What running style should I use?

Heel strike is a breaking force of the gait cycle so it will slow you down as the propulsive force from toe off has to generate a greater force to overcome the breaking force.

But the gait cycle has always been heel-toe for anything slower than a sprint so to change it is not easily done. Sprinters will maintain on toes while longer distance runners will maintain heel strike.

Biomechanically, the ideal foot strike would be more midfoot strike and moving onto forefoot in the latter stages of the race when the pace is increased. To alter gait pattern is not easy and takes a long time o be comfortable.

If not essential to change foot strike pattern, maintain the one you have. I know some organisations try to develop forefoot/midfoot strike although it may not be ideal for certain running distances. Many of the Kenyan elite athletes are more efficient in foot strike patterns than their competitors with more forefoot strike (think pp have an article on it). The researchers suggest these differences due to running without footwear.

Interms of stride length, for initial power, you want more ground contact time so smaller steps closer together then move into what your normal stride pattern is. When I have looked at stride pattern and foot strike, rarely do you see two people of similar standards and anthropometric measurements with similar movement patterns.

A lot comes down to what you feel natural with. You may want to get advice from a track coach. Other aspects will also influence these patterns such as flexibility and may change throughout the season.

I agree with AlexWolf, a midsole strike is ideal but hard to achieve. Heel strike creates negative resitance and stresses the shins,knees and quads. Forestrike murders the calves!

I find concentrating on cadence and strike position easier to feel and measure.

A cadence of 22 to 23 stride cycles per 15 seconds is a widely recommended cadence for middle distance. i.e count 23 left foot strikes in 15 seconds or 93 to 95 per minute. Speed comes from length of stride not increased cadence.

Feet should strike ground below you not in front to avoid negative resistance. To lengthen stride concentrate on extending stride to the rear not kicking the the feet further forward. Focus on leading the forward leg motion with the knees.

This works for me and may not suit all. During technique training and warmups I checklist cadence, strike position, knees over and over till it feels right.

Caution - Any change to gait should be done with care, subtle changes can overstress untrained musles if immediatly used in long distance training runs.

Hi guys,

Thanks for the replies. I will try and change my stride (long strides, midfoot strike) and see what happens. Now I know what to look for should be of big help.

Thanks

I recently wrote this article for our club, it may prove useful.

I often observe others running and regularly see improper posture even in our accomplished athletes. By adopting a better running form/style it would not only improve your running but could also help to prevent strains and stresses caused by improper balance. Proper form will also help to keep those all-important airways open by ensuring your lungs have as much space to expand as possible.

Keep your back straight and your chest high. Bend your elbows at a right angle, but do not lock them in this position. Hold your hands loosely, so your thumb and forefinger touch. Don't clench your fists or point your fingers stiffly. Rotate your wrists so your thumbs are on top and keep your wrists relaxed. Hands should not cross the midline of your chest. Imagine your arms are pendulums. On the downswing, your hands should drive to just past your hips. Tuck in your buttocks so your hips are under and forward. There are three types of foot strike: heel-ball, ball-heel and mid-foot, (the whole foot comes in down in one unit). Stick with the foot strike that is the most comfortable for you. Your foot should strike the ground under your center of gravity and while your leg is moving backward to minimize braking. (I call this body flight - where you lead with your center and not your chest or your legs) Foot strike ends as you push off the ball and toe of your foot. When you kick your leg behind you, try to lift your heel to almost knee level. Point your toes straight forward so your feet land in a straight line.

Running Uphill
Quicken your arm drive ensuring that the arm movement is straight forward and backwards – not across the body and use them to give you the momentum to get up the hill. Keep your body at a slightly forward lean (be careful not to bend too much at the waist as this will restrict the space for your lungs making it harder to breathe). Shorten your stride. Lift your knees higher so that your feet come off the ground a little more. The steeper the hill, the more you should shorten your stride and lift your knees. Keep your head up and eyes focused on an object 20 to 30 meters ahead.

Running Downhill
Most people tend to lean backwards when running downhill which causes extra stress on your legs especially your knees. It takes practice to run downhill effectively and to overcome the fear of falling on your face. The action to use when running downhill is the same as for running on the flat (see above), only you will need to actively concentrate on ensuring the body is straight and that you are leading with your hips – see body flight. All to often I see athletes get to the top of a downhill and change their posture by leaning backwards. Let gravity help you and by lengthening your stride you can remain in control. Remember that most people tend to run legs first downhill, which effectively puts the brakes on – valuably time and places can be gained if you run freely downhill.

Regards