Common Running Form Footstrike Mistakes! | Run Coaching Technique Tip by Sage Canaday
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- Опубликовано: 19 ноя 2022
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Distance Runners need a proper footstrike and this shows proper running technique. Often there is a mistake in overstriding because of a slow cadence or stride rate. This leads to a heelstrike , but often runners try to over correct this form by forcing a toe strike or landing on their toes! Ideally you land more midfoot or with the whole foot....not even a fore foot landing (unless you're a sprinter or going uphill !). Follow along for more running tips by a pro coach! 
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Ah, no wonder my feet hurt after 5 minutes of running
Yeah I was as well wondering today that my shins and ankles got really stif after 1km on pavement. Now I know why, will try next time
And also no wonder why I got a calf injury last year taking the advice common on the internet of “never heel strike” too literally. I would literally run on the balls of my feet and my heel would barely touch the ground at all.
No wonder my feet hurt after running
You’re just out of shape
same 🥲
Remember guys, consistency builds form. Your body will adapt. You need to be patient and stay consistent.
Jesus loves you all
@@NeckBreakzعيسى عليه السلام رسول من الله فقط وهو ليس ابن الله كما تقولون
Stfu about youre 2 equally false religions. God isnt real otherwise he wouldve been more obvious which book he wrote.
consistency = result
I rarely run. I did track one year and my heels were burning up. I started running again just for myself and my pain returned. I’ll definitely try this out
How is it going now? Body needs time to adjust and get used to it
@@wladynosz1565 I took it easier And instead would force myself to take relaxed walks when things got to painful rather than Just push through. it. Pain still there but now it goes away after like a day of staying off it.
@@victorcardenas8198very nice, pain shouldnt be a constant after 3 months of running tho. Make sure most of your running is being done super slowly. For example, my 5k pace is 8min a mile and my ez run is 10:30 a mile
@@victorcardenas8198 update?
Maybe you got a torn ligament or something
Yes correct,, i applied this and my distance run very smooth,, only used front toe a few meter before finish to sprint 🎉🎉
Got it💪🏻
Jesus loves you all
@@jvsthenics Jesus loves you all
@@jvsthenics Jesus loves you all
I've a bad case of shin splints coz of the second method. Thank for the insightful vid
Me too bro
Jesus loves you all
@@justanalt4641 Jesus loves you all
Your knee joints, hip flexors and lower back will thank you for doing this
Yes!
Thanks for explaining simply that landing under your body is actually the key, whether it’s a heel strike or more of a midfoot strike.
There is usually a misconception about heel striking and not many people understand that overstriding is a bigger mechanical issue.
True, if you land under your body, heel strike would just be incidental momentary contact if there at all.
Yeah and people say run on your toes and idiots like me i
Misinterpret it to mean run on your tip toes.
And forcing a type of landing can lead to injuries
I never knew I needed a tutorial on running
Same here 😢
😂😂 most people do but many don't know. And some injured themselves and later come to know.
Truly great video.. Not a lot out there which explained it this well
So when I was little I walked on my tiptoes. Eventually I grew out of it, but I learned to run on my tiptoes and never stopped. My friends make fun of me for it but yet I’m faster than them 🤨
Maybe you built more muscle around your toes
Bc that’s basic sprinting technique…..
On your toes gives your more drive off the ground but also used a lot more energy and muscle to do so
That's one the best way to run forefoot/toes strike... My friends made fun of me at the beginning, now we all run like that. You can search for "pose method" so at least it's explained 😉👌
@@alt4280Yep, almost anyone can catch up to you if you're used to run like that.
Great video, simple and to the point! Thanks Sage.
Don't worry where your foot lands, just make sure it's close or at centre of gravity. I am a heel striker and when I tried to force myself to midfoot strike, even landing at centre of gravity I got badly hurt on my foot, mainly my achilles. Never going back to midfoot or toe strike, in my experience it's better to just focus on landing below centre of gravity and the rest of proper running techniques
My Achilles is also fucked from this lol
Bullshit. With heel strikes you ruining your knees. I all my live was heel striker and after trauma in meniscus zone, i haven't been running about two years because pain was there after 5-10 minutes of running. Then I found forefoot strike running, and i can run again. BTW. Marathon recorder Kelvin Kiptun is mixed Forefoot/midlefoot striker.
if you got hurt, you didn't do it right. Some soreness around the ankles is normal when getting used to it though.
@@konstantink07or everyone’s body is different and there is no universally better technique which is why the debate is so heated. People really think that there is one best way to do anything for everyone when almost nothing is that universal.
@nickbob2003 You're not an anatomical anomaly. Take your shoes off and run around for awhile and tell me you're a natural heel striker😅.
Everyone always told me I was wrong for mid food striking and that I need to toe strike but it just seems so much more energy efficient and natural
if you are sprinting you need to toe strike as the form will be like constantly falling over but that isnt sustainable for long distance
Bet I'm going to try to do this consecutively with my daily runs from now on
FINALY! this is one of the first videos that shows how to properly strike the florr compared to how most people run on any surface. although if you're running on a super soft surface like a trampoline or something similar it may be more okay to heel strike however it might be less comfortable.
This helped me so much!
This summer, I won't have to quit due to knee pain!
Never knew these techniques.... Thanks for sharing ❤
Just made some adjustments in my foot strike position a couple weeks ago. I’ve been running on my heels for the last year😅
Trail shoes on the track, kudos!
Goes for most distance runners
Of I'm not exhausted from increasing my training load, should I theoretically continue to expand the number of minutes/hours I run per week?
What if I can run 16 hours a day without fatigue, Should I run the 16 hours? (I'm mainly talking of runs using the Aerobic system)
If you could somehow run anaerobically for 16 hours a day you'd be super human
@carltraill4414 true, probably would be similar to that captain America scene 😂
If you eat properly...
depends on your goal. my goal was weight loss but i ended up somehow gaining weight despite being in an extreme caloric deficit. apparently if you over train, your cortisol levels get higher which can lead to weight gain and other things. i just had to take a 2 day rest day because i've been gaining weight, even though i literally only eat 1000 calories a day
@@xami926 goal mainly to improve the aerobic pathways.
But it also depends on your pace and the surface inclination.
Many pros have a heel strike first but the land on their heel with a bent leg and switch really quickly from heel to toe. You should not try to modify your running form, just aim for a 170-180 spm and your form will get better over time
I need to correct my strike, since I tend to mostly toe strike. It can give you the feeling of a quick and powerful acceleration, but it really tires out your muscles. I find myself hurting my shins too often with that technique.
😢 Thanks for sharing your experience, Our time is know 🎉
background song 😁
I've always done a mid foot strike.
If you try run and strike you toe down first like some animals, it puts alot of strain of the foot and ankle.
And heel strikes simply send a strong vibration up the leg, no dampening affect.
So mid foot is best
Wow,I went for a run today and implemented this and for the first time I actually went 3km (1.8 miles)without stopping at all, usually before I’d either get super tired or my body would need a rest and then I’d walk but today it felt like I could go again even after finishing the route, I just felt like I shouldn’t push myself too much and if I feel really good tomorrow I’ll go twice on that route. My heels weren’t hurting at all, usually I’d feel pain in my feet when running.
Watching this while running
Crazy calves man 💪
Changing from heel strike to midfoot/forefoot strike was the best thing I did. But it only works properly in shoes without a high drop. Doesn't have to be zero drop but around 5 to 8 mm drop seems ideal for me personally.
High drop shoes (like 12 or even 13 mm) almost force us into a heel strike.
Thank you Brother ❤❤❤
Hoka Zinal, the best trail shoe I have used
As someone whos Only been jogging and running for not that long, and who has had feet issues all their life, im trying to make sure i do those All properly, Especially since i work as a waiter ive had days were I'm literally going to collapse on the floor cause my lehs and and feet can be in so much pain. I like how it makes me feel when I'm out jogging ECT i don't do it alot but trying to do more.
Thanks mate❤
For long running 1st method is useful 😊
Excellent.
after a while i swear i started getting the biggest knots in the center of my foot
Yo thanx looked every video the only one and it was a short
Noticed I was a heel striker, started to force a tow strike, my calves were fried after half a mile, switched to mid foot and I felt greay
Yeah you gotta be going fast enough for toe strike to be right.
Bro is shredded
Unless you’re going super hard at the end of a race, I typically sprint the last 10 meters on my tip toes
10? Should be 200m 😂
Literally your tip toes? You gotta talk with more precision if you are not posting a video.
Your calves must really not like you lol. I would worry about my calves seizing up if i put it under that much duress.
Now if I'm dancing or doing lateral movement exercises, tip toes are the way to go.
I think you forgot a zero
@@ohnoyoucantrustme5364 I think he meant 100 meters
Thankyou 😎😍
RUclips suggested me football, badminton,table tennis, tennis now it's time for running OK OKAY...
Fun fact it works because when I run differently I would have shin pain problems then when I ran a 8 mile run under 2 hours I didn’t get any shin pain when I did mid foot stomping instead of my toes
What do you suggest for people who developed runner's knee?Any particular exercise to heal it faster?Any tips for it not to happen?Bought new shoes,losing weight now,fasting,and i think i will be ready to get at it within a week.
Yes.. thanks 👍🙏🙏🙏
Wow it is a running a very fast 🎉
heal strikes for downhill, forefoot for uphill, mid foot for everything else.
I am fast runner irl and never experienced pain while running but I haven’t been outside for like 3 months I’ll only go outside when I need to otherwise I’m not gonna run anymore
❤ the shoes
Those are some beautiful runner legs
I do mid foot landing ❤
Been heel striking for literally years, trying to break the habit cus of the injuries I’m getting lol
Bien ahi!!!
I heelstrike and am careful to not overstride, it's what works best for me.
I was doing the first one, tried to do the good one but, actually did the second one which is also wrong and cost me two calves
I focus hard on maintaining a good midfoot strike, have been ever since I started jogging, usually I try to focus on feeling the impact around "just behind the balls of my feet" or "start of my arch" (impact cues of sorts)
However, I've been finding that I've been developing something like metatarsalgia, or at least severe soreness/tenderness around said areas and into the balls of my feet
I've tried met pads, stretching and working out barefoot on soft grass (that was most successful), but because I'm on my feet for more than 10 hours a day it doesn't seem to subside
I've started purchasing maximalist Atra shoes to try to lighten the load which kinda works) but I was curious if anyone has other fixes
Did you ever manage to fix this?
@@Dan-kl2rw Unfortunately not really, the best I can do is mitigate it to the point that I can work past it for the next day or more
Right now the only things that I hear and have "worked" have simply been resting enough and doing soft tissue work religiously
I haven't gone as far as using ice baths for my feet, but I workout based on said pain, I scrape the area and use a trigger ball and/or my fingers to work the area trying to promote blood flow (things like spreading the toes and toe circles paired with general massage and scraping)
I also bias towards more stationary resistance training as opposed to cardio like jogging or running in order to not strain my stuff for work, I can walk upwards of 12 hours a day for 7 days at my job, so most of my workouts are traditional resistance training as opposed to jogging/sprinting to let my feet rest a bit while getting bloodflow
So:
- Get good sleep
- Massage and scrape
- Wear wider footwear and try to spread/splay your toes as much as you can when walking and at home
- Adjust training to promote blood flow while reducing mileage (more stationary stuff, less dynamic work etc.)
@@cej3940 I'm glad you found some way to deal with it even partially. Wish you the best.
How do you train for a midfoot strike, though? I’ve not seen a video yet about how.
those shoes look so comfy
Never thought I would hear someone wearing Hoka shoes explain why not to heel strike lol
Heel striking is no joke. The pain just builds up over time until it’s just pulsing pain all up and down your shins and knees and makes it super difficult to walk (at least for me). I recently started track and after a bunch of sprints I thought I sprained something, so I talked to my coach and turns out I was literally just heel striking 😂and once I fixed it the pain almost completely disappeared🎉
thanks bro for 👏
And get shoes that promote midfoot strike. Ecco Biom is one.
So foot parallel to the ground and landing on tips
been running forefront strikes for years and no issues. mid strike and heel, i can't say the same
It sounds so easy, but I cant seems to land well. Are there any drills you would recommend me to improve my stride? I land always with my foot in front of my hips.
Tq sir
I show 100% respect for skinwalkers
See, the thing with being as tall as I am is I naturally lean forward when I run, so a toe strike has always felt way more natural to me and I’ve never had any pain.
how do you lean forward when running? Are you talking about sprinting? I'm also tall so I don't get what you're saying.
@@dennismortberg2591 no, I do it when I’m sprinting too, but it’s much more aggressive there. I’m talking about just at a brisk jog, I lean into my steps more and even when jogging I pick up my knees more than other people which combined with the slight lean causes me to strike closer to under my shoulder. That means a toe strike is just more natural for me both when sprinting or jogging. The only other people I’ve had tell me smn similar are rly tall so I’m assuming it’s because of my height (I’m 6’8”).
I’ve noticed so pro runners heel strike
If I’m flat footed does that man I’ve been running good my whole life
I love your shoes..😊
Can anyone explain me the advantages of the tip scientifically ?
Any advice for me, my knees always kill when I am runing and I think it is the way I am landing
I was when I got at that first frame heel strile 😦
would landing on the toe be more appropriate for something shorter like a sprint?
Usually i use heel strike as my brake pedal, works 99% of the time
Idk if it's related but after running as the "force a toe strike" for maybe 2 days I discovered that a piece of skin in my big toe started peeling. Ouch.
Don’t
Bro change your way before a bunion forms in your bottom toe. I had it's surgery few weeks back. It's just so painful. And possibly wear a comfortable shoe. Iff possible a shoe size 1 step larger
Steve Hoca runs f’n marathons gd it!
Plz give me tips for complit the 5km running in 24 minutes reply plz 😓😓
What if i have a duck feet i wonder how can i fix it my ankles hurts
Pressing on toes works best for me tbh.
❤
Bro taught me how to run 💀💀💀
Hey man
I’ve been trying to increase my miles for around 6 months now but I’m only able to run around 30 miles a week. I’ve tried increasing it very slowly but I just can’t get past 30ish, most of my miles are at very slow easy paced aswell. Do you know why this could be?
What is the limiting factor/reason why you can't get over 30-miles per week?
It’s mostly just my legs start to feel so fatigued and even running another 1 kilometre will just lead to an injury and long recovery, also thank you very much for your interest in helping. It means a lot
When I came back to running at the grand old age of 53,i had that for a while, a good while. I thought it was old age, cause I also continuously had niggles also.
I can say 100% it was form for me. I was pushing off my foot too much and not pulling. Once I corrected that the difference in recovering is substantial
Run through it. Force yourself to do 35 miles a week for two weeks straight. And then up it to 38. There will be pain but there will also be growth. And you can run through a lot of niggles or pains cause when your body warms up after the first 10-15mins of running you don’t feel them anymore.
@@olliepeacock5073 try fueling during your runs try electrolytes and carbs
Exactly
Guess which one does more damage to your knees in a marathon
What if your a sprinter and not a distance, do I land on the Middle still?
I honesty find it hard to heel strike now
I kmoe im meant to have it under my body but unsure how to actually do jt
what if ive been running for 70 miles straight and i have a broken leg
👌
I Havnt ran in years and I need to jock up into shape for navy basic but holy shit, I run for 10 seconds and my shins are already hurting idek if that’s normal! 😂
Ha I'm in the same boat for the same reason best of luck to you
Good way to help with them is freezing a bottle of water and running it over you shins. If you wear compression sleeve around them aswell also helps
Bhai starting jaise bhi ho last me ye hona hi h jab aap running prectice continue kroge
❤❤❤
The toe run looked like a gazelle 😂
Is it normal to get soreness or on the quads when doing the proper running form?
Damn it was hard as hell to land on midfoot😅
That midfoot strike feels so awkward when you have flat feet and wear a size 14
This can be fixed with Dorsal Flexion
So if you dont heek strike you shouldnt need the extra padded running shoe, right?