What’s The Proper Running Footstrike? HEEL STRIKE vs. FOREFOOT 

After reading Born to Run, I immediately switched to a forefoot strike. My calves were sore for about two months, but now they are extremely toned, my knees don't hurt from running, and I've never looked back. I'm definitely a fan of off-road running as well!

Sometimes when people talk about heel striking they are actually talking about over-striding and that adds to the bad reputation. I focus on my foot landing under me rather than which part of the foot makes contact first. I'm predominantly a heel striker and have no issues.

My experience - I ran with heelstrike for about 15 years. I had regular injuries - ankles, problems with my knees, and especially my back. Then I changed the technique to the forefoot. It was very difficult from the beginning. But I went slowly and after a year, I was actually able to run normally this way. For the last 8 years, I haven't had any more footstrike-related injuries. Above all, my posture has improved and I no longer have back problems. I also ran barefoot for a while and found that it was practically impossible to run on my heels on the trails. Running barefoot is a very good workout for proper running. Sneakers are a very individual choice, some are minimalist, some maximalist, ... depending on the surface, the weight of the runner, the running style, the kilometers, ... When you find sneakers that really suit you, open champagne and celebrate. :-)

Thanks Goran. Love your channel. A great and emotive subject. I was a fast and competitive school boy runner (state and national level in 800m, 1500m and x-country). When I look at photos from that time (late 70’s early 80’s) I was clearly a forefoot/mid-foot striker and had no injury’s. Additionally, all shoes were minimalist back then. As shoes became more structured and padded and I was in a phase of my life (mid career) and not as regular a runner I became a heel striker. I started to experience injuries. This was likely a combination of many factors that likely afflict recreational runners such as lack of consistency in addition to a rear-foot strike. I also read Born to Run when it came out. Subsequently, I converted to barefoot. I understood the limits on adaption and took 18 months to achieve what I consider to be fully adapted. That was 11 years ago and I have been injury free since. However, I am also much more consistent runner once again. Additionally I largely run on technical trails. The evolutionary argument for a gait that reflects a barefoot gait is so compelling that I believe all runners who currently run in that way would benefit from properly and safely converting through adaption to such a gait. However, most people want a quick fix and lack the patience and willingness to regress in their running performance while they adapt to reap the benefit. If you are thinking of making this change, it will take time. Be patient and start with only walking for a month or so, allow your foot musculature, connective tissues and soles to adapt before you even take your first running step. I wear shoes now but still occasionally go for short barefoot runs to remain efficient and deepen the neuromuscular pathway associated with an efficient running gait.

I switched from a heel strike to midfoot in my 40s. I had run all my life but always felt like somethingwas wrong with me as i always felt like a plodder hence making the change. After transitioning I had a year with tight calves and 2 minor calf tears however I then progressed to run better and faster than I had for the previous 40 years of my life. Changing to miidfoot strike had given me what felt like springs in my legs and allowed me to hugely improve my speed and distance. I also noticed less injuries with no hip or knee pain which I'd had when I used to heel strike. So definitely was a positive experience for me but I appreciate we are all made differently. Thank you for your video.

Goran, love your summary about this topic. I've always been ambivalent about which is the better way. At an early point of my fitness journey I thought a forefoot landing was softer on the body but I started to get tight calfs and shin splints. Then I started to run by heel striking and my legs got a little more comfortable but then my back would be a little tighter. Every style has it's pros and cons, but if you find the style that fits you the best I think that's all that matters. I'm becoming more of a fan each day Goran, keep up the great content! 👏🤗🏃‍♂️

Thank you for approaching the topic academically, with studies to back it up. You've gained a new sub😊

I am from the Philippines.. i am a newbie in marathons and running, i love watching your videos. I don't have the money to pay a coach so your channel is a blessing to me.. godbless to you sir .

Thank you for your open minded approach to teaching and learning about running.

That very last comment that you squeezed in, about not always running on road, is really key!

Hello Goran! ive been watching your videos for a long time and i am SUUUUPER excited to say im moving to Norway ! cant wait to run around in such a beautiful country!

What a great intro with this smooth transition of three strikes. I’ve played it over for like 5 times !

I am a beginner runner in my early 50s, so naturally I am concerned about any damage I could get from running. Watched a lot of videos about striking patterns and being a heel striker myself tried switching to toe striking under assumption that it is less damaging. I have to agree with the video that both ways can lead to injury, only in different parts to the foot/leg. This was my experience. Also from my experience I came to a realization that the key to a painless running is not the striking patterns, but a proper strength of leg muscles and joints. Stronger legs naturally lead to a very different running style, which feels more like spinning invisible bicycle pedals, with very soft touch of the ground, almost like flying over the road. While weaker legs cause sort of a stomping style, with very hard landing on your feet. When I was running on weak legs, I was stomping and making very loud noise with every step. But now I can barely hear touching the road and it doesn’t matter how I land. So my advise to the new runners would be starting with proper strengthening your legs before actually trying to run.

Solid thesis! Exceptional video presentation!Thanks.

I have changed my form from heel strike to fore foot strike in the last few months. I used to get niggles and pain around my left knee and right hip when I was a heel striker. (I could not run through the pain on my hip) But since making the pivot, these happen very rarely. Instead i'm a little more prone to shin splints. Specificially on the posterior side of my calves. I'm taking this as a sign that I need to spend more time in the gym strengthening my calves and ankles. Im glad that when I watched this video, you have explained why this is happening!

thanks. found my people. and thanks for putting this up. i too share your concept and have been running freely injury free with these concepts

I am always asking myself this question as I am running! Thank you for addressing it.

This is a well done review of running technique! I love these types of videos

Took me also a year to fully run on my forefoot. And I remember my calves burning in the beginnen. Great video, thanks!

Your video are so calming to watch and learn...!!!tx mate

The stigma of landing on your heel is so dominant in this sport. I remember watching a video where someone captured the landing of 5k and 10k runners on the track and it was interesting to see that even the elite runners will land slightly on their heels. Building strength from your feet all the up to your hips seems to be the best option for all runners to help with injury prevention. Great video.

Superb video Göran! Very well explained, using references to scientific papers, and ending with simple and easy to understand conclusions and advices. Great work!

I appreciate your evidence-based approach to this topic, which as you pointed out, so many of us initially adopted based on story-based narrative ten year ago or so. I switched to running in the first version of Vibrams Five Fingers, which didn't have a sole at all and I'm convinced that my achilles' tendons are paying the price today. It's sidelined me for over a year and reduced mobility even while walking.

Very interesting video you made on this trendy subject, mate ! Thx for your work :)

the slow mo shot with you at normal speed in the start was cool

I'm so glad I found your video related to all of it and have new things to work on thank you 🙏

Hej Göran! As always a great video. Thank you for explaining and taking your time to educate in this very debated subject.

THX for great content once again! Like Michael B -- Focus on strike below center of mass and my tendency is heel strike. At 58 with several injuries and traffic accidents in my bag I have learned to match goals to reality. 1) 30% (20kg) heavier than at skinny 18 yrs old. 2) Lower back partly crushed in traffic accident. 3) Cartilage worn in both knees. 4) Left ankle held together by surgical steel albeit easily dislocates => Remedy: Twitch it back in place and WALK home

One of the best analysis I’ve seen around this-helped me understand my own running style more (I’m not a natural runner) and it seems ok: consistency remains king-thanks!

Awesome and informative! Thanks for this great video.

Thank you so much for this video. As a 51 year old guy I started to enjoy running since last year. The first thing I heard was that my heelstrike was no good. So a couple of months I forced myself into the forefoot technique. Now I’m out for the last 2 months because of Achilles tendinitis. Nice! 😢. I’ve no hope at all. There is no recovery, no plan, no options. I have to wait. There is a possibility that my running days are over. So my advice is this: only listen to your body and never mind the “running police”.

Video quality is on a whole another level, love your videos ..♥️ Just subscribed

Subscribed! So good how you explained everything :D

Thank you so much for this! I have always been a forefoot runner - I have very narrow heels - and when I started running, it put a lot of stress on my calves as they weren’t yet strong enuf to manage the load. When I tried to change to a heel strike (this was pre the minimalist running trend), I kept getting injured. A very wise podiatrist told me not to try to alter my natural gait, and not to increase speed or distance too quickly. Physiologically we’re all different and naturalist running is running with a foot strike which is natural for the individual.

I’m a natural forefoot runner and I still sometimes get injuries, so completely agree with him on it depends on your body and there is no proper science back up for it. However I believe stretching, recovery and muscles strengthening exercises are way more important for supports and improvements 😊

I believe more trail running and avoiding hard surfaces, especially with barefoot shoes is very important. I love my barefoot shoes, but its primarily the open toe box and zero drop that i love. Its hard to go back to normal running shoes were my toes end up squished, causing me pain

"a bit more time.." is the key. Great! :D

Interesting stuff. I've been a runner for a long time, but other than the two videos I've watched on this channel so far, I never gave technique any thought; just warm up, lace up, and go. I'm so out of the loop that I thought people land on the front of the foot. Now that I've seen the numbers, odds are that not even I do! I'll pay attention this morning.

Dette var en utrolig bra video. Tusen takk! fra en hyggelig nabo i vest :D

Very good production! 👍

Excellent video. I started running 30 years ago, and my Saucony shoes had 12 millimeters offset. Ten years ago Saucony changed their shoes to 8 millimeters offset. Within a year I had three calve muscle injuries. Now I changed to Mizuno shoes, with 12 millimeters offset and no more problems. So heelstrike for me.

I think the foot strike is less relevant than landing below your hips center gravity. Having bad form leads to injuring.

I like to heel strike and roll forward at an easy pace. The strike point moves forward naturally as I increase my pace. So I do a variety of strike points/pace and appreciate your trail run variety suggestion. What do you think about this idea to prevent injury: as we spend most of our time on one foot when running I feel learning to balance on one leg is a key exercise to both strengthen lateral leg muscles and develop control so we don’t over use them when running if our balance isn’t perfect. That was a long sentence, sorry.

Heal striking is optimal for long distance running. It puts the impact load on the bigger leg muscles to absorb, and preserves the achilles & calves for the spring motion into the next stride.

Great video, very impartial take and the key message being that transitions need to be gradual is spot on! I used cheap shoes for my first year and stuggled so hard, then moved to vivo barefoot shoes and really started to enjoy running. I took it slow and steady but eventually got a bad IT band injury by going for a long trail run (more than 10% over my ususal max distance). After 7 months of foot strengthening and rehab, I got back into running again with the help of Hokas, but I still wear barefoot shoes daily for walking, and I'm slowly building up running kms in them again, as I feel it has big benefits for my foot and calf strength. Would you do a video on foot mobility and strength one day? I feel it would be really beneficial to beginner runners as well as more seasoned runners who aren't aware of how to transition to barefoot, or even just wake up and strengthen all the muscles in our feet. Thanks man! Keep it up =]

Did my knee in running on my heal accidently once. Never before then realised people ran differently. But its evident in my house...kids run on their heels and the whole house shakes as they run round it. But me, always been a front foot runner without realising, always pretty quiet on my feet when i chase after them. Point being, if i can run round my house and not make a sound or shake any ornaments like my smaller, lighter kids do. Surely theres a huge reduction of impact occuring in the front foot running with alot of absorbtion through the natural suspension of the muscles and tendons throughout the knees AND ancles.

Amazing. Thank you for this.

Tack för förklaringen :)

Thank you for this great summary!

This was an amazing video!!!!

I love the edits at the beginning of the video!

Thanks for a really informative video on this subject. I remember when I started track in high school that the coaches told everyone to heel strike. They said land on your heel, push off on your toes. It did feel weird and I got bad shin splints. I believe now that they were actually teaching us to overstride. Now, I try to focus on small steps, which leaves me more of a mid-foot stride.

You're awesome thank you for this video

this is my favorite running channel.. keep up the great work bro!

Very interesting. Last November I undertook a biometric analysis with a running coach as I knew something wasn't right as I kept getting right knee injuries. The analysis showed that my right foot was heel strike and left was midfoot - so clearly there was an imbalance. Since then I've worked on striking midfoot on my right leg and a few other things like running more upright and increasing cadence. The evidence was already on the soles of my walking shoes where the right shoe was much more worn at the heel. Interestingly for 3 years before the biometric analysis I had bought a pair of Vivobarefoot shoes for walking and the wear on the soles of both shoes was symmetrical and even. Since I've switched to midfoot on both sides I'm glad to say that I have had no right knee pain and I feel good after each run. I haven't gone as far as trying barefoot shoes for running, just keep them for walking.

Great Video! I wish I watched it 2 years ago. I tried to run on my forefoot and injured myself. 🦶

I've tried "barefoot" shoes for running last year. Should say this switch from conventional supercushioned shoes to minimalistic positively affected my technique - just because you rely only on your feet, your body becomes more accurate on how you land yourself. The big deal is cadence, let's not forget about this aspect. Legs should move fast enough to minimize time of contact with the surface. Of course, to make this switch succesfully and in healthy way you should reduce your regular mileage in the beginning and increase it gradually as your feet become stronger.

Eric Orton who is the running coach mentioned in Born to Run has a great TY channel and while a big proponent of forefoot striking says not to transition from heel to forefoot without a long transition period. As for the book I think its fair to say it abides by the Mark Twain principle of never letting the truth get in the way of a good story.

Balanced. Logical. Informative. Well done. It seems to me that there isn't one "perfect" running form for everyone. Generally, my sense is to find the most efficient-feeling form you can maintain when the body is loose. Everywhere along the entire body, not just where you land.

Born to Run didn't change the way I ran, since I didn't run back then, but it changed my outlook on daily footwear. I had struggled with plantar fasciitis for ages. I got orthotics to treat it and my doctor told me I would need to wear supportive orthotic shoes for the rest of my life. I nodded, but as soon as the pain subsided I switched to foot-shaped, mostly zero drop, footwear and I haven't had a single issue since. I do wear regular running shoes but always mindful of width, which keeps my PF at bay. I prefer zero drop shoes for trail running though, nice to get the feel of the "road"

Great vid always wanted to understand this topic more/

Nice effect at the beginning👌

I really like your non black and white thinking! There is something, though, that I really find interesting and that I hear no one discussing. That is HOW the heel strike is detected. I've seen clips where heel strikes are discussed combined with videos of lots of different runners landing on there heel, but there is a difference between the heel touching the ground first and actually landing all the weight on your heel. My hypothesis is that most of the people we call heel strikers actually just touch the ground ever so slightly with their heel first, then come over the foot with their body before actually applying their weight onto the foot. At least that is my conclusion is after watching thousands of customers in the running shop I work at. Good vid, keep it up!

Very interesting high quality video as always. Could you maybe add the (main) references? Maybe even to the video description?

Great video! I just got told from people that "know" running that I should switch to forefoot or midfoot landings. Felt very unnatural and I could simply not get it to work well with my stride. Happy to see that I can stick with my heelstrike :) .

Great video! This is worth a lot!!!!

Thanks for making your videos so beautiful. Best on youtube by far.

I think this is highly individual. I had problems for many years with shin splints that just wouldn't heal. I stayed away from running for a year but it came back after just 2 -3 runs. Switched to a forefoot running style 10 years ago and have not had any pain or other running related injuries since. So, if the way you are running works for you, no need to change!

Very wise words. Listen to your body, adapt and do not follow only one specific path towards your goal - life with running :). There are always multiple path to achieve something so the same concept applies here as well :).

You hit the nail on the head by saying it's not a black and white matter and not everyone is the same. I think there is a fine balance between the concept of Born To Run and where you land on your feet with or without cushioned shoes. I'm currently changing from heel strike to forefoot strike as I've gotten an inflamed tibial tendon along with my left foot slapping the ground at the end of my run, which I believe are both caused by heel striking. This is somewhat supported by recording myself running where I found myself heel striking with my left foot more so than my right foot. The human anatomy is very complex and finding what works best for you as an individual is what matters the most!

Hi Göran, really enjoy and appreciate your channel! Super useful content, beautiful video footage, and awesome editing - thank you! I'm curious to hear your opinion on barefoot shoes in general. I could see some comments in the thread here but would also be interested to see if you have tried barefoot shoes. I've been running with barefoot shoes for a couple of years now but I'm not so sure right now whether to switch back. Have a good time and keep going!

Yeah I agree that the real problem witht he craze that came after Born to Run came out was that people tried to just switch right away and throw themselves into a complelty different running style then what they were used to. People who eased in and tried minamalist/barefoot running on trails and beaches and surfaces like that proably didnt get injured like the people who went straight to concrete. As long as you focus on having decent form and weight distrbution when your foot strikes, I dont the shoe matters that much, especially for recreational runners who arent trying to get scorching times on a hard flat surface.

I have hyper mobility in my joints. Including my knees today I did A 8 km run forefoot my calves hurt. But my knees don't. I see this as an absolute win as my calves get trained, and my knees stop getting hammered with my waight from start to finish.

An interesting video…..I was a miler and half miler in high school and was city & provincial ( State) champion and was successful as I was a forefoot runner and we wore spikes which generally precluded heel striking. As I grew to middle age, I dropped track and ran road races and had a lot of success in age class competitions ( always on the podium) for 5 & 10K, but as I gradually went up to half and full marathon’s, again with a lot of success, I developed forefoot issues around the age of 45. I’m 72 now and still winning age classes but was recently diagnosed with peripheral neuropathy such that if I want to run on consecutive days I to run a hybrid style alternating between the two styles, either that or stop running altogether.

So good to see someone using ACTUAL science to present information!

Love that intro!! And great video overall.. you’re awesome man! See you in the next video.. ps.. have been shopping for new (non electric) running machine.. Proflex M2 seems to be reasonable price and quality…. As the expert now and just in case you had a strong opinion NOT to buy I thought I’d mention it!! Best wishes to the family!

I had plantar fasciitis for years, taking weeks, then months and even over a year off in an attempt to get over this ailment. Then I heard about this minimalist style landing on my forefoot. Even though I had active plantar fasciitis, trying this style with slippers, this ailment dissapeared never to come back. It does put more stress on the calves, Achilles tendons, and feet, but it is the way people, with good feet, survived for thousands of years. It allows us to navigate sloping terrains, and obstacles with less issues to our knees and back. It is unfortunately, a bit more effort, as many of us resort to more heel striking as we get tired.

Thank you!

Hey Goran, it's another interesting video from you! I would add from my point of view, that foot strike really depends also on speed you want to run. If someone is speeding, than it's very possible that he will do forefoot strike without noticing. By jogging he will do heel foot striking. This is natural and forcing body to change it is not a good idea, I think. Also in the past I read a lot theories that forefoot strike is more economical, more "professional", so I tried to do this while running few kilometers. I got huge muscle sores for next days and I decided let it go and run my own way (heel strike), which feels more natural to me.

As ever in life moderation!! I took up running in 2012 at age 26 and didn't think about footwear very much and bought shoes with a large heel. I had a lot of over training injuries and constant niggles and knee injuries / strains (think once a month I'd be out for 1 week plus) for several years as a beginner and never made any improvements. I switched to barefoot running immediately (cold turkey), my thought process being that being forced to switch to a more natural strike pattern would help. I immediately noticed a difference with being able to strike the ground naturally in terms of comfort, speed and no injuries after for 5-6 years. I ran half marathons and a marathon with minimal cushioning until I thought I'd try "Merrell vapor trail 3" for speed. They are incredibly thin, zero cushion and totally flat, very flexible. Turns out I went too far and did myself a metatarsal stress fracture which took me a couple of years really to recover from. 6 months after the stress fracture I got checked on a treadmill with a highspeed camera and turns out I'm naturally a neutral runner with a fore/mid strike so that's good but they recommended a cushioned running shoe from Brooks which I then recovered in for a couple of years to rebuild my foot, confidence and fitness. Half marathon is my main event these days and as with everything moderation is important I think. I doubt I'd have gotten a stress fracture had I trained in more protective shoes and avoided shocks from stones, pot holes, acorns etc on the road. I'm again relatively injury free and hopefully won't have anymore bad ones - my approach is to train thinking about form more and select shoes for the purpose with appropriate levels of protection. In my case this is 1. "barefoot running" style shoes which compliment my strike pattern for most training runs but with some cushioning. 2. Long run / off road shoes with lots of cushioning for plodding mostly off road miles 3. Racing shoes - Saucony Endorphin speed 2 :)

Great Video!

I'm amazed at the effect that book had on the sport of running. It's an absolutely terrific adventure story but the slightly cult-like barefoot revolution it spawned is hard to fathom- particularly as in the book neither Jenn not Scott, who are really the star runners, are barefoot folks. I think the plus side is there is now more shoe variety than before and some of the more minimalist/natural toe-box shoes are really super comfortable.

I've always been a forefoot runner, especially when running track in my high school days; however, i find that it is best to use all three methods when I'm running mountain trails.

Enjoyed this. Thank u.

when I switched from heel strike to mid foot , it cost my calves , very painful at that time but gradually reduced with time

This is something I had never considered. I'm no athletic runner, I run when I need to and at one point I used to run a few minutes in the morning a few times a week for general fitness, this didn't last long. But I believe all my life I have always landed on my forefoot when running hard. I think as my pace increases I go from heel to mid foot and then to forefoot when sprinting. I have always been very conscious of the fact that when sprinting my feet are fully extended and it just has seemed natural. I wonder if spending most of my life walking and running in barefeet has some connection to my walking and running tequnique.

Great explanation. Thanks

I was waiting for the knee position when landing but it didn't get mentioned. Because this does effect your running economy allot. Perhaps a topic for a future video? Great video like usual. And I agree with your view on the book :)

It is interesting to observe what the body does by itself. When I climb up the stairs, I land heel first; while climbing down-toe first (softens the landing). To use minimal effort during motion, perhaps we need to let gravity/earth to the work and transition efficiently between steps; An extreme heel first movement would result in a bit of resistance from the ground, a heel-midfoot landing probably maximizes your balance as well as energy you draw from the ground for the next transition. I never knew that folks could run toe/metatarsal first. I have seen dancers use this approach for having soft feet, but it requires higher levels of fitness! The beauty of life is in its variety and possibilities.

I once had knee problems so severe I could barely walk an eighth of a mile, the distance between where I parked my car at work and my desk in a large industrial facility. I had just bought an expensive pair of running shoes (I was in my 60s at the time and would run at 8 - 11 minute per mile pace depending on the distance and kind of workout). I also bought some extra cushioning inserts that were sold by an aggressive salesman who said this is what I needed. In almost no time, I had severe knee problems. After being barely able to walk to my desk one morning, on a whim, I pulled the inserts out and found I could walk back to the car much better. I then happened to see a film on TV about barefoot running. I got some running sandals from a company specializing them. It took a year to make the transition to "modified barefoot running." The clip above was correct. Calf muscles were stressed and I had to be careful for a full year while the muscles built up, lest I injure myself. However, I am now 76, run in thin sandals only, and can run 100 meters in under 20 seconds (with a running start) on hard pavement. I would have given up running because of my knees if I had not found out about this. I now do a lot of wind sprint workouts in order to exercise the super fast twitch fibers which is supposed to naturally increase the production of various hormones. For what it is worth, I do not worry about whether my heel or toe lands first. However, I do want most of the pressure on landing to be absorbed by the ball of my foot. So, I go by weight and pressure on the ball, not angle. I found that the sandals have more wear up front, where most of the pressure is, than in the heel area. However, there is some wear back there. I wonder if maybe my heel actually lands first but the ball of the foot bears most of the landing pressure. This works for me.

Food for thought. I was one of many that changes my step and ended up with various issues. Now I alter my step throughout my run and seems to work fine.

good input

Train smart - have fun - I'll c u in d next viiddeeoo.....good job bud....

I used to run barefoot on the road. My natural footstrike was heel, rolling to toe. However, saying 'strike' was a bit misleading. Running barefoot on hard and coarse surfaces, it was more of a 'touchstrike'. I used to teach kids sport and athletics at the time; there was an event each year that was done barefoot. So I would get them to run around the gym - quietly. The echoing wooden floor initially sounded like thunder - but after a few lessons, they glided around quietly.

I have a big problem with high impact running and I just don't know how to solve it. If I try to pick up my pace (I'm much older and heavier than I was 15 years ago), I end up hurting my knees. This happened to me last Thanksgiving when I ran my fastest 5k since I was 22, and I ended up having to take a few months break from running to recover. I also had a high impact problem when I was younger, but my knees could take most of it, and it was military running so my faster runs were often limited to 2 miles. I switched to more of a midfoot run at around a 9-10 minute mile pace, and I was sore for a while, but it doesn't bother me anymore. However, I feel my strike reverting back to heel when I get tired.

Hahaha, after watching and reading the comments of video, im quite proud to know forefoot strike is the right way to go at age 14. Back then i never knew injury related whatsoever from the strikes, but i read an article from magazine "FOURFOURTWO", and in one excerpt there's arsene wenger quoting that he was surprised some young talents he met in the academy who had extreme talent with speed didnt even know how to sprint with forefoot strike, which, in wenger's theory is the only way for sprinting. I tried to follow while playing basketball and it sticks till today. Never had running related injuries.

thank you

intressant video . man får tacka för infon

I switched from heel strike to toe-to-mid-strike as evidenced by wear on my running shoes. I did this because I was getting mild shin splits (at least I think so). I think I am running more efficiently in that I am running closer to older paces, at speed, but my Vo2max is almost 3 points lower (I had to take a big break after last shin splints). However...1) my shin splnts issue came back 2) I strained a calf running (at least I think so). So I am not sure I am in a better position than before. My only big benefit is a really longrt runs is no longer threatening to bruise and eventually rip off a toe nail. My age is likely a factor (mid 50s) but this is all annoying. I ramped up the new style of running very slowly and even put part of my aerobics on a stationary bike to ramp up slower.

Very informative! 👍