Running Analysis of Heel Strike versus Forefoot Strike (Same runner, 2 weeks apart)
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- Опубліковано 12 вер 2024
- Same runner, pre and post running instruction. INCORRECT, INEFFICIENT, INJURY PRONE ON LEFT: Reaching, braking, scissor kicking, heel strike on left. CORRECT, EFFICIENT, PERFORMANCE ON RIGHT: Butt kick running with forefoot strike on right.
Somehow commentary sounds like Nasa Mars mission launch....thx for the video..
That is hilarious. First time I actually laughed at a UA-cam comment.
that is hilarious
🤣😂👍
You hit it head on. It sounds exactly like that
Hilarious and true
After 5 videos from other channels I finally get it because of you. Thank you
I run on my hands, solves a lot of problems
The heel landing first is the whole reason I get shin splints so often. Now I know what I'm doing wrong. Thanks a lot for this video.
Great video. As soon as I stopped landing on my heels, my shin splints went away.
I was a huge runner back in high school and I used to heel strike. Then when I was 18 I randomly decided to start forefoot strike so I forcibly taught myself. That is how I run now and it feels so much more fluid to run that way. Thank you younger self for following your natural instincts!
Sophia Kopasakis how did u force urself to learn it?
@@lallamalucrecia1217 you don't force yourself to land on your toes, you do heel to butt, meaning you try to pull your heel higher as it could touch your butt. If you do that, your body automatically try to land on toes, instead of the heels. Give it a try. You can exaggerate the heel to butt at the beginning to feel the effect, then it gets all natural in time.
@@borasumer Does this automatically drive the knee higher when you position your foot to land? I assume raising your foot higher to the butt will automatically cause the knee to go farther further in front. I do agree that with your comment about children. It appears they have better form.
Where was youtube when I sucked at running in high school?! This would've been so helpful
where was youtube when the army fucked up my knees?
sooofunny37 May I ask what happened?! Was it bad running form or something else?
we were running on asphalt 2 miles 3x/week.Most of my friends had knee,meniscus,achilles problems and we were all 18. I had the best running shoes money could buy@the time and lifted free weights prior to joining.I was also a pretty good sprinter but not so great@distance.
we weren't taught anything about "form" we just ran in formation.If someone farts in front of you you have to breathe it in like potpoori.
sooofunny37 This one video has taught me more than my highschool track coach and the Army put together. I'm surprised I can still walk let alone run.
No wonder my knees are fucked up, I've been running wrong all along.
Faris Nastar Thanks for the spam. How much do they pay you?
+The Fruitman I was thinking the same thing. Slime.
Top athletes do not run on their toes. Just listen to your body first.
ya bro same thing
+goPlay You sure about that? You ever seen a slow-mo video of a runner sprinting or running? Yeah, didn't think so. And your body isn't always correct. We only run the way we do because we evolved this way, but forefoot running makes it so your bones have less impact on them so it reduces splints and bone inflamation.
Interesting. I remember running primarily forefoot when I was a kid and on into highschool, until a coach told me that was incorrect. My mileage and speed went down, but he said it would increase over time. This video reminded me of that! I am switching back for sure! To think, I could have been likely much less prone to heel pain all those years too!! Thanks coach, for nothing!!
Before Instructions & After Instructions...
But where r the Instructions..??
This is a great video and I really like that there are now physicians backing forefoot/midfoot running. Thank you.
It's amazing to me that anyone tries to suggest that heel striking is either better or more efficient since every distance world record holder up to a marathon (El Guerrouj, Bekele, Gebresselasie, Dibaba, Defar, and Radcliffe) is either a forefoot or midfoot striker.
EVERY RUNNER SHOULD SEE THIS - I HAVE SO MANY INJURIES FROM RUNNING AND I SEE WHY! THANK YOU FOR THIS VIDEO!!!!!
Great breakdown on Biomechanics. Thank you I am a CSCS and I am retraining my gate. This video along with literature has helped me. Thank you!
I recently started jogging so eventually I could get to running, and at first I was landing on my heel and I was feeling uncomfortable and I was getting tired easily. Then i started landing on my forefoot and I started becoming more efficient and less tired. Thanks for validating this for me!! :)
I got the "feel" for toe-strike running by running barefoot after reading "Born to Run". There is no way I could run very far without shoes, but the pain caused by heel-striking was alleviated by switching to a toe-strike. Followed up with some very light, flexible, low heel running shoes and my transformation to a toe runner was complete. Bingo! No more plantar fasciitis.
+Kenneth King What shoes do you recommend. I do a toe-strike but I don't feel much comfortable with my shoes.
That's hard to say. I loved my Nike Run 2013's, but they don't make them any more and the Run 2014's aren't as comfortable. I liked the '13's roomy toe box, but the newer o especially were too pointy ant tight in the toe.
+lolxseekerx Asics
@@lolxseekerx, Vibram 5 Fingers, Vivobarefoot or Xero Shoes. All of them are minimalist shoe brands and the closest to the natural barefoot walking and running. ;)
THANK YOU!! I have been looking for a good video to actually show the differences side by side.
10,5 years later I am here to say WOW
Mi persona 14 añps despues 😅
Tried it today. Running hurts less now.
Running like this was a HUGE improvement. Thanks
found that.. this is not best video sound and graffic, but the best running analysis video. thank you for ur effort.
Thanx very much for posting this. I just got some barefoot trainers to help me with my heelspur and have started instinctively walking with a forefoot strike to avoid heel pain. I'm now taking much more steps per mile but no pain. Seeing this video makes sense..it feels weird... but there's heaps less pain.
I encountered this video purely by chance when I searched for videos on the vibram fivefingers. I was astonished to find this, because I have experienced very painful shin splints and some plantar fasciitis when running as is done on the left frame, and in time, I adapted by running more like that on the right frame, because I noticed that the latter relieves my shin splints and plantar pain. I just adapted to what felt better and alleviated the pain. Great job!!
Great video, Dr. S. I saw it and immediately made an appointment to see you next week while I'm visiting the East coast from California! I've suffered from "runner's knee" for over 6 years now and hope that correct form and some barefoot training will eliminate my pain.
Awesome analysis. There's so much here that's useful I watched it twice and will probably refer back to it.
It's absolutely normal to have calf pain. When I first changed gait I had no pain after a 20min run but after the next day's run I could barely walk! Fast forward 6 months and I completed my first marathon in "zero-drop" shoes with a 7mm stack height (very different to regular running shoes). You need to take it slow (back off your milage if necessary) but the results will come.
P.S. Wearing shoes with a zero or at least minimal heel-toe differential will make life a lot easier.
This video is really instructive for animators. Great content.
Interesting article. Of forefoot striking he says in one 2-week study half of 20 athletes converting to it broke down with calf/Achilles/feet injuries, and adds "If you have ankle, calf or Achilles tendonitis, I wouldn’t try it." 2 weeks isn't long enough! I had chronic calf, foot & achilles injuries for years, so I switched to forefoot striking, and like these guys they got worse also. BUT I persevered. Six months they melted away and I've not had a problem since, and I run 2hrs every morning.
Happy to have you on 'our team'. :)
Wish you all the best with your new and improved (not to mention more fun) way of running.
Outstanding detailed demonstration.
Is your mouse a Tupperware container?
John Pownall 😂
That is so funny (4yrs still!)
Cracked me up
It's a laptop probs a mac
ded
been in 11 yrs in the military and failed pt twice, all they said is run faster eat less, well if they taught me how to run correctly then i wouldn't have any pain on my knees right now...thanks for the video, too late for me to change from heal to forefoot , i test next week,...motrin+run like you have a life insurance= pass...i will change to forefoot after i pass this test
Also, when there is a hard heel strike, the reason its bad for the knees is because its the knees that are taking a lot of that force. When walking, less cushioning means a softer heel strike which means less force absorbed by the knees.
Exactly what you reported. Theoretically, at the initial forefoot strike the increased eccentric loading of the plantarflexors will cause an increase in gastroc/soleus complex soreness. You also may note an increase in foot soreness due to the intrinsic/extrinsic muscles being used (this is assuming that you are using a minimalist shoe and not a shoe with built in controls).
thank you very much for the video. This has been very useful and enlightening for me. Very kind of you to share this video.
Good video, but the sound is way too low
Best way to get forefoot strikes is to up your step cadence per minute. A higher step cadence facilitates better stepping because you're focusing on fast, short steps and you don't have time to extend your leg our far enough to get a heel strike.
+Quisquellano26 180 bpm is recommended
Thanks for being willing to share your great videos!
Thank you for posting this video. I too was making the same mistakes pointed out in the 'before' video.
One of the best explanations 👌
I learned proper technique by using VFFs for a while. Got rid of my ITBS and now run much lighter and effective.
@njsportsmed I agree with muffemod. The clip on the right show a bouncing up and down jerky stride. Comparing the rear feet, where one is in the air and the other still making contact proves the heel strike is more efficient at this speed. When both feet are not making contact, there is zero propulsion at that moment. You have to rely on speed already generated. The rear foot of the other is still generating force, thus more efficient.
Walking is NOT the same as running. I'm no scientist or doctor just an average joe who is learning to run. I was taught to heel-strike run when I was younger and as I got older my knees, legs, hips, etc started breaking down -- I had a lot pain. But then I switched to the fore foot way of running and WAM-O no more pain. Almost instantly. And my time started to improve as well. So you can bad mouth forefoot runners all you want, but the bread is in the pudding. It works for me! :)
Love the foot placement; depending upon the purpose, I'm not a big fan of "heel to but". However, as a ex-sprinter, I've probably worked on this move more than most. Now in my "much older" years, I'm keeping the foot much closer to the ground; we're talking about trying to run with little impact as possible. Now I'm able to run pain free again.
@HariVIyer calf pain is good. soreness is good. it means your body is repairing the damage. a sharp pain or strain is bad. you need to recognize the difference and always seek to become stronger
@ojcoops @njsportsmed Thanx guys are really appreciate.
Well i took almost 3 weeks to rest my knees and calves, right now im feeling great and following your comments im trying running with a correct way. I improvement, my best time in 5km is 24.25min !!!
Thanx again.
thanks for the very well shared technique
Very nice! I found out by own experience, after running 3-5 miles 2-3 times a week for almost two years (first year i used heel strike method), that forefoot strike is the best way to run. Forefoot strike feels more like I use the muscles around the knee. Since I started running using the forefoot method for around a year I feel no muscle pain after running at all, even when I sprint 3-4 times a run to max out my heart rate level and increase my breathing efficiency. I've only experienced knee pain once (horrible by the way) and that made me try a different way of running. A tip to decrease muscle pain and as a pre-running warm up would be rope jumping using the forefoot area. I love running and even more when it has helped my immune system to become stronger which has kept me from getting sick for around a year and a half.
heel to butt shortens the length of the "pendulum" (the leg). a shorter pendulum of the same mass moves faster than a longer pendulum. so it takes less energy to move the legs.
it's very apparent that heel to butt is important by watching elite runners. they all do it.
Great video. I start to use this ways of run one year ago and my knee are muchhhhhh better. Before, I felt much pain in my knees because I ran with my heel. When I start to ran this way, (first 2-3 weeks) I felt pain in my calves but after that time, I didnt felt anything. I never gonna back to the heel strike.
This was a very useful illustration. Thanks!
@lgga, don't focus on landing on your forefoot, you will probably land too much on your toes. Simply avoid landing on your heel, that way you will automatically land on the midfoot/forefoot first before putting your weight on the entire foot.
Based on Lieberman's work, it is slightly more efficient (2-3% more efficient). Although this may seem like a small number, when added up over the course of steps, it can greatly impact the runners speed (roughly 180 steps/minute). This type of technique is not about going faster, as much as it pertains to reducing the ground force reaction into the shin/knee/hip.
Thank you so much for this video! I finally can see what Im doing wrong.
Yes if you don't have developed calves, you will be in a lot of pain. Best to introduce yourself in small intervals. Run 2 or 3 miles like normal, then the last mile forefoot strike. Don't try to do it every day, either. every 3 days, or until your calf pain has almost subsided. Repeat 3-5 times, and then you can start increasing your miles ran with forefoot. Next try 1.5 miles, then the next week, try 2. It takes a very long time to build up the muscles you need for strictly forefoot run.
Great video!! Thank you for sharing.
the runner is running effectively but please anyone watching the video do not try to run on your "toes" what is meant by a forefoot strike also called mid-foot strike depending on the sports med person you talk do is meant to let the arch collapse slightly and absorb the shock. there a whole different set of injuries that can result from aggressively transitioning into a true forefoot strike.
The video on the left is more efficient with respect to distance per stride. This is why heel strike is so common. It may be unfavorable or against popular opinion, but it is the truth.
Thanks for the vid, I learned quite a bit from the break down
Stretching has taken on a whole new meaning lately LOL. And every third day I rest my calves, which is boring because i am psyched about running for the first time in years. I recommend his other videos.
Thanks, this is really helpful. Training for my first race and will definitely try to adopt this technique.
@truparad0x Efficiency can be measured in X units per Y units. You can measure efficiency with respect to many variables. For example: distance per time ,distance per calories expended , distance per stride, etc.
"As of 2010 no studies exist demonstrating whether forefoot striking or heel striking is associated with higher injury rate. It is hypothesized that the impact of heel strikes is a cause of the high rates of repetitive stress injuries in shod runners, but has not been studied."
Very nice detailed video!!
this is the same technique sprint runners use... it may not "look" more efficient but if you think about it, they are essentially skipping a step because they're not making contact with the heel.
Humans were supposed to run the way demonstrated on the right, as the foot is constructed to spread weight over the entire foot. Only relatively recently, footwear provides cushioning that negates the need for "instictive gait" and thus heel striking is a viable gait.
Note: Next time you go for a run, do it barefoot and on grass/dirt. This will help strengthen the muscles in your feet.
Thanks for reading the article & sharing your experience. I'm cautiously optimistic that fore/mid foot striking will eventually be shown to be preferable to heel striking. However, I feel that more data/studies need to be collected/performed before this is stated as a fact - which many proponents of forefoot running already do. They also claim a reduced risk of injuries compared to heel striking which is not supported by the existing evidence and is thus misleading.
Also check the UA-cam video "Nike+: Pace training with Paul Tergat". Tergat is a perfect example of how forefoot striking staves off injury - in 40 years he was injured at most a week. In the video, you can see him forefoot striking even when running at a slow pace. Another point, and something McDougall didn't pick up on, is that the 3rd World athletes comes from a background of squatting (a proper squat) when sitting. This is THE single greatest body-balancer and stretcher, in my opinion.
Thank you for your video posts. These are very helpful!
I was a 5:15 miler running with a heal strike. The next track season I switched to forefoot running and dropped to a 4:52. I'm not saying it was all because of forefoot running because I did train harder and more that year. However I really feel that switching form helped a lot. I would suggest doing it the offseason because you are working your muscles differently.
@muffemod Fair enough. There are many roads that lead to the summit, so whichever method works best for one would be the "right" way. Whether one strikes with the forefoot or with the heel, as long as it works in the sport/distance, then so be it. I start with forefoot strikes in my runs, but switch to midfoot when my calves get tired. Whatever gets the job done.
Thank you for some really great advice 👍
seriously! me too! i started running correctly and instantly felt the difference...i have a slight knee injury and i have been getting shin splints forever but as soon as i started running correctly i stopped getting shin splints
@erwannbd it depends on your speed. if your doing a light shuffle step as most runners/joggers do then it would be less efficient. if you have an increased pace it is more efficient due to the natural follow-through motion from bringing your knee forward before your foot (like a heel-striker). it is a natural motion - not forced.
When you heel strike you are effectively trying to stop your body. WIth forefoot running your foot acts more as a spring, and rebounds. There is a reason all the top marathon runs strike on the forefoot. Look up Ryan Hall videos.
Best. Commercial. Ever. (I'm not kidding)
Very useful video. Thanks.
I am being serious. I was always having knee problems. But the day I stopped running heel strike, and ran as a barefoot runner would midsole forefoot I ran farther with more energy and no more pain. :-)
@njsportsmed - Just changed my running style tonight and did 3K and wow, did I feel it in my calves. Changing to this running style has changed the whole dynamics of my running. Finally, I didn't end up with knee pains or iliotibial band pain after a run. My calves are sore at the moment but it's a "good sore" that will only build the muscle up so I can get faster. I ran further and faster and barely felt it instead of getting winded like I usually do. It's like being a gazelle.
Well I came here for a reference for my run-cycle animation. and this works for me!
Thanks for this, i am currently getting to 11-12 miles then having alot of knee pain. It seems i have my technique completely wrong. I will try to adjust now and feedback the response. May make this marathon after all!!
Thanks again
Most common that I have seen of people trying to move into barefoot running and dont executing properly. Has been Achilles tendinitis, plantar fasciitis, and metatarsal fractures.
great video. i cant wait to get some a pair of saucony progrid kinvaras and switch to this style of running
This is beautiful! I am that bad runner on the left, and it's so obvious to me that the technique on the right is where I want to be. Two questions: (1) What's the best way to become the runner on the right? Just "remind" myself while running to kick up those heals and land midfoot? and (2) What shoes is she wearing?
I like the "after instruction" form. I think I understand the theory, but I experienced tight calves for quite some time. 6 months after working on form running I still get tight calves. Calf tightness can have major impact on the way your foot functions. Can lead to serious injury that will keep you from running, correctly or not. Take your time and keep foam rolling your calves! Don't over stretch. If you have morning stiffness in your calves, try Strasburg socks (Spelling?).
Stretch your feet almost every day to loosen the stiffness and develop ankle flexibility and of course don't wear shoes with enhanced heel.
But I would advise to avoid forefoot striking and go for forefoot touching first but mid-foot (balanced) landing-striking.
Research speculates that there will be an increase in the "calf" muscle usage during forefoot landing, although there are no researched cases of increased "calf" injuries.
How do I learn to run like this? My heels, ankles, and knees hurt from running incorrectly.
im sorry to hear that man.
Land mid to forefoot and do 180 strides per minute. This will improve your running very much. Avoid heel striking at all costs as it will hurt your knees by sending countless shocks up your ankle to your knees. Your foot was designed to run without a giant heel-padded show from Nike.
The 2-week training time is impressive. What tips or training advice did you give to the runner in the video?
Great video... will share on our site.
INFORMATIVE
Audio is not great, but the side by side, frame by frame analysis was great. Thank you for posting the video.
@erwannbd when moving the hind foot forward, the quadriceps is in action. with the heel closer to the but, it takes less force to bring the hind foot forward as the length is shorter. imagine holding a 12 foot stick at one end horizontally and waving it side to side. now do the same with a 6 foot stick. waving the shorter stick is easier. it's got to do with torque.
Thanks for these videos doc!
Guys, you really shouldn't be questioning a doctor when it comes to an area he's spent decades researching. The running form in the second video is nearly perfect, and is congruent with the majority of experts in the sports science field. Heel striking is bad. It puts more stress on your knees and hips and is a byproduct of wearing modern overly padded shoes. The best thing to happen to running IMO is the five fingers brand of shoe, which almost forces proper form.
@njsportsmed you also didn't mention that heel striking is like putting the brakes on each time you touch the ground. if your foot is already reaching toward the ground, ready to spring you forward again, you don't have the same jarring and braking going on.
to muffermod: there's more to good running than just length of stride. after all, if you stretch your stride out to ridiculous length, it's also going to make you run less efficiently
There are three types of strikes: Forefoot strike, midfoot strike and heel strike as defined by Lieberman.
My teacher at school told me to run inefficient and heelstriking.
my running sucked and I HATED sports.
years later at university I started running. and perform now a forefoot strike.
I can easily run now for 3 hours :D
own 2 pairs of toe shoes now and ditched my old shoes
I heard a lot of people advocate Vibram 5 finger shoes as a way of helping to correct feet strikes
It really depends if you are sprint racing or endurance racing. The best (as always) is a happy medium. You definitely do not want a hard heel strike as on the left, but MOST runners cannot sustain the longer stride and forefoot landing for long distances (and would probably injure themselves trying) shown on the right. A VERY SLIGHT heel landing with a gliding motion is least likely to result in injury and more sustainable for most runners. So, yes the left is wrong, but the right is not best for most runners.
Same thing here. I'm happy but no more calves after my first forefoot run. Gonna be better after the we ... cant wait until next week sessions.