putting all "elite" in one group. "Most" will forefoot strike, because "most" aren't doing long distance running... Flawed data pull.
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