Heel or toe striker??

[alee9]

I have recently been looking at ways to prevent shin splint as i have recently been experiencing pain in my left shin and would like to 'nip it in the bud'. I stumbled across a comment that it makes a difference which part of your foot strikes the ground first..ie your heel or your toe, and also that most marathon/long distance runners srike the ground with their toe first.
So, off i go. Trying to run striking the ground with my toe first. As i have run my whole life 'heel first' i couldn't help feeling extremely uncumfortable and looking like a complete boob! This didn't work for me!
I was just wondering if there is anyone out there who could shed some light on the whole 'heel or toe first' situation? And also if they run heel first or toe first? Aslo if anyone has changed from heel to to, or vise-versa and if it made a difference?
Any feed back woud be greatly appreciated and hopefully there is someone out there who can shed some light on the situation!
Thanks guys

[GemmaLS]

Toe first will probably give you shin splints. There are probably a lot of marathon runners out there with a funny gait who run toe first, this is bad for them.

[GemmaLS]

OK, some websites say the midsection, some say the heel. Most say heel.

Heel-toe running is the most efficient method for long-distance running since runners land with approximately three times their body weight. Heel-toe running minimizes the stress to the ankles, knees, calves and shins.

Hit the floor with the heel first. After the initial contact, roll through the mid-foot and onto the ball of the foot, then push of your toes in time for your other foot to strike the floor.

[james_m]

Toe first = running backwards
Heel first = running forwards

Select the best method for you.


Seriously though, how can you run and put your toe down first?
Unless you run completely on your toes that is!

Cheers
James

[GemmaLS]

I guess you're up on your toes when you sprint really fast? Would be similar but slower. Very uncomfortable though!

[jarhead]

there is an very good exercise for shin splints that i know of, il try explain :

sit down then point toe tip up, while keeping heel on floor.

for back of foot(akilese) pains find stair facing backwards with end of toes at edge push up while keeping toe tips on stair edge.


hope this helps sorry about bad explaination but it does work very well ( i say its good cos my mums a fitness instructor)

[GGHT]

Basically from the info I've picked up from books etc and from my own limited expereince there are two main types of footstrike when running.
Heel-toe and Ball- Heel.

The type you use depends on a lot of factors, the main one being the pace you are running and the distance you are competing in.

Watch sprinters in the replays, they are right up on their toes. Likewise, someone running a marathon in an average pace is likely to heel or midfoot strike. Ball-heel (forefoot landing) is far more aerobically demanding, and you have to be in good shape to run for long distances with it.
When someone says "heelstrike" don't think of it as a jarring cumbersome movement, it's done so quickly the foot only slightly touches the heel before rolling up to the toes for toe-off, same as forefoot first landing.

Forefoot strike uses a lot of muscles in the shin area, and takes time to develop as you need strong conditioned ankles/feet for the toe-off.
I run normal training runs heel/mid striking and intervals and sprints forefoot striking.

I think shin-splint prevention would be more a matter of footwear and rest than strike to be honest. Most runners choose the footstrike type when they want to alter their pace as opposed to injury prevention.

If you want exact form for ball-heel I can post it up tommorow as I have a book that explains it perfectly.

[Adam123]

Jarhead - could you explain the shin splints exercise again please? I've been running today after doing sprints last night and had to stop and walk 3 miles back as my shins were so painful - the first time I've had it like that and would like to get it sorted. Cheers

[Konassin]

Toe first will probably give you shin splints. There are probably a lot of marathon runners out there with a funny gait who run toe first, this is bad for them.

I wouldn't say that. Pretty much every successful long distance runner lands on the ball of his foot first, and uses the stretch-reflex of his achilles tendon and calf muscles to add to his forward momentum.

The reason given that a lot of people run heel-first in the western world today is - footwear. We spend our entire lives hitting the ground heel-first when we run because that's where our footwear is thickest, and strikes the ground first. Try running a short distance without wearing shoes and see how long you land heel-first.

Human beings are designed to run on the balls of our feet, which is why almost all our calf musculature is devoted to foot flexion, with very little devoted to heel stability.

Having said that, i've trained myself to run at slow paces with a ball-first strike, and really like the way it takes the strain off of my shins and knees. But whenever i pick up the pace, my natural reaction is still to land heel-first.

[alee9]

Wow, thanks for all the replies guys. I guess at the end of the day it is what comes naturally.
Talking about what comes naturally, and while we're on the subject of running. I keep kicking the inside of tmy left ankle with the back of my right foot when it comes through. I have a scar there now from taking big chunks out with my rugby boots Is there anyone i can go and see who could help me because i think it's one of those things you have to see! unless there is anyone out there who either has the same problem, or knows what to do?
Cheers guys

[anglo-saxon]

Running on toes forst is completely unnatural (unless running backwards as prev stated). It will place far too much stress on the achilles tendon and calf muscle, as well as the foot istself. To run any decent distance in this fasion is aking for trouble, quite apart from which it will clock you as either

a. a mong,

b. a balerina; or

c. both of eh above.

Don't do it. Go and see a professional (and reputable) sports injury therapist to get proper advice. You may need to change your running shoes or even get orthotics. In the mean time, run on your heels as God intended, try to run on softer surfaces, and above all listen to your body.

[Sarastro]

most marathon/long distance runners srike the ground with their toe first.

Bullshit. Watch a marathon. None of them do.

Whoever told you this crap is either a) a moron, b) a walt, c) evil, d) all of the above. Humans are made to run in one specific way, there is little to no variation on the theme. Other ways of running or moving are usually incorrectly learned paths-of-least resistance which you pick up as a youngling and grow your muscles as such. Sometimes this can work for that person (ie Paula Radcliffe), but more often it leads to a high chance of injury for the runner.

PS A-S will be able to tell you more about this since he was Infantry for many years, but I believe that your running style at the moment (trainers, no weight) has little to no bearing on how you will run in boots with 60 pounds in your pack and a weapon...so don't beat yourself up about technique too much. If you can go at a decent speed and not get injured, you're probably ok.

[cruicent]

http://news.bbc.co.uk/sport2/hi/health_ ... 286146.stm

The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a" breaking" motion.

The heel doesn't touch the ground.