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Running Foot Strike: Which Are You? | Triathlon Training Explained

There are three categories of Foot Strike when running. They are heel strike, mid foot and forefoot. Heather and Fraser are here to break down the styles and explain what is happening in detail at your foot as well as the effect on your overall running gait.

In association with TrainingPeaks.

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You’ve quite likely heard terms such as; “he’s a forefoot runner”, “that’s a heavy heel strike”, or “she definitely lands on her midfoot” and many variations along those lines. Well the way in which our feet land when running has long been observed and the correct style eternally debated.

We are not going to find the magic answer and tell you exactly how you should run in this video but we are going to break down the various styles we see and explain what is happening in detail at your foot as well as the effect on your overall running gait!

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📹 How To Choose The Right Running Shoes | What Trainers Should You Wear For Running? 👉 https://gtn.io/ChooseRunShoes
📹 Barefoot Running | GTN Investigates The Pros And Cons 👉 https://gtn.io/BarefootRunning

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Comments (10)

Global Triathlon Network

Which type of foot strike are you? Let us know!


I can’t keep up a forefront for very long


Based on my recent luck I appear to land with the centre of my face.

You do not mention shin splints, which is a very common problem. Much more common than most other injuries. And it is usually caused by forefoot running and taking the impact and setting off with the calf muscles instead of the thigh muscles. As soon as a runner focus on using the larger muscles to “catch” impact and land mid foot, the problem usually will resolve after some recovery and not return. Else it can take a very long time to get rid of. Once you have had a shin splint, you are highly susceptible to getting another if you do not change your running style.

I’d say that generally mid/forefoot strike would be best for the long run, yeah heelstriking with a shoe with lots of cushioning will work for shorter distances like 5k etc. but its not a natural way of running. if you go for longer distances I feel you need to have a good running form and heelstriking is not one of them. I run mid to forefoot, started from normal running so more like flat foot and basically heelstriking. It feels weird and slow now I am used to midfoot strike. You do need to work your calves a great deal more so its basically resetting your progress back to starting with 1-2km when you change your style and you want to train your calves, with things like jumprope, calveraises etc since they will be getting pounded way more in the beginning. But on the positive side you build stronger calves and is useful for cycling and swimming as well.

I have a really bad tendensy to slam my forefoot into the ground.
It means I have to ensure my feet are extremely strong.
Otherwise it gets extremely painfull. Sometimes already after 25K’s.
Makes a 50 Miles ultra challenging…

due to permanent problems with my knees, I changed from heel to front/mid-foot strike. I trained to do so, by running barefooted on a treadmill (but be careful to increase the volume slowly).

Both of these hosts are so nice to listen to. Such soothing and calm voices. And full of knowledge to boot.

I am am heel striking. Have great pronation and problems with my knee.

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