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I'm a heel striker runner, how do I train to run on my toes?
Posted on 7/19/22 at 10:20 pm
Posted on 7/19/22 at 10:20 pm
I'm 41, run for exercise, but not often, once or twice a week and the other cardio days I do the elliptical or bike usually.
Most people tend to jog on their toes vs heel striking. Tried it today and it felt unnatural and my calves are on fire.
Is it just something that should have come natural?
Most people tend to jog on their toes vs heel striking. Tried it today and it felt unnatural and my calves are on fire.
Is it just something that should have come natural?
10
Posted on 7/19/22 at 11:03 pm to cubsfan5150
Get minimalist shoes and you will have to toe strike
Posted on 7/19/22 at 11:22 pm to Vastmind
quote:
Get minimalist shoes and you will have to toe strike
This eliminated years of IT band issues for me. But as I piled on miles, especially road miles, I added more cushion but kept the Zero Drop (Altra). Good combo for me. I had some post tib issues too so actually added arch supports. Eliminated that issue. I’m pretty dialed in with shoes now.
Watching video of myself running, I’m not perfect toe striker but def not heel to toe.
Posted on 7/20/22 at 12:44 am to cubsfan5150
Shorten your stride. If you jog in place you will never heel strike. Try a shorter stride and try for a mid foot strike if you don’t want to go the zero drop route.
Posted on 7/20/22 at 6:36 am to OysterPoBoy
quote:
Shorten your stride. If you jog in place you will never heel strike. Try a shorter stride and try for a mid foot strike if you don’t want to go the zero drop route.
This too. I had to slow down significantly which is fine because I’m old. But I have learned to increase my RPMs or “turnover “ with the old man shuffle. Watching some form videos really helped.
Posted on 7/20/22 at 6:42 am to cubsfan5150
Why do you want to change your strike pattern? If you’re running at slower paces, it’s not uncommon at all to land with a more heel to mid foot strike
Posted on 7/20/22 at 7:38 am to cubsfan5150
You really want a mid foot strike. Download a metronome app, set it for 180 and try to match your stride. Your goal should be to get your cadence close to 180 SPM.
As others have said, you may have to slow down considerably in the beginning, but your speed should come back as your stride gets more efficient.
As others have said, you may have to slow down considerably in the beginning, but your speed should come back as your stride gets more efficient.
Posted on 7/20/22 at 7:53 am to TheZaba
quote:
Why do you want to change your strike pattern? If you’re running at slower paces, it’s not uncommon at all to land with a more heel to mid foot strike
This. If you’re not having chronic injury from running then I wouldn’t change anything.
Posted on 7/20/22 at 9:05 am to cubsfan5150
If you're not getting injured and you aren't over striding, I wouldn't change anything. Try to take around 180 strides per minute, give or take a few strides, and if you naturally heel strike doing that then you're fine.
Posted on 7/20/22 at 9:46 am to cubsfan5150
Ease into the zero drop shoes my man! It took a while for me to get there. I'd recommend getting a pair of 4mm drop shoes and some zero drop shoes to transition.
Run in these once a week for a mile or so. You want heel strike for long.
Run in these once a week for a mile or so. You want heel strike for long.
Posted on 7/20/22 at 10:36 am to McLemore
quote:
Altra
Altras for the win. I freaking love these shoes. Just wished they made a classier shoe to wear to work as well. So hard to find a good looking shoe to wear with slacks that has a barefoot design.
Posted on 7/20/22 at 11:02 am to cubsfan5150
Ease yourself into it by getting comfortable walking barefoot. Doing so on good dirt and grass has the added benefit of helping ease stress. It'll probably feel weird at first, but work your way up to jogging barefoot on suitable ground.
Learn to pay attention to your body mechanics too, which pays dividends over time for your whole body. Work on not letting your feet get far ahead of you, so you can keep your weight over your foot. Then, as other's have said, ease down into zero-drop or minimal drop shoes.
Learn to pay attention to your body mechanics too, which pays dividends over time for your whole body. Work on not letting your feet get far ahead of you, so you can keep your weight over your foot. Then, as other's have said, ease down into zero-drop or minimal drop shoes.
Posted on 7/20/22 at 2:02 pm to cubsfan5150
quote:
Most people tend to jog on their toes vs heel striking.
The opposite is true, most are heel strikers. If you want to change then you have to be very careful. You are not wanting to become a toe striker but a midfoot striker for running distance. As others have said, a minimalist shoe will help you strike more with your midfoot but don't go out and run 10 miles the first day with minimal shoes. You have to gradually build up to running in minimal shoes. For a week I jogged a warmup, easy mile in the minimal shoes when I first changed over to them then put my old shoes on for my main run. I did 2 miles the second week and added a mile each week and I still ended up with a calf injury that I had never experienced before. That cost me a month of no running and so I only ran a mile/week in them when I started back and added 1 mile per week. I finally transitioned and I became more of a midfoot striker but I wasn't any faster.
Posted on 7/20/22 at 4:11 pm to Shepherd88
quote:
So hard to find a good looking shoe to wear with slacks that has a barefoot design.
Vivobarefoot
I wear the Ra III for a casual dress shoe.
Posted on 7/20/22 at 4:24 pm to Aubie Spr96
I roll a little but generally have a mid-strike, I think. Question I maybe should know - are the plates like the speed roll in Saucony meant for one vs. the other?
As for cadence, I cannot get mine up. It's always been 162-ish. I tried to take smaller steps, it just doesn't work. I do think my form is a problem, but I don't know how to force the change.
As for cadence, I cannot get mine up. It's always been 162-ish. I tried to take smaller steps, it just doesn't work. I do think my form is a problem, but I don't know how to force the change.
Posted on 7/20/22 at 7:34 pm to Shepherd88
quote:
Just wished they made a classier shoe to wear to work as well.
Altra Cayd
Not sure if these are discontinued but you can still find them. I have Altra Paradigms for walking and Riveras for everyday wear. Only problem is that they seem to wear more quickly than other brands.
Posted on 7/22/22 at 9:22 am to cubsfan5150
Foot Workout and Stretch
If you are considering transitioning to zero drop shoes, go ahead and start doing these. Your feet are weak from years of poor footwear.
If you are considering transitioning to zero drop shoes, go ahead and start doing these. Your feet are weak from years of poor footwear.
Posted on 7/25/22 at 7:39 pm to cubsfan5150
Heel strike long enough and that stress fracture will be a self correcting issue once you recover 
Posted on 7/25/22 at 9:14 pm to Zappas Stache
quote:
The opposite is true, most are heel strikers
That's what I thought. I'm definitely a toe striker and I think I'm in a small minority.
Posted on 7/25/22 at 9:27 pm to East Coast Band
Girl in my long run group runs on her toes. It’s amazing to watch. Not sure that her heel ever hits the ground.
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