Running technique - peace of mind

[Clav]

I'm into my second week of Couch to 5k and tonight will be my 6th run. I started this program as an unfit, overweight man and so far I've progressed into a slightly less unfit, slightly less overweight man. I did some research before starting this, looking at things like footwear, routes and running technique, however I have got some conflicting advice that I need to clear up.

The main one is running technique. From reading around some forums (including this one) forefoot running seemed to be the way forward. Which is fortunate as it's the way I naturally run, heel-striking just seems weird and unnatural to me. Now imagine my surprise when listening to the week 2 podcasts where I'm told that I need to heel-strike to reduce the chance of injury. I did try it for about 20 paces and then went back to my normal forefoot technique. Am I doing the right thing? Is the heel-strike advice just a load of BS?

 

[mrthingyx]

First off, running is a gash exercise, but well done for setting off on a lifestyle change!

Nothing wrong with either, provided your technique is efficient.

A lot of heel-strikers have bad foot mobility which results in injuries (no diffierent from weightlifting with bad technique). This is potentially an artifact from running in padded shoes, whereas - from an evolutionary standpoint - we're not wired to run in padded shoes...

In an efficient runner with good technique, I would say the only difference is personal preference. I sprint on forefoot, but 'run' with a heel-strike.

If you are going to get serious about running, having your gait analysed and footwear matched to it, along with supplementary strengthening/mobility/etc. for your hips, knees and ankles, is very important, as otherwise you will significantly increase your risk of injury.

 

[Somnambulist]

The thing with running on your mid/forefoot is it's generally harder in traditional running trainers (due to the blocky heels), and if you switch to minimalist ones, your risk of injury comes from the fact you're using muscles that were previously underutilised. A lot of people get wrecked calves when they go minimal because they don't take it easy at the start. If you take it easy and break yourself in I don't see the issue - after all, the flex/spring in your foot is in the forefoot (you don't jump on the spot and land on your heels, and running is pretty much controlled jumping) and most people made to run on grass/sand barefoot naturally run on their fore/midfoot.

But yeah, I've gotten indifferent to running - I do it to get to the gym and back sometimes (only 15mins each way) but I never do any runs as 'cardio' - would rather do circuits or sprints or something.

 

[Jonny69]

Forefoot running is fine... as long as you're a natural forefoot runner. For everyone else it's uncomfortable to change to when you can run perfectly well and still heel-strike to some degree. Many faster runners tend to be forefoot runners, but there are plenty of fast heel-strikers out there as well.

My best advice would be don't run too fast at first, keep light on your feet and don't run downhill too aggressively until your knees and ankles have toughened up to regular running

 

[Clav]

Thanks for all the advice, I'm just going to stick with what's natural to me.

If you are going to get serious about running, having your gait analysed and footwear matched to it, along with supplementary strengthening/mobility/etc. for your hips, knees and ankles, is very important, as otherwise you will significantly increase your risk of injury.

When you say supplementary do you mean like vitamins and stuff?

 

[mrthingyx]

Nope - stretching and mobility work (look for the mobility thread), as well as supplementary exercises to strengthen the areas being worked and address any latent musculoskeletal imbalances you probably have as a result of asedentary lifestyle (bad posture, favouring your left or right leg due to left or right footedness etc.).

A strong and stable core is a lot more important than most runners realise, too, so do not omit planks, hip pops and the likerom your routine. Your body will thank you for all the prep work when you don't start suffering avoidable injuries a the miles rack up.

 

[rach_jenn]

Run how it feels naturally. I've looked into issues as I have many with my legs (I don't think they were made for running) and I've found not-running on your heel is better as there's less impact, as hitting the ground on the full foot increases the surface area of impact...

Stretching after a run is the best thing you can do, to get better. Stretching before is also good, but careful not to over-do it, as your muscles will be 'cold'. I do 10 mins pre jog, and 20 afterwards. Good luck!