Exercise! - Heel-striking Is The Worst Way To Run!!




happyrunner
04-18-2012, 12:17 PM
Hey there,

So I started the C25K program in the hopes of completing my first 5k in mid-august. I'm at W2D2 and man let me tell you that my shins HURT sooooo bad.. :mad: They are sooooo tight after a workout.... I put some pain relief cream, stretch and all but no change... I've decided to do a search online and I realize that my problem is not gonna just go away with time...I have the wrong technique!!!! I'm heel-striking; my first contact with the ground is with my heel when it should be my forefoot...

Now I really have work on this problem, at my next workout I have to focus on my foot positioning otherwise I might injure myself and will not be able to finish this program :mad:

Anyone with a similar problem? Any suggestions, tricks, comments to help me with this???


BrittanieYork
04-18-2012, 12:20 PM
I have the same issue! I would love help with this as well!

threenorns
04-18-2012, 12:35 PM
barefoot running is the answer.

here:

http://www.instructables.com/id/Minimalist-Running-Sandals-Huaraches/

and here http://www.instructables.com/id/Barefoot-Running-Plasti-Socks/


running barefoot will automatically resolve your strike issues.

Most shod runners, which would encompass 75% or more of Americans, strike their heels when they run, experiencing a large and sudden collision force an average of 960 times for every mile they run, “making runners prone to repetitive stress injuries,” the authors write.

On the other hand, people who run barefoot tend to land with a step toward the middle or front of the foot, causing less impact force to the foot.


http://www.webmd.com/fitness-exercise/news/20100127/barefoot-running-laced-with-health-benefits


MariaMaria
04-18-2012, 12:52 PM
That heel-striking is bad is nonsense.

MANY MANY long-time runners are heel-strikers, and are successful.

I realize that minimalist shoes are being marketed as promoting toe-strike, and that toe-strike is the flavor of the month, but I think it's really irresponsible for a new runners who's never actually run distance to be proclaiming what is "good" and what's "bad." Run your first decent 5K or stay healthy (and training) for a year and then get back to us.

Advice: C25K progesses really, really quickly, and you're heavy for a runner. Slow down your progress, ice your shin splints, and make sure you're wearing properly-fitted, properly-chosen shoes _for your foot and strike type_.

mkroyer
04-18-2012, 12:55 PM
running barefoot DOES fix the problem..... but its not for everyone.......

MOST runners start out as heel strikers, and many continue to heel strike their entire lives..... If its possible, id try barefoot running, not as an all-the-time thing, but just running barefoot once a week for a little while, will fix the problem, even when you have your running shoes on the rest of the time. Dont ga far though and go slow. Run on the grass, or on a treadmill...... be ready for some seriously sore calves for SEVERAL days following EACH time you do it :)

BrittanieYork
04-18-2012, 12:57 PM
I looked into it a little. One way to improve your form is to run barefoot. See the link http://www.youtube.com/watch?v=b3Nt4WgQed8&feature=related

It takes you through how to improve your stride. Going to go try this now :)

happyrunner
04-18-2012, 05:14 PM
I looked into it a little. One way to improve your form is to run barefoot. See the link ...

It takes you through how to improve your stride. Going to go try this now :)

WOW!!!! That is amazing. I've known about the barefoot shoe but never thought about it for me!!??? I know this will help me. I was thinking of changing my shoes because I sometimes fell that I can't move my foot properly (even though I got them at a running shop, tested my run for the guy and here's the one you need he said!!!) I'm so getting myself a Vibram FiveFingers shoe!

Thank you so much for posting this!

happyrunner
04-18-2012, 05:19 PM
running barefoot DOES fix the problem..... but its not for everyone.......

MOST runners start out as heel strikers, and many continue to heel strike their entire lives..... If its possible, id try barefoot running, not as an all-the-time thing, but just running barefoot once a week for a little while, will fix the problem, even when you have your running shoes on the rest of the time. Dont ga far though and go slow. Run on the grass, or on a treadmill...... be ready for some seriously sore calves for SEVERAL days following EACH time you do it :)

I'm gonna get a pair of barefoot shoes and give it a try. Since I don't have a treadmill, can register to the gym and there's some grass around me but I don't trust what could be hidden there!! So the road it is for me :smug:

Sore calves??!! Oh well, I'll trade my sore shins for anything right now :D

BrittanieYork
04-18-2012, 05:27 PM
Holy cow! I tried this earlier today. My calves were on fire! And I didn't even run very far! I'm starting the C25K tomorrow. I hope this helps! Good luck HappyRunner! On the days I don't run I will be doing this ab video! http://www.youtube.com/watch?feature=endscreen&NR=1&v=Y6ZTzUEtPTI

I have gone through a lot of their videos and tried a bunch today. I'm pretty excited about this new routine! These girls are awesome! Good luck everyone!

happyrunner
04-18-2012, 05:28 PM
That heel-striking is bad is nonsense.

MANY MANY long-time runners are heel-strikers, and are successful.

I realize that minimalist shoes are being marketed as promoting toe-strike, and that toe-strike is the flavor of the month, but I think it's really irresponsible for a new runners who's never actually run distance to be proclaiming what is "good" and what's "bad." Run your first decent 5K or stay healthy (and training) for a year and then get back to us.

Advice: C25K progesses really, really quickly, and you're heavy for a runner. Slow down your progress, ice your shin splints, and make sure you're wearing properly-fitted, properly-chosen shoes _for your foot and strike type_.

I'm afraid I wont get to my first 5k ever if I don't find a solution to this problem. The same thing happen years ago when I was much skinnier about 160lbs and much more in shape, I wanted to start running and start to follow that treadmill program 5x a week, I had to stop it all after a week so much my shins were hurting, and I had good shoes on. So I really think it's my technique. As for my pace, I'm so slow that if I slow down I might as well be walking!!! :) I'm not thinking about speed right now...trust me! For now the C25K program fits into my schedule so well, 3x a week, about 30min each sessions, I don't think this is going to fast at all. I guess everybody is different when it comes to heel or forefoot striking... I'll try to change my technique and see if it makes a difference.

Thanks for your comments.

happyrunner
04-18-2012, 05:32 PM
barefoot running is the answer.

here:

...

...

running barefoot will automatically resolve your strike issues.

...


Interesting... But I'm not sure it will actually hold up??!! I think I'll get some Vibram's FiveFingers instead. Have you actually try theses?

happyrunner
04-18-2012, 05:35 PM
Thanks everyone for the quick replies, I really want to find a solution to this problem and from what I'm reading so far, barefoot it is! I wanted to get a Garmin....guess I'll stay with my very old Polar for now and get myself some new shoes!!! Barefoot shoes that is :)

berryblondeboys
04-18-2012, 06:45 PM
Actually, you will use our shins even more if you do a fore or mid foot strike.

The problem is that your shin muscles aren't strong enough yet. you need to BUILD UP TO RUNNING... It's a newbie mistake. If you aren't already a fast walker and already built up strength in your leg muscles with walking, you will most likely get shin splints.

There should be HUGE warning signs all over the c25k site that say "not really for people going couch to 5k"

drake3272004
04-18-2012, 06:54 PM
Walking has not built up my muscles well enough to run. I walk at a pretty good clip and can walk til the cows come home but running kicked my behind! ( well my shins anyway ) I am a heel striker also.

I am trying different things to correct the problem. So far I have new shoes and started working on my form. I have also included jump roping and stair climbing to my work out.

threenorns
04-18-2012, 06:54 PM
Interesting... But I'm not sure it will actually hold up??!! I think I'll get some Vibram's FiveFingers instead. Have you actually try theses?

i don't run - my second daughter, caiti, is the runner (and she RUNS!). she's the one been urging me to do C25K barefoot - she lost 80lbs in something ridiculous like 3mo by running every day.

she doesn't like the five-fingers shoes - she found the sensation between her toes too distracting. but then, she doesn't like thong sandals, either.

she uses just a thin pair of minimalist shoes with a zero drop.

happyrunner
04-18-2012, 11:23 PM
Hi Threenorns,

Did some research on the minimalist shoes and maybe I'll get that instead of the Vibram; they would be more versatile I think :)

Thanks for the info!

threenorns
04-19-2012, 02:10 AM
any time! i asked her - she said Hattori (sp?) are her favourite of the moment.

philana
04-19-2012, 02:18 AM
I am a pretty new runner though at 5k (even 10k) endurance level now. I started barefoot running just a bit ago because I was having shin pains and could not figure out a way to resolve them. For me it's because I have slightly flat inward leaning feet. I tried figuring out the right technique on my Nikes but it was hard.

I don't think barefoot running is for everyone, and if you want to start it you should really do your research. You have to start out -really- barefoot in the beginnign because that's the only way your feet/body is gonna learn the right stride. You might even incorperate just 1 barefoot run a week because you learn to control your feet very well that way. I noticed after the initial horrid calf-pains (muscles that werent used before) that running in my Nikes went better because of my barefoot runs. Ans because I walked on thin soled shoes for a while and paid really close attention to every move my feet made to learn how they 'do their thing'.

So, if you can't figure out the right stride for YOU, barefoot could be a means. Or it could even be the way.

Goodluck!

autodidact
04-20-2012, 05:28 AM
I am a minimalist/barefoot runner ( my story is in my blog) and I am not able to run any other way. I am 7 weeks into my running programme, and I have found 2 things important.

Speed. When I started I could have walked faster, but I still ran. Why? I was teaching myself to run! So what if it was the slowest run on the planet, I was teaching those muscles to work. Speed comes later.

Go slowly with the progressions. I found C25K not for me, so I used another, simpler system, that worked for me. If C25K goes too fast, stay on the same level for a few more days....or weeks. Your body will let you know when it is ready for more.

And another thing (yes, that is 3 things!) everyone has an opinion, and they are all valid! Try things for yourself. I find the barefoot stuff very interesting. I cannot run in shoes, in fact I used to walk with sticks, and I limp and my foot flaps badly in conventional running shoes. I wear Terra Plana mimimal shoes and I can run. Up and down hills. Just check out my blog for where I can run. With no limp! Long live barefoot running.

But...I have a friend who can only run with orthotics and a special Nike shoe!

So who is right?

We both are of course!

Good luck, and enjoy your running.

loose seal
04-21-2012, 12:43 PM
I've never heard of barefoot running. You'd only be able to run on a TM this way, wouldn't you?

Several years ago I tried running, not an official c25k but my own version, and found that my shins just hurt, hurt, hurt no matter what. This time around I had walked two dogs everyday for months before trying the c25k (didn't intentionally walk the dogs for months just to do the c25k, it was just a coincidence). The dogs walks are 1.5 miles, up and down hills nearly everyday. Dont' know if all that walking is the reason but this time around I was able to to the c25k and the running part didn't bother my shins . . . at all. I did get annoyed by week 5 because they had you go from running 8 mins to running 20 mins and that was too much of a head thing for me, too big of a jump (I was using the NHS c25k from iTunes) so I made up a bunch of playlists with my own music, several of which are the correct bpm for me to run at certain paces, and am happy to say that I can run for a full 30 mins. No shin/leg problems at all.

I don't run very fast at this point (5.0-5.2mph, 1%-2% incline - I'm only on a TM at this point) but that will come with time. I totally agree with other posters who say to slow down. I was pushing to run 5.3 -5.5mph before I was ready and I just couldn't do it and would just get discouraged. Get your body used to the running part. I'm not even concerning myself with increasing speed just yet. I'm working on running a full 5K (I'm up to running 2.6miles so I'm close and yeah pretty sure it's a mind-over-leg thing lol). Once I reach that goal I'll work on improving my time.

Oh, and I did find that using my own music/playlists with specific beats-per-minute helped me tremendously. Not all of my songs are at specific bpms but I throw them in throughout the play list and when those songs come on it just melds the running. Hope that makes sense. :)

philana
04-21-2012, 02:18 PM
I've never heard of barefoot running. You'd only be able to run on a TM this way, wouldn't you?



Heck no! You'd burn your feet on a TM I think. Haha. Your feet are made for walking, people in Africa still walk on their bare feet. Why would you not be able to walk on them anywhere?

Obviously you have to pay attention to not getting into sharp stuff, but I am lucky that our streets are kept pretty clean. And I notice my feet correct 'me'when they feel even the slightest sharp thing they right away find another place to put down and allow the weight to land on it. And if people aren't comfortable going completely barefoot (it does take some practice to get your soles adjusted) there's minimalist shoes.

threenorns
04-21-2012, 02:38 PM
also, rickshaw drivers in china traditionally do not wear shoes - ever. even though they spend hours and hours a day running through city streets dragging the rickshaws, the rate of foot disease and abnormality is near-zero.



same with the tarahumara ppl of mexico - these are ppl who, at all ages up to and including their 80s, regularly run hundreds of miles over two or more days at a stretch either barefoot or wearing home-made huaraches.

http://www.youtube.com/watch?v=FnwIKZhrdt4
(it's narrated by william shatner - can it GET any better?)



ROFLMGDAO - and here's something just for fun:

http://www.youtube.com/watch?feature=player_embedded&v=NPdb7ZDJKS4#!

loose seal
04-22-2012, 12:35 PM
also, rickshaw drivers in china traditionally do not wear shoes - ever. even though they spend hours and hours a day running through city streets dragging the rickshaws, the rate of foot disease and abnormality is near-zero.



same with the tarahumara ppl of mexico - these are ppl who, at all ages up to and including their 80s, regularly run hundreds of miles over two or more days at a stretch either barefoot or wearing home-made huaraches.

http://www.youtube.com/watch?v=FnwIKZhrdt4
(it's narrated by william shatner - can it GET any better?)



ROFLMGDAO - and here's something just for fun:

http://www.youtube.com/watch?feature=player_embedded&v=NPdb7ZDJKS4#!

According to what I found it's narrated by Fred Sanders, not William Shatner.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/B0028TY1D8


The end of the film cites Peter Macneill as the narrator.


Very interesting vid . . thanks for sharing it!

The second vid . . . rofl! "foot coffins", too funny.

toastedsmoke
04-22-2012, 12:53 PM
I started C25K in the 240s and I won't lie, my shins hurt badly (a shin-splinty sort of pain that nothing soothed. Bad enough that I felt it but not really so bad I couldn't walk/jog). It's a lot of running for a beginner. I kept at it and by the 2nd run of my 4th week, my shins were less sore and it got better from there. Now I gave up after the 1st 20 minute run (Week 5?) but at that point I was more or less pain free.

I redid (and finished) C25K in the 220s and I finished it and after the first month, I really didn't have issues. I don't know how good or bad my form is. I don't run any races but what I do know is when I haven't run for a while and I start up again and/or when I don't stretch properly after my run, I still get shin and lower leg pain until I get back into my groove. So I mean I'm no expert, but it's only been 2 weeks, it may not need that drastic an intervention.

threenorns
04-22-2012, 07:17 PM
According to what I found it's narrated by Fred Sanders, not William Shatner.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/B0028TY1D8


The end of the film cites Peter Macneill as the narrator.


Very interesting vid . . thanks for sharing it!

The second vid . . . rofl! "foot coffins", too funny.


nope - yours is a different link entirely. mine is william shatner, from his series "Wierd, Or What?" - saw it when it premiered.

loose seal
04-23-2012, 11:30 AM
nope - yours is a different link entirely. mine is william shatner, from his series "Wierd, Or What?" - saw it when it premiered.


From IMDB there are two versions, one with Shatner as narrator and one with Macneill as narrator. According to the end credits of the video you posted, Peter Macneill is the narrator of that particular vid. I'd love to hear the one Shatner narrated ... he can be such a hoot!

It was very interesting to watch them run barefoot vs. in those little sandals. Barefoot they hit balls/front of foot first but even in those sandals they hit the ground more with the back of their foot or whole foot. I find it really interesting that people run differently with shoes vs. without.

Can you re-train yourself to run the barefoot strike while still wearing running shoes? Hmmm . . . . .

happyrunner
04-24-2012, 08:48 PM
also, rickshaw drivers in china traditionally do not wear shoes - ever. even though they spend hours and hours a day running through city streets dragging the rickshaws, the rate of foot disease and abnormality is near-zero.



same with the tarahumara ppl of mexico - these are ppl who, at all ages up to and including their 80s, regularly run hundreds of miles over two or more days at a stretch either barefoot or wearing home-made huaraches.

...
(it's narrated by william shatner - can it GET any better?)



ROFLMGDAO - and here's something just for fun:

...

Thank you so much for this post, I really enjoyed the videos. It's simply amazing to see how our body was just so perfectly made....beautiful!

meltaway
04-25-2012, 01:42 AM
I don't run, but I have to comment onn the barefoot workout tips and say they it is The Truth. I had shoes specially fitted for me, and all they gave me was knee pains and shin splints. I workout barefoot all the time now. I've not had any shin splints since and my knees are much, MUCH better. When I start running, I'll prpbably purchase the Vibram shoes. Like someone else said, our feet are MADE for running. We were here before the sneakers. There's nothing wrong with running/working out barefeet.

DanieJo
04-25-2012, 12:16 PM
Congrats on your C25K Progress!
Im also doing that program and I am just finished W3D3 today (really really scared of W4 though! lol)

Anyways, I had shin pain soooo bad that there were times that I couldnt take my running shoes off for about 1 hr because if i did it would make the pain worse and to the point of not walking/shuffling through my house!

I thought maybe this was normal, because I started doing c25k right off the bat and did it 5 days a week (but i would repeat a lot of the same running workouts if i didnt feel like i was quite ready to move on) and I know that after you workout and work muscles that you may not have worked in a long while you tend to be really sore for a couple weeks, this pain went on and never got better for about 5 weeks...so I figured something was wrong!

Come to find out my issue was in my shoes!
I am something called a under pronator (meaning I walk more on the outsides of my feet) the shoes that I was wearing were made more for a neutral pronator (meaning they walk more "neutral" not specifically more weight on either side of the foot)

So I went to a local running specialty store...and I got hooked up with some shoes that are AAAAMMAAZZINNGG...I got to run on a treadmill to test them out before I bought them, and OMG I was laughing because I was so happy lol.

When I do the C25K in my new shoes I still do have shin pain, as well as calf pain...but I know that the pain I have now is the normal "workout" pains and nothing like what I was experiencing before!

So you may be a over/under pronator, or maybe just not wearing the correct shoes!
I hope that I was helpful! :D

happyrunner
04-29-2012, 01:13 PM
So I got myself some new shoes... Brooks Pure Grit. I was going for the Merrell's Dash Glove but the Brooks felt more comfortable and they are a better transition to a barefoot/minimalist shoe.

I tested them twice. Yesterday when I finally completed W2 of my C25K program. I don't know if it's the shoes or because I am actually thinking on my technique but... NO PAIN!!! Like seriously, before after the 2nd run I would feel the pain in my shins... this time I was so free of pain that at the end of the workout I run for 3 min!!! I felt so good I went for another workout today. And YAYAYAY I have completed W3D1 with no pain. I feel my calves a bit, like expected but nothing like before!! I can say that the shoes make a difference!

Good run to all!

happyrunner
05-22-2012, 06:39 PM
That heel-striking is bad is nonsense.

MANY MANY long-time runners are heel-strikers, and are successful.

I realize that minimalist shoes are being marketed as promoting toe-strike, and that toe-strike is the flavor of the month, but I think it's really irresponsible for a new runners who's never actually run distance to be proclaiming what is "good" and what's "bad." Run your first decent 5K or stay healthy (and training) for a year and then get back to us.

Advice: C25K progesses really, really quickly, and you're heavy for a runner. Slow down your progress, ice your shin splints, and make sure you're wearing properly-fitted, properly-chosen shoes _for your foot and strike type_.

Hi MariaMaria,

You were so right about C25K, it does progress fast... I didn't pass week 4, I put it aside for now, the lady seems to stress me more then anything! I train alone, with my music and Garmin! I'm now jogging 10min straight and I am really happy!!! I did get some new shoes (not total minimalist but close enough for a beginner like me) and let me tell you it's like DAY AND NIGHT!!! No more shins problems :carrot:

Aclai4067
05-22-2012, 09:47 PM
There are lots of articles arguing that each (heel, mid-foot, and toe striking) is bad. The pro-toe articles have been a bit more prevalent lately due to the barefoot/minimalist running craze. I saw a chart in Runner's World a while back that broke down the pros and cons of each strike. The conclusion essentially was run how you run, because there will be good and bad any way you go.

BTW- I'm a toe to mid-foot striker and get awful shin splints!

loose seal
05-25-2012, 08:42 AM
Hi MariaMaria,

You were so right about C25K, it does progress fast... I didn't pass week 4, I put it aside for now, the lady seems to stress me more then anything! I train alone, with my music and Garmin! I'm now jogging 10min straight and I am really happy!!! I did get some new shoes (not total minimalist but close enough for a beginner like me) and let me tell you it's like DAY AND NIGHT!!! No more shins problems :carrot:

Yees! I too found that once I got to a certain point I was much better off, and made much better progress, venturing out on my own. My own music, my own pace, etc. I can now run for 30 mins non-stop. STILL haven't quite gotten to running 5k straight through but am very close. I swear half of it is just my head playing games with me! lol

eyre13
05-25-2012, 09:26 AM
I tried c25k last year (failed miserably.. now I'm waiting and doing other stuff to lose a few more pounds before trying again)
but I had the same problem. I bought the shoes (which I love) and it DOES change how you run. But it takes a lot of getting used to, and I still can't wear regular shoes and run correctly without a lot of thought. Maybe if I'd done it longer....

:) Good luck though!

Taheetee
06-01-2012, 07:50 AM
I'm no expert, but I think our bodies know what to do on their own. So for me I ran barefoot on grass in small intervals until I memorized the form my body self-adjusted to, and now I just use that form no matter what's on my feet and it works!