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How to fix stomping while running...
Posted on 6/14/23 at 3:18 pm
Posted on 6/14/23 at 3:18 pm
My 12 year old daughter has a summer fitness program for soccer that I have been doing with her the last couple of weeks. She is a really good distance runner but I have noticed when she runs her feet make a lot of noise hitting the pavement. There's nothing obvious I can see in her gait or form that's causing it.
What are some exercises or things I can do to get her to be lighter on her feet when running? Can't help but think she could be a lot quicker and less injury prone as she gets older with better form.
What are some exercises or things I can do to get her to be lighter on her feet when running? Can't help but think she could be a lot quicker and less injury prone as she gets older with better form.
6
Posted on 6/14/23 at 3:51 pm to RandySavage
Get her to run on the balls of her feet and not heel first. Helps with the stomping and increases agility.
Posted on 6/14/23 at 5:05 pm to RandySavage
Run barefoot or get some barefoot shoes. You can't run barefoot with poor form. It fixes itself.
ETA: Do not run on soft surfaces! Your feet need the feedback in order to fix it. Do some sprints in minimal footwear on the road or sidewalk.
ETA: Do not run on soft surfaces! Your feet need the feedback in order to fix it. Do some sprints in minimal footwear on the road or sidewalk.
This post was edited on 6/15/23 at 10:53 am
Posted on 6/14/23 at 5:44 pm to RandySavage
Next time that you watch her look for whether she lands flat foot or if she lands with a heel strike and then the noise happens.
If she lands flat foot, then I would say it is running form and you can teach her how to heel strike properly. With that being said, she may be running flat foot because of poor dorsiflexion in her ankle. Work on calf stretching and improving ankle ROM.
If she is heel striking and the sound happens when the foot slaps on the ground, then you have something akin to foot drop and tibialis anterior weakness. Stretching of the calves and strengthening of the tibialis anterior will help with that. If that doesn't help, then seek out a PT or Ortho, there may be a neurological issue.
If she lands flat foot, then I would say it is running form and you can teach her how to heel strike properly. With that being said, she may be running flat foot because of poor dorsiflexion in her ankle. Work on calf stretching and improving ankle ROM.
If she is heel striking and the sound happens when the foot slaps on the ground, then you have something akin to foot drop and tibialis anterior weakness. Stretching of the calves and strengthening of the tibialis anterior will help with that. If that doesn't help, then seek out a PT or Ortho, there may be a neurological issue.
Posted on 6/14/23 at 7:36 pm to Aubie Spr96
quote:
Run barefoot or get some barefoot shoes. You can't run barefoot with poor form. It fixes itself.
This. I switched to zero drop/minimalist shoes almost a year ago and I am never going back to regular shoes.
This website has some good reviews/info and where to buy, if interested.
Posted on 6/14/23 at 8:14 pm to TheMollusk
Interesting website. I have mountain feet and Xeros are a good brand for mountain feet.
Posted on 6/14/23 at 9:01 pm to RandySavage
When I ran track in high school I went to a speed training camp run by a former Olympic Gold medalist. One of the things he had us do to eliminate heel striking was to place a marble in our socks at the back of our heels. Let me tell you, it will completely eliminate heel striking after the 1st one you do.
Posted on 6/15/23 at 6:52 pm to CodeName1
That sounds awful yet brilliant
Posted on 6/19/23 at 11:50 am to RandySavage
I’ve got a 14 yo middle distance runner and a 9 yo who’s running AAU track this summer… improving running form and running on the balls of their feet is a constant theme for us.
Tbh, the best way to do it is sprinting… spike up and make them run as fast as she can… the body will naturally improve form and force them on the balls of their feet.
Wickets are another good drill… place 8 banana hurdles 4ish feet apart… give her a 10m running start and make them hold the form through for 20m or so. Knees up, tall in the front… it will force better running form.
Also, pushing/pulling a sled is another good way to get them off their heels… forces the head down and drive.
Id also video her running… and show her her form… is she heel striking?… it will help it click.
Tbh, the best way to do it is sprinting… spike up and make them run as fast as she can… the body will naturally improve form and force them on the balls of their feet.
Wickets are another good drill… place 8 banana hurdles 4ish feet apart… give her a 10m running start and make them hold the form through for 20m or so. Knees up, tall in the front… it will force better running form.
Also, pushing/pulling a sled is another good way to get them off their heels… forces the head down and drive.
Id also video her running… and show her her form… is she heel striking?… it will help it click.
This post was edited on 6/19/23 at 11:59 am
Posted on 6/19/23 at 11:54 am to RandySavage
I learned to stop heel striking by marching in place on the balls of my feet. Concentrate on not stomping with light steps. Then graduate to a hop from foot to foot. Again on the balls of the feet with light impacts. Then lean the body forward with tall posture until you have to move your feet to stop from tipping over. Keeping those light impact march/hops going, but instead of doing it in place, catching yourself from falling over. Taught me to adjust pace by leaning into the run more than legging it out, and then ultimately changing up the foot strike.
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