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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 7/20/22 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 6:42 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 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 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 7/22/22 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 
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