One foot in front of the other.
Whether you think you’re a “heel-striker” or forefoot striker, this little video from the folks at Newton Running shows perfect technique. I posted it a while ago, but I think it is well worth revisiting!
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Hmm. I don't think the following actually land on the heel well in front, but I don't think they land on the forefoot either. They are closer to the second than to the first guy above.
Kara: http://tinyurl.com/lcuf8f
Paula: http://tinyurl.com/n6asoa
Geb (in spikes): http://tinyurl.com/monktf
Wanjiru (and check out Lel's right foot): http://tinyurl.com/njz5qa at mile 26: http://tinyurl.com/lvb67p
Hall: http://tinyurl.com/ks55cv and http://tinyurl.com/m55sgp
And my favorite video: http://tinyurl.com/mubsph
Great points Joe. I think more than anything, is that in all of these cases, the foot lands underneath the body as opposed to out in front. In fact, I am not sure that it is physically possible to run, with your feet landing underneath you (rather than out in front), but still striking the ground heel first without falling flat on one's face (I'll try, but if you beat me to it, let me know!). In the picture of Kara, which I have seen before, we see her foot prior to the last second when the foot truly levels out and lands pretty much flat (which is about how my feet land).
Thanks for commenting!! It really is awesome when a well read and practiced runner such as yourself joins the fray!
BW
I tracked down many of those photos before because Flo, another blogger, noted that her race-pictures showed her as being a heel-striker, as do mine. The pictures can be deceptive, however, unless they show when the foot actually hits.
I'm hard-pressed to see how any of these runners land on their forefoot. But here we have Paula struggling (Kara is about to open up a lead): http://tinyurl.com/kpooeq
Kara coming up a slight hill in Boston: http://tinyurl.com/lu75fn Yet here she is coming up a slight hill in NY: http://tinyurl.com/nkwvde (and look at the other feet). And, why not, at the World Champs in 07: http://tinyurl.com/ltbtml Deena sub-2:20: http://tinyurl.com/msjhlq
I think this is the closest I found, another one of Ryan Hall: http://tinyurl.com/m4b9up on a slight uphill in Central Park.
I realize that the stick-figures from Newton are exaggerated. But I am skeptical that perfect form for a distance runner involves forefoot striking. It would seem intuitive that landing on the heel would act as a brake and thus slow you down. Yet the best distance runners in the world — distance being 26.21875 and below — come close to that and surely are not forefoot strikers. As Chico Marx said, "who are you gonna believe, me or your own eyes?"
Running form is idiosyncratic. Just look at the varieties you see in these photos. As I noted in my blog, if it ain't broke why try something different, for example why alter one's form dramatically? (As an aside, McDougall noted that he tried minimal shoes when he was constantly injured and then he went barefoot when he smashed his toe on a rock he didn't see (which may or may not have gotten broken had he been wearing shoes at the time).)
I'm curious as to what Newton's take is on this.
As a related follow-up to what I mentioned to you when we met, you can't lump all "speedwork" together. That's why I implore you to read, say, Daniels. One specific type of speedwork are fast, full recovery repeats and they, like hill work, are largely intended to improve one's form. If you concentrate on going fast you will force the body to become efficient and relaxed — McDougall is correct that "relaxed" is perhaps the most important thing a runner can aspire to be — and the full recovery takes cardio issues out of that effort. The goal is that when one tires, even on a 20-miler, she can maintain a semblance of good form (and drills and core-work are good for this as well).
I think Chico's quip should be slightly elaborated upon.
1. In many pictures where noted forefoot/midfoot strikers appear as though they are about to strike with their heel, their feet are no closer to the ground than say, 3 inches (many, not all). So, I guess, look a lot closer.
2. There is a HUGE difference in what part of the SHOE hits the ground first, versus what part of the FOOT would be hitting the ground first if the shoe were taken out of the equation. This is due to the fact that most running shoe manufacturers have a heel-to-toe drop (height difference) of a half an inch or more. For the record, Newton has a drop of one sixth to one eighth of a inch.
I will give some tech books a shot. Time is my enemy in that department, not my willingness to learn. So, now I am off to the underwear run. Where I will run around Central Park, half-nude with Joe Garland's informative comments in my head. HA!!! Have a great weekend and if you make it to the NYC Tri on Sunday, let me know!
BW
Heel striking – ouch, ouch, ouch! Can't wait until I can run again and try my new Newtons!
Why didn't you post a link to the Science of Sport post on heel v. mid v. fore foot striking?
If I posted everything and every link that brought up this topic, I would never have time to breathe!