The primary way to stop heel striking when running is to change how your foot lands by avoiding lifting the front of your foot upon and at touchdown, known as ankle dorsiflexion.
Understanding Heel Striking
Heel striking occurs when the heel makes initial contact with the ground during the running stride. While not inherently bad, it can contribute to injury in some runners due to increased impact forces. Conversely, a midfoot or forefoot landing distributes impact more evenly.
Key Strategies to Reduce Heel Striking
Focus on Foot Placement
- Minimize Ankle Dorsiflexion: The reference states the best approach is to stop lifting the front of your foot (ankle dorsiflexion) when your foot makes contact with the ground. The more you lift the front of the foot upon landing, the greater the likelihood you'll heel strike.
- Imagine Running Barefoot: Picture yourself running barefoot, which naturally encourages a midfoot or forefoot landing to avoid the discomfort of heel impact.
- Aim for Landing Under Your Hips: Instead of reaching forward with your foot, try to land with your foot beneath your hips.
Cadence and Posture
- Increase Your Cadence: A higher step rate (cadence) shortens your stride and helps prevent overstriding, which often leads to heel striking.
- Maintain Good Posture: Stand tall and lean slightly forward at the ankles, keeping your core engaged to improve efficiency and minimize heel impact.
Drills and Exercises
- Barefoot Running (Gradually): Introduce short periods of barefoot running on soft surfaces to encourage a more natural landing. Be cautious not to overdo it.
- Midfoot Landing Drills: Focus on drills that specifically promote landing on the midfoot. These might include running in place, skipping, or short running intervals, while actively trying to land mid-foot.
- Cadence Drills: Utilize metronomes or running watches to maintain a consistent and higher step rate.
Summary Table
| Strategy | Description | Benefit |
|---|---|---|
| Minimize Dorsiflexion | Avoid lifting the front of your foot upon landing. | Reduces the likelihood of heel strike. |
| Imagine Barefoot | Simulate barefoot running to intuitively land midfoot or forefoot. | Promotes a more natural landing style. |
| Landing Under Hips | Land with your foot beneath your hips, not ahead of your body. | Prevents overstriding, reducing the chance of heel striking. |
| Increase Cadence | Take more steps per minute. | Shorter stride and promotes better foot placement. |
| Maintain Posture | Stand tall with a slight forward lean at the ankles and engaged core. | Enhances running efficiency and reduces impact. |
| Barefoot Running | Short periods on soft surfaces to encourage natural landing. | Develops awareness of foot placement. |
| Midfoot Landing Drills | Exercises focused on landing midfoot. | Improves midfoot landing technique. |
| Cadence Drills | Use metronomes or watches to improve step rate. | Helps maintain a higher step rate. |
Gradual Transition
Changing your running form takes time and patience. Avoid making sudden changes, which may lead to injury. Transition gradually, focusing on one aspect of your running form at a time.
