@@camilled1501 I should probably make more videos on this because I have done it. Take a look at this systematic review on footstrike and injury risk (www.ncbi.nlm.nih.gov/pmc/articles/PMC8436320/) along with looking at the biomechanics report of the IAAF World championships for the marathon.
@@camilled1501 I have done my research! This is probably why I should probably make more videos on this. Take a look at this systematic review (which is high level research on this): www.ncbi.nlm.nih.gov/pmc/articles/PMC8436320/ . Also, take a look at the biomechanics reports of the top professional marathon runners on the IAAF website. It is quite fascinating stuff
@@JPGloria LMAO. wow. havent seen many people on the internet practice what they preach. not sure if thats the right analogy, but i appreciate that you got your sources. did it without being an asshole too. you just made a new sub outta me! happy running my friend
To clarify, heel striking is that bad if you are heel striking. However, just because your heel touches the ground first doesn’t mean you’re heel striking.
Fair enough! When you are sprinting, landing on the forefoot will help you hold that high cadence. The point is not to demonize heel striking, especially at slower paces. There are bigger fish to fry
@@JPGloria yep sprinting 101 heal striking at a high speed puts a lot of force on your heal and your knees it also acts as a break so it slows you down always land on the balls of your feet for faster recovery better speed maintenance and less force on your legs reduces force on your legs👍 hope you all learn something from this if you are a sprinter or want to be
I also do cross country and I will admit I do occasionally heal strike on slower longer paces it doesn’t cause me much problem at a slow pace as long as I don’t over stride
@@JPGloriabut I think landing solely on the the forefoot isn't great either and slows you down as much. What I think is the best is dorsiflex in the air and then landing on somewhat midfoot area gives you a greater impact while saving your legs...
can't agree more with the statement 👏 had shin splints when I was an unexperienced runner from overstriding and running using "correct" forefoot techinique. Underrecovering and the lack of strength training also contributed to the following injury of collateral ligaments in both knees. Keep up the good work, man ✊
Requires more energy and time to go through a movement. Heel striking your lean is slightly back v. a forefoot strike slightly forward where momentum at least isn’t working against you. Personally, when I changed my form to heel to front it changed everything for me.
Hey everyone! I just wanted to share some good news with you all. Let's just put it this way, the Ten Commandments are called the Moral Law. Ask yourself this. How many lies have you told? Have you ever stolen anything? Have you ever used God's name in vein? Have you ever hated someone or ever looked with lust? This is for you to judge yourself, but chances are that you are a lying, thieving, blasphemous, fornicating, adulterer at heart and you HAVE to face God on judgement day. Now ask yourself this. If God judges you on judgement day by these Commandments, will you be innocent or guilty? Of course you'll be guilty because we've all done these things. The truth is that none of us are good people and we NEED God's grace to make it to heaven. We judt simply cannot do it on our own. These Commandments arecalled the Moral Law. You and I broke the law, Jesus payed the fine. So now what we must do to be saved is to repent of our sins and trust alone in Jesus Christ!! To repent doesn't mean to just say I'm sorry, but to turn to Jesus and let Him truly be our Lord continually. If He is our Lord, He will lead us away from sin and into righteousness. He said that many will say to Him, Lord, Lord I have done all of these things for you. And He will say I never knew you. Depart from Me, ye who work iniquity! And those will be cast into outer darkness and raging hellfire and loneliness for all of eternity!!! Because we broke His law, He is very, very just to send us to hell. If someone had murdered 4 people and said to the judge, I've done nice things too and have tried to treat people nice but it was just one time, the judge would then say, okay but you're going to jail. And the judge is very just to do that. One last thing, if you were 10,000 feet in the air and you had to jump, you wouldn't jump out and flap your arms and try to save yourself. That's ridiculous! You would put on the parachute. It is the same with Jesus. You must trust Him as you trust the parachute. We are not good and we cannot save ourselves with our own goodness. We must trust alone in Him to save us. In just a moment of time you can pass from death to life. Jesus said, "Verily, verily I say unto you, you must be born again." That is how we enter heaven. Through the blood and grace of Jesus Christ!!!!✝️If you ask someone how to enter Heaven, they will most likely say, "Be a good person." Well the Bible says that “none is good, no not one.” We like to compare ourselves to guys like Hitler and say, "Hey, I'm a pretty good guy compared to him." But when we compare ourselves to God's standard, we realize that the Bible speaks truth when it says that we all sinned and fallen short of the Glory of God!!! When we see this (our sin in its true light)we see how much trouble we are in and we say, "Well then there's nothing I can do. I'm going to hell for sure then." It's true that there is nothing that WE can do, but there is something that has already been done for you! God sent His One and Only Son to die on a cross as a sacrifice for our sins! So to recieve that eternal sweet sweet forgiveness, all we must do is repent of our sins (meaning to continually turn from them and confess them) and trust alone in Christ as you trust a parachute. If I was to push you out of an airplane, you'd want the parachute for sure! Don't try to flap your arms and save yourself, trust in the parachute! His finished work on the Cross IS ENOUGH!! He is the only way to Heaven, He said it Himself!! These other religions teach that we must he good and do good things and then maybe if we've been good enough, we will enter Heaven. But if that is true then we are all doomed to eternal hell because none of us are good. That's why this makes sense. Look at the Ten Commandments, they are written on your heart right now!! I promise that you have violated them. And you might still be doing that today. Therefore God is just to poor out His wrath on us because we deserve it!!! But Christ died for us so that we can spend eternity in Heaven with Him! Turn to Him today, and He and only He will save your soul "Verily, verily I say unto you, you must be born again ( to go to Heaven)."✝️The true joy of Christ dwells in me!!! Does it in you? I know where I'm going when I die! Do you? I have an ETERNAL victory! Do you? I have more joy than ever because of what Christ has done. I have been down both roads. The road of the wicked and the road of Christ. Christ is way better and my cup runneth over with true joy and salvation. If you do not know the One true God and are not sure of your salvation, I promise He will never fail you. Turn to Him in repentance and faith. Repent means to confess and forsake your sins, never turning back to them. I tried changing on my own but I couldn't. It took the power of Christ on the inside of me to do it for me. He will give you a new and clean heart with new and clean desires and you shall be born again. A new creation in Christ Jesus!!! Hallelujah!!!! Jesus said in order to enter the Kingdom of God, you must be born again!! Thank you Lord Jesus!✝️
It's also the only real practical way to run when you're fatigued. Even Kipchoge heelstrikes to a minor degree in the 2nd half of marathons, as do most other elite marathon runners
I have massive wear on the back outside of the heel of each shoe. I’m trying to see if I should be spending time fixing this or work on the 1000s of thing else wrong with my running 😂
Recently changed from heel strike to mid/forefoot strike, legit i couldnt even run 2k without my calves burning and stopping, after change i went to 10k and 20k (probably dumb idea to have such big jumps, but i wanted to test my abilities, couldve ran more, but it was already so late at night)
You’re talking about jogging distance, vs sprinting. The mechanics are different. Heel striking as a sprinter means you’re not in the air and achieving negative foot speed on the strike. You’re sunken into the ground and you will collapse upcoming strike.
I appreciate you for sharing your opinion. That is a common misconception. I've studied anatomy, and biomechanics extensively and have analyzed some of the best runners in the world across multiple disciplines. Now, the real point of the video is that the strike pattern itself is not the big thing to focus on, especially in terms of injury. There are bigger things that matter
@@JPGloria When forefoot running, large calf and soleus muscles work. When heel strike the load is taken by the small anterior tibial muscle, this is the cause of the shin splints. Running is a motor skill that needs to be learned. And in terms of anatomy we have to run forefoot.
@Chucky Jones Have to run forefoot? Be careful with that statement. Can you explain why multiple biomechanics reports for worlds and the Olympics stare otherwise for races like the marathon? As for the reason for shin splints or plenty of injuries, if you do some more reading and research, you will understand other variables that matter more than footstrike pattern.
@@JPGloria I've just started running with a friend doing 5-10kms. What are these other variables that matter more? Do you possibly have a video I can watch or article?
I used to run from my heels but now I reformatted myself to run from tippy toes and it hurts! I am not used to it. Do you think I am doing a right thing?
Shows much on my heel dragged running shoes 😢 the mid and forefoot outsole doesn't even show any sign of usage that much. Always on the heel area. I need help 😢
I’m the only one in family walking heels first making loud thump from just walking and I’m 120lbs the lightest in my family. Is that alarming? Am I putting too much weight or pressure on my heels?
I like heel strike when fast walk or jogg but I dont know why most chusion part nearly every shoes are on heel.. if heel strike are bad... like ultraboost, invincible 3. etc...
I think a lot of people over-stress about where they strike the ground. More research actually suggests that where you strike on your foot has no impact on the rate of injury. It only changes where injury is going to occur on your leg or foot. Everyone has different anatomy and there is naturally going to be some variation in how people run. Obviously it’s probably not ideal for anyone to be aggressively striking the ground on their toes or heels, but some delineation from what we know as the standard is completely normal.
It is more likely to be from over use via calf flexion… i would suggest running more on ur mid foot than your toes and focus on having a nice heel to toe roll and not just bouncing toe to toe
@@PtSPodcastWLoganBianco I think I was too concious about heel striking and tried to change my form without doing the strength training that has caused the Achilles tenderness. I've been doing calf raises since a week or so and it has largely helped with the Achilles pain and I changed my shoe too. Thanks
it’s worth noting that heel striking alone won’t shatter your bones, it takes a serious level of negligence to hurt yourself running, it’s not a good habit but if your just jogging occasionally or don’t tend to sprint or jog much at all it’s not something you have to worry about
@@SuperFuzzyDunlop yea but because you can doesn’t mean you should. Joints aren’t suitable to continuous blows when running, muscles are. Technology (shoes) allow us to run heel first, but the wear on years of running still shows on your joints.
@@Deveonn Based on? Studies have shown around 95% of recreational runners heelstrike, studies also show that the knees of recreational runners are on average in better condition than the general population - it can't be causing that much damage It's landing with your foot in front of the body and relatively straight 'stiff' knees that is problematic, and cause the jarring/braking forces. Heelstriking with the foot directly beneath you isn't an issue, and is often a practical response to the build up of fatigue over longer distances. Forcing yourself to run forefoot or midfoot when your calves and ankles are fatigued is far more likely to cause injury than using the 'rocking' motion alongside otherwise healthy running form. Yes even elite marathon runners routinely do it
Heel strike in itself is not that bad, but it's usually a symptom a large stride length as seen in this video. Your stride length is to large. Lowering that will bring your landing position closer to your hip and make you foot land flat on the ground instead. I'd work on shortening the strides and perhaps compensate with a slightly higher cadence.
I feel the answer to this unanswerable question, lies in understanding how the body best works when its running Long story short, heel striking is ok... Just excessive heel striking is not ok. Same goes for forefoot striking... But, yeah, thats the boring answer.. To dive deep: People forget, that its not just the foot.. its not just the legs, its not just the hips.. its everything. I think this advice in the vid is best prescribed to those who dont care about running speed, and improving in their economy of movement, and just enjoy the activity of running, or more accurately, jogging But for those who want to run fast: The most economic way to run, ie the superior way for speed, would always involve some degree of forward lean, most visible as an upper body tilt. I truely believe, the discipline involved to achieve it is real.. all too real to be some kind of genetic disposition. Ie we have the ability to be mobile enough, to change this, even if ever so subtly. For e.g im, like the author, an asian with a similar build ..when i was less experienced, as a heavier unfit runner, id always wonder what is keeping me in a very upright position (much like the guy in the video) and how come only the elite can be in a forward lean, at least appear so... After over a decade playing around in this, and many many miles in, and a lot of weight lost, i had gained the mobility for the forward lean... I concluded that, my pelvic region ie hips was tough and tight throughout. Note that a lot of this is genetic, but at least some of it is adaption Having said the above, for those who want to be fast due to economy of motion, have a forward lean.. when you get it, you will understand why heel striking is wrong, and awkwardly abrasive to the knee
I love this "Elite runners" heel strike argument. First of all, are you an elite runner? I didn't think so. Secondly, do you ever pay attention to where they strike? It's always behind the knee meaning the force vector coming from the ground is ALWAYS pointed away from the runner so there is a vertical component and a forward component of this vector. The vertical component keeps your body up and the horizontal component pushes them forward. No braking. For the average Joe heel striking, they strike in front of the knee because they are over striding. Their leg is pretty straight with an angle that points up and back to the running. This results in a horizontal force component that puts to the rear, NOT, to the front thus it is braking average Joe. Do not conflate the two as just "heel striking". Last but not least, elite running are probably running at 2-4 times averge Joe's speed. This means their upper bodies transitions smoothly and fast over the support leg so they waste less energy. Two heel strikers can strike very differently, one okay and one bad. Get your info right people.
Heel striking is bad. I had shin splints because I would heal strike. Learning proper running form will make it less likely to get stress fracture types of injuries.
Try heel striking barefoot then tell me it's not that bad. Remember, we weren't born wearing running shoes. I have cheap running shoes with an elevated heel and my knees really don't like those shoes. That and my slow cadence and tendency to over stride.
At slower speeds, heel emphasised transitions it can be comfortable and passable in marathon shoes. For general population who aren't doing lengthy marathons, you should just stick to more forefoot. Marathoners use thick thick shoes to get away with it for comfort. Heel striking is not the same as what they do.
Hey everyone! I just wanted to share some good news with you all. Let's just put it this way, the Ten Commandments are called the Moral Law. Ask yourself this. How many lies have you told? Have you ever stolen anything? Have you ever used God's name in vein? Have you ever hated someone or ever looked with lust? This is for you to judge yourself, but chances are that you are a lying, thieving, blasphemous, fornicating, adulterer at heart and you HAVE to face God on judgement day. Now ask yourself this. If God judges you on judgement day by these Commandments, will you be innocent or guilty? Of course you'll be guilty because we've all done these things. The truth is that none of us are good people and we NEED God's grace to make it to heaven. We judt simply cannot do it on our own. These Commandments arecalled the Moral Law. You and I broke the law, Jesus payed the fine. So now what we must do to be saved is to repent of our sins and trust alone in Jesus Christ!! To repent doesn't mean to just say I'm sorry, but to turn to Jesus and let Him truly be our Lord continually. If He is our Lord, He will lead us away from sin and into righteousness. He said that many will say to Him, Lord, Lord I have done all of these things for you. And He will say I never knew you. Depart from Me, ye who work iniquity! And those will be cast into outer darkness and raging hellfire and loneliness for all of eternity!!! Because we broke His law, He is very, very just to send us to hell. If someone had murdered 4 people and said to the judge, I've done nice things too and have tried to treat people nice but it was just one time, the judge would then say, okay but you're going to jail. And the judge is very just to do that. One last thing, if you were 10,000 feet in the air and you had to jump, you wouldn't jump out and flap your arms and try to save yourself. That's ridiculous! You would put on the parachute. It is the same with Jesus. You must trust Him as you trust the parachute. We are not good and we cannot save ourselves with our own goodness. We must trust alone in Him to save us. In just a moment of time you can pass from death to life. Jesus said, "Verily, verily I say unto you, you must be born again." That is how we enter heaven. Through the blood and grace of Jesus Christ!!!!✝️If you ask someone how to enter Heaven, they will most likely say, "Be a good person." Well the Bible says that “none is good, no not one.” We like to compare ourselves to guys like Hitler and say, "Hey, I'm a pretty good guy compared to him." But when we compare ourselves to God's standard, we realize that the Bible speaks truth when it says that we all sinned and fallen short of the Glory of God!!! When we see this (our sin in its true light)we see how much trouble we are in and we say, "Well then there's nothing I can do. I'm going to hell for sure then." It's true that there is nothing that WE can do, but there is something that has already been done for you! God sent His One and Only Son to die on a cross as a sacrifice for our sins! So to recieve that eternal sweet sweet forgiveness, all we must do is repent of our sins (meaning to continually turn from them and confess them) and trust alone in Christ as you trust a parachute. If I was to push you out of an airplane, you'd want the parachute for sure! Don't try to flap your arms and save yourself, trust in the parachute! His finished work on the Cross IS ENOUGH!! He is the only way to Heaven, He said it Himself!! These other religions teach that we must he good and do good things and then maybe if we've been good enough, we will enter Heaven. But if that is true then we are all doomed to eternal hell because none of us are good. That's why this makes sense. Look at the Ten Commandments, they are written on your heart right now!! I promise that you have violated them. And you might still be doing that today. Therefore God is just to poor out His wrath on us because we deserve it!!! But Christ died for us so that we can spend eternity in Heaven with Him! Turn to Him today, and He and only He will save your soul "Verily, verily I say unto you, you must be born again ( to go to Heaven)."✝️The true joy of Christ dwells in me!!! Does it in you? I know where I'm going when I die! Do you? I have an ETERNAL victory! Do you? I have more joy than ever because of what Christ has done. I have been down both roads. The road of the wicked and the road of Christ. Christ is way better and my cup runneth over with true joy and salvation. If you do not know the One true God and are not sure of your salvation, I promise He will never fail you. Turn to Him in repentance and faith. Repent means to confess and forsake your sins, never turning back to them. I tried changing on my own but I couldn't. It took the power of Christ on the inside of me to do it for me. He will give you a new and clean heart with new and clean desires and you shall be born again. A new creation in Christ Jesus!!! Hallelujah!!!! Jesus said in order to enter the Kingdom of God, you must be born again!! Thank you Lord Jesus!✝️
You land mid foot then forefoot and heel last compressing your arch like a spring and launching forward using hip flexors to pull up…. Go run barefoot. Practice that movement because naturally that’s how you’re designed to run.
Poor biomechanics might not see any negative consequences immediately, but it promotes a bad habit that will eventually lead to injury up your entire kinetic chain. It is also less efficient and makes you slower
Heal striking is the absolute worst way to run … you clearly don’t strike too far away from your body in the video … most heal strikers extend right out hit the ground heal first causing damage
Heel striking creates increased ground reaction forces and two impact instead of one. It also a breaking mechanism. Use objective data not your opinion
If you're a heel striker, be that. Don't make youtube videos to make yourself feel better and misinform fellow beginners ffs. I was heel striking all my life and used to have bad pain in my shin and lower back. Switched to forefoot and now I have better calf muscles and lower back pain and shin muscle pains are gone. Stop with your bs.
