To change from being a heel striker, you should run faster. According to the provided information, increasing your running speed will naturally shift your body's center of gravity forward, resulting in a change to your foot landing pattern.
Understanding Heel Striking
Heel striking occurs when the heel makes first contact with the ground during running. While common, it is often associated with higher impact forces and potential injuries. Many runners aim to transition to a midfoot or forefoot strike for potentially reduced stress on the body.
How to Transition Away from Heel Striking
The key to changing from a heel strike is to increase your running speed. Here's how:
- Increase Speed: According to the reference, when you run faster, your body naturally shifts its center of gravity. This shift helps you land more towards the midfoot or forefoot instead of on your heel.
- Practice Sprints: Spend time sprinting to allow your body to adjust to a new foot strike pattern. If it means spending more time sprinting, that's fine. This helps train your body to naturally land on your foot more efficiently.
- Focus on Form: While the primary advice is to run faster, paying attention to your overall running form can support the transition. This could include keeping your posture upright, landing lightly, and maintaining a good cadence.
The Science Behind It
When you run at a higher speed, your body naturally adjusts its mechanics to maximize efficiency. This often involves a forward lean of the body and a shorter stride length, both of which can lead to a midfoot or forefoot landing.
Practical Tips
Here are some practical steps you can take:
- Start Gradually: Don't try to go from heel striking to sprinting overnight. Gradually increase your speed over time to give your body time to adjust.
- Listen to Your Body: Pay attention to any pain or discomfort. It's important to avoid overexertion.
- Consider a Running Coach: If you're struggling to change your foot strike, a running coach can provide tailored advice.
- Be Consistent: Practice and consistency are key to changing your natural running form.
- Patience: Be patient with yourself and know that these changes can take time.
By incorporating speed work into your running routine, you can encourage your body to adopt a more efficient foot strike pattern, moving away from heel striking.
