Barefoot running and heel strike

[swu880]

i can't find your blog post on chi running and stuff. could you link me to it?

[bluechipsss]

boring

[wankel7]

How could you show such a long video, talk for so long, have slow motion video of a heel strike but have NO video of a mid foot strike?

[watzzupsport]

@wankel7 The purpose of the video was to show the heel concussion effect, you can find mid foot landing examples in other videos. Would a Barefoot running video showing a forefoot, heel lift type of running form, be useful for you all to see, if I get enough responses I will shoot one

[wankel7]

@watzzupsport Thanks for the response...I think it should all be in the same video.

[RizzoRatchet]

hehehe. "footage".

[watzzupsport]

@RizzoRatchet  at least some one got the pun :-)

[K1rkHammet]

Hahaha how funny. I was looking at Vibram Fivefoot fingers but was a bit upset because they dont sell em in Norway. From 10th of september to yesterday i was on a school tour with my class and guess what I found in Poland? A small shop with only Vibram Fivefingers :D I bought the sprint one and I tried it today. It seemed very nice and I hope that it can help me to run faster :D !

[watzzupsport]

@K1rkHammet I do not think it is minimalist footwear that will help you run faster. I believe for a vast majority of people understanding and embracing the concept of bare foot running will help them find good running form and aid strengthening of the bodies natural springs and suspension i.e. the foot arch, calves, etc

If you put better form together with less possibilities of training injuries, that will put you in good stead for a better result.. Warning make sure the VF's fit you correctly.

[K1rkHammet]

@watzzupsport lol fivefoot I totally meant Fivefingers and no foot :p But, can you answer me if this seems like a good start to get faster? 1: I do 30 calve lifts then 60sec pause and repeat. 2: Then I "sit" into a wall for 40 sec in a 90degree angle so that my thigh strengtens and take a 1min pause then repeat. 3: I do 12 lifts with a 3kg weight on each arm with 70-90 sec pause and then 3 repeats 4: I do 5 pushups (nearly all the way down) then 1min pause and 5 repeats. 4: I jog.

[watzzupsport]

@K1rkHammet I am not a trainer or a performance coach, but I do believe form and strength play a big part in getting the results you want. Any time you get efficiency and consistency through out a race,you will get energy conservation and longer endurance. So if you have a good power to weight ratio, coupled with a trained muscle that has strength by way of being more resistant to fatigue you should in effect get faster. Diet also plays a big part in recovery and energy resources for success

[K1rkHammet]

@watzzupsport No worries. I ordered a program from Athletic Quickness which will make me faster GUARANTEED in 14 days ! It is extremely good (my opinion) because it covers all the sides of the thigh ; the upper part, the outside part, the inside part and the harmstrings ! I'm really looking forward to see whether my 40yard dash has improved over these 14 days. I started using it on monday and we'll see the 24th of octobre if I've gotten any faster :p

[ydrjtt]

after maybe a month of bare foot running with Five Fingers, my right knee started hurting. it was sore or something

[watzzupsport]

@ydrjtt I doubt it would be because you are using minimalist footwear, most people report just the opposite. Like all new things you must give the body time to adapt, I personally never had a knee problem starting out, but always pay attention to what your body is telling you. May be you have to back off a bit and reassess your training regime to identify the cause of your problem. All the best

[ydrjtt]

@watzzupsport thank u. Ive done really fast intese runs where I go into fight the pain adrenaline if you know what i mean. maybe i was hitting ground to softly but anyways i think your right i still need to develop the muscles for it

[watzzupsport]

Yes you will find a lot of change in your foot structure when you initiate more barefoot action. I will say again that you do not have to just kick off your shoes and try a 5-10k run, that is not a good start. If you started with a walk and just get out of the HABIT of putting on shoes, is a good way to start. Walking and even just standing with no heels (footwear) prompts a change in your posture and foot mechanics.

[BrancaRunning]

Tibialis posterior will strengthen immediately after running barefoot. Lift that arch up!

[gladfelter17]

I wear shoes, and I have no problem with landing on my heel. My first ever coach told me to land on the ball of my foot, and I did. While wearing shoes, I have no problem with landings.

[watzzupsport]

@gladfelter17 if you are into barefoot running, it is not only about the forefoot landing, for me there is the need to bring to light the lies that shoe companies propagate, having us believe we need shoes to be able to run, selling designer shoes that are made in sweat shop factories. 

[morfes13]

Hi,

I am a student in sport science and i am trying to learn more things about running. I am not against of what you are saying but i would it would be useful if you could argue and explain why you are saying what you state here...

Also i would appreciate it if you could write something about the following:

It is right that running barefoot it leads to a forefoot landing that you do not stress the knee, but you on the other hand stress the pelvis. Wouldnt that lead to an injury also?

[watzzupsport]

@morfes13 I will write an article covering the topic, but try running bare foot and see where you naturaly want to land, I would be very suprised if it was any other than a midfoot type landing, as you would not go far landing on your heels, watch any child run. I see no reason why it would put undue stress on a pelvis.If you are engaging yhe natural shock absorbers of the body, which start with the arch, and include, calves, quads, and to some extent buttocks.

[morfes13]

Also about the companies i totally agree with you that they want to sell, but use of shoes exists historically from even egypts, china, greece and romans.

[watzzupsport]

@morfes13 It is not about the non use of shoes, I state very publicly specialist footwear preform a valuable function and role in certain aspects of our society. My call to awakening is one of not to propogate and purpetuate the lie that as runners, we are broken and NEED shoes to run. Ask what impact is the fashion "running" shoe industry has, on mindless obsolesence and marketing driven toxic production, and sweat shop labour factories.

[MrRantapanda]

What I'd like to know is that how do you unlearn the heel running. I think im still hitting the heel first with my KSO's. How do you learn to run properly with the KSOs? :/

[watzzupsport]

@MrRantapanda Hi I think you are better of to run with no shoes at all it will give you the feedback you need to get the result you are after. Vibram range of footwear can be convenient, but for a learner, curl your toes in the grass and walk quickly on the pavements with naked feet when you are starting out

[1919coppi]

if you take a look at dogs you get the picture,

though I would recommend take it slow and short timed workouts if you wanna convert to frontfoot or midfoot strike

[watzzupsport]

@1919coppi yes good advice, move into it slowly for sure

[burninmunkeys]

@1919coppi I have to disagree with you. Best way to convert to front foot strike, is to feel stupid and run on your toes until your body starts to adjust to it, it eventually becomes natural and you stop feeling and looking stupid because you don't understand how to run that way and change to a true front strike. I don't know of any workout that effects how you run other than running itself.

[watzzupsport]

@burninmunkeys I know there is a level of semantics involved but to admonish somebody to "run on your toes" can be a recipe for disaster. I would more encourage somebody to to lean forward from the ankles and pick up your heels to your butt, as a way to encourage a forefoot running technique

[sharpkeet]

shit, get to the point!

[theanvilcracks]

Huarache sandals FTW!

[blendsco]

@theanvilcracks sorry mate but what is FTW! an acronym for ?

[theanvilcracks]

@blendsco "FOR THE WIN"

[tsjoukie1]

OUF ?SUCH A LOOONG EXPLAAAAANAAATIIOOOOON

[kozmon0t]

Landing forefoot is more natural - if you don't wear vibrams. It takes a while to handle the stress but it's worth it.

The skin of your feet can grow just as thick as vibrams

[watzzupsport]

@kozmon0t yes that is a part of getting it right, taking the time to adapt.

[stoidipukeaw]

@kozmon0t You need to go VERY slowly though; many people complain of injuries after running barefoot because they do it wrong or go too quickly.

[sawink]

this is right. I have 4 pairs of Five fingers. We are lazy, thats why we need a cushion. Why do the workout in the first place if you are going to wear a couch cushion on your feet and train the muscles incorrectly which leads to all sorts of later PAIN!

[watzzupsport]

@sawink Ha HA I like that imagery, wearing a couch cushion on your feet to do a work out. Word of caution though make sure the Vibrams fit you correctly or you can get into trouble like I did whilst using them.

[sawink]

@watzzupsport I have been using the Vibrams fr over a year and have had the Bikilas for 5 months. Muscles should have been trained since birth.

[watzzupsport]

@sawink  It was not so much the muscle, I fractured my toe because of the design of the vibrams to not cater for what is known as Mortons toe

[idontseemtohavealife]

@watzzupsport haha crazily enough, i just came across a way that people fix their vibrams for mortons toe! they melt the rubber bottom and slowly stretch the toe!

[watzzupsport]

@idontseemtohavealife yes i have seen that, I wish I had known about it before I got injured

[FredericaBimble]

@watzzupsport - Oh, yes.... I just removed half of my toenail on the ol' Morton's toe! It's just bruised now. I have to remember not to curl it whilst I'm running and make sure it is sitting flat so it doesn't get bashed.

[watzzupsport]

@FredericaBimble If it is getting injured because of the vibrams do not wear them, as you will injure your toe even worse, constant minor impact of a curled toe will cause a fracture it is what happened to me. 8 months later I am still working to get it rehabilitated

[watzzupsport]

@crudecoach fortunately I have gotten better and resist working at 2am in the morning, putting videos online

[CrudeCoach]

This commentary is painfully slow. I got anxious and had to resist switching videos. Great information, but I thought the guy was WAYYY too tedious.

[watzzupsport]

@gusjeazer I agree with you completely, sedinentary and bad food choice lifestyles are a cause for many and various illnesses that need not occur

[gusjeazer]

I don't think wearing sports shoes is a big problem, not moving at all and lack of stress in the muscles, cardio and joints IS the biggest medical problem in the world wich causes toghether with food most of the medical problems.

[roxtar55]

i hate the british accent lol :P

[ortsa123]

@roxtar55 *shakes fist*

[ponchoso]

Baaaaang!

[watzzupsport]

Yes the truth is there that barefoot running activates all the muscles and ligaments that do not get used properly with cushioned footwear. Just remember to take it easy for the first few times, so that you can keep consistent running adaption, and not go for a huge run have to recover for a week which tends to happen :-)

[gravew0lf]

you can tell that what this guy is saying is right about the calf being a shock absorber when you run correctly in barefoot.. i just got some vibram finger shoes and after running 3 miles my calfs are sore.

[malisa70]

I was really talking about, when you land on your forefoot it propels u forward, more rapidly (due to physics and gravity) Instead

[sawink]

Just watch a cheetah run in a youtube video!

[sawink]

You do want to land on the forefoot only. It's because we don't have the tolerance or muscle to land and push this way is y it takes a long time. The forefoot is exactly what the foam/gel in your overly cushioned sneakers is. Show a video of forefoot landing and it is the bodies natural gradual cushion. The foot is not flat, it lands at an angle and slightly roles off the forefoot for cushioning!

[watzzupsport]

@sawink again i would reiterate if you take time to ensure your foot placement is under your body mass, with a high cadence you will have a "forefoot " landing. the terms forefoot striking, and forefoot only, can possibly cause a person who is learning, to try an unnatural and possibly harmful form. I have been a barefoot runner for a long time and I would most likely have a different landing to another with different mechanics, but I know my whole foot gets full ground contact albeit briefly

[sawink]

@watzzupsport I know this. I have been forefoot landing/running in running shoes for years (well for my whole life). I guess I am one of the few who learned to run using the natural cushion of my foot. I can see why it takes getting used to, if never doing it, it brings much more calves into play. I have always had difficulty running at a slow pace...Is this why? Barefoot/forefoot running makes it very difficult for me to maintain a slow pace. Through evolution we are not meant to "jog" :)

[watzzupsport]

@sawink I guess it depends what you call a slow pace, my 4min per klm pace would be slow in comparison to a 100 mtr sprinter but far to fast for a ultra runner. I think I know what you mean though, sometime going for a run with slower runners it can be hard to get your natural rhythm. Not sure about evolution and its connection to jogging, not so many wild animals to run away from now, but I got to keep slogging away to pay the bills :-)

[sawink]

@watzzupsport ---I agree :] but not with your evolution comment ...I guess the last couple thousand years are going to change the last 7 million years of evoluton!! (not counting the different species before and after that didn't make it) :) I was really talking about, when you land on your forefoot it propels u forward, more rapidly (due to physics and gravity) Instead of being back on your heel (like my friends) It is uncomfortable to run in a slow pace, due to foot dig and postion of land

[scaramoucheX]

What I have to report is forefoot striking only can cause injuries, too; I've got achilles tendonitis, had it for the last year, 'cos I did only forefoot strikes. Once I learned there had to be be a degree of heel 'touch' involved, it was all good. Also, had a high ankle sprain from stubbing the great toe against a rock...:(

And don't even try to run downhill fast, it ain't gonna happen!

[nichewebvideo]

@scaramoucheX I agree with you, any change of form needs to be adapted to the individual, not by one size fits all. I do not advocate "forefoot striking". I would more so be concerned, where ,the foot placement is in relationship to the body. The term forefoot running should not be taken as meaning to run on your toes or not let any other part of the foot touch the ground. The more awareness you bring to your running the less injury will occur, it is possible to run downhill fast but not race

[scaramoucheX]

What I have to report is forefoot striking only can cause injuries, too; I've got achilles tendonitis, had it for the last year, 'cos I did only forefoot strikies. Once I learned there had to be be a degree of heel 'touch' onvolved, it was all good. Also, had a high ankle sprain from stubbing the great toe against a rock...:(

[c1owns]

ouch! i felt that heel strike just watching this lol

[c1owns]

ouch! i felt that heel strike

[toby099]

No, dont wear fivefingers. At least start out barefoot or you WILL be injured again.

[watzzupsport]

@toby099 hi not sure what comment you are replying to, but yes I have gone away from the vibram fivefingers. I was wearing them for my competition running but I have had a toe injury through using them and would not recommend them for anybody starting out with barefoot runnning.

[trippinlikegod]

@watzzupsport why? i love my fivefingers, better than getting a rock or piece of glass in my foot.

[watzzupsport]

@trippinlikegod why I do not recommend VFF minimalist shoes for starting Barefoot running ? I believe it is not only what is on or not your feet that make you a barefoot runner. I have noticed a need to reconnect to your surroundings and have an awareness of your running I do not mean to get too philosophical, but you can get a unaware person take the shoes of them put them into VFF and they will still be an unaware buffalo clumping down the streetf,take time to reconnect to the earth

[trippinlikegod]

@watzzupsport I get what you're saying but lots of people want to take a half step into it before they run head long. I think telling people not to try something that will at least get them started pushes people away from this kind of thing. I love my vibrams, I wear them all over the place not just running. I would get a lot of crazy looks (or be asked to leave) if i just strolled barefoot into my local mall.  I absolutely HATE having shoes on my feet but sometimes you need something.

[trippinlikegod]

@watzzupsport I'm convinced half of the worlds back, knee, and other joint problems are caused from wearing shoes. I would rather someone had a pair of Vibrams on their feet than a pair of Nikes. I get what you're saying, it's a bit on the crunchy hippie side but I get it. Just feel like straight telling people not to wearing something like Vibrams is going to prevent more people from enjoying this. I'm a whatever works for you kind of guy I guess.

[watzzupsport]

@trippinlikegod as you say whatever works to encourage people to examine the history of running shoes and see the blatant lies that get put forward regards injury and expensive running shoes produced in sweat shop condition by nike and the like. Google "team sweat dot org if you want to see how nike treats their workers. Run with passion and sole fellow runner

[KVandendriessche]

I have a slight sway in my lower back. I love walking but I am finding that it is very painful on my back. I had to give up running years ago for walking and now I have to give that up as well for swimming.

Does anyone know if barefoot running is kind to the lower back?

[watzzupsport]

@KVandendriessche I am not sure why your comment was flagged as spam, but in answer to your question I have read peoples stories of a lot of good results from adopting a barefoot ethos either running or walking. You may want to look at strengthening your core, as a lot of back problems can come from a weak core and inflexibility of the your body because of tension from over compensating muscles. I am not a trained professional what I suggest is just what I have observed in myself and others

[chicagokid62]

omg!!

shoot me please!!!

this guy sounds like the stuttering defense lawyer in the movie "my cousin vinny",

please stop, please please stop!!

[watzzupsport]

@chicagokid62 Hi, thanks for taking the time for constructive criticism, and your attractive offer

[strabrykiwi]

this guy has the most boring voice evar. and the video could have been shortened to twenty seconds if he stfu. although, i did lul when he said "this piece of [pause] 'footage'..." heh!

[watzzupsport]

@strabrykiwi I am glad you got some sort of entertainment from it, your spelling shows that English is obviously your second language so you did well to understand my Australian diction 

[lee155912000]

@watzzupsport Haha you owned strabrykiwi!

Good video. I've ran barefoot about 6-7 times but today I ran with shoes on and my feet were sore afterwards compared to without them. Do you use different muscles in the foot when running without shoes vs with shoes or something? I'm getting very used to running barefoot. My feet aren't raw afterwards anymore, but they do get sore near the end of the run. Is that normal? Also I'm only run like 1 mile or so because I'm more of a sprinter/jumper

[lee155912000]

@lee155912000 With the shoes it's more of a muscle soreness and without shoes it's a skin soreness.

[watzzupsport]

@lee155912000 If you slowly build up, you will find you get less soreness, this is not just from your feet getting tougher, but you will adopt a better style of running that keeps your feet on the ground less, with higher turnover rate. Aim for 180 turnover and you will find you will not heel strike, you will adopt good form and you will get to feel more comfortable. As I always I advise take it easy, going back to shoes does feel strange as your feet will possibly get a wider, different shape

[strabrykiwi]

@watzzupsport i assure you, my spelling is spot on. this leads me to believe you are unfamiliar with acronyms & internet lingo, such as "stfu". which i'll inform you, means "shut the fuck up". get yourself educated, i'm sure you could find a ten year old to teach you. just remember, it's okay to ask questions if you are unsure, even if it's embarrassing.

if you cut out every...pause...your video would show that you arent a complete moron. i'm sorry if this corrective criticism makes you rage.=]

[watzzupsport]

@strabrykiwi I gather you got your knowledge of profanity from your ten year. How you make the connection, that anything you have spewed up, as being corrective criticism, or how an amateur video presentation is an indicator of intelligence I do not know. As for for your spot on spelling, if you "evar" want to "LuL " ( Acronym Definition Love You Lots ) thanks mate but hey "stfu"

[snowfool111]

just got vibram five fingers sprint. look up five fingers. it is the best alternative to bare foot. and its legal!

[watzzupsport]

@snowfool111 yes I did a review on them and found them good for a race, though I like to train barefoot. At my site watzzupsport I speak about them, if you suffer from Morton's toe they do need modifying

[cmalchik]

dub dub dub

[heavyhands808]

have you heard of the pose running technique?

[watzzupsport]

Yes I often talk about it on my blog and I am a practitioner of the form. I think it goes really well with the barefoot running style.

[arminom]

Thank you for posting this video

[watzzupsport]

looking to get more out unfortunately the last couple of months my camera has been out of action. don't buy JVC their 3ccd craps out

[watzzupsport]

@arminom hope it helped you in some way there is good science behind it all

[aaroncohn]

Hey dude. Thought the info in your video was great, but it took WAY TOO LONG for you to spit it out. Try writing down your commentary before you shoot the video so you can get the information across to your viewers without putting us to sleep! Thanks for the nice foot video BTW :-)

[watzzupsport]

Glad you got some info from it, I will attempt more videos to be more fast paced thanks for the constructive criticism. I just posted to the blog a video out of Harvard with some more good explanation why you do not want to be running with a heel strike, you might want to check that out

[mrjost55]

@aaroncohn uhhh uhhh uhhhh

[huibruben]

Try this out: walk barefooted on a runningband like this lad, just place your feet a bit further away from eachother, walk broad.

You can't goe wrong! (you won't be needing a brace afterwards, your jaw will position itself naturally.

Try before you die?

[RodrigoZ93]

I'm digging the accent. Thanks for the vid.

[punkrockrocks]

this guy sucks at talking. it's not really that hard. he could have condensed that all into a less than one minute video

[watzzupsport]

I am not sure what you are trying to say about " suck at talking" but I hope you got some information that can be helpful for learning why forefoot barefoot running is the correct method of footfall

[punkrockrocks]

well... i was in a bad mood. i just wanted to say that you kind of drag the video out with a lot of unnecessary pauses and repetition

[watzzupsport]

Sweet, good job then I don't put this stuff out for monetary gain or I would be starving then :-)  Run well my friend

[larsbokberg]

@punkrockrocks

TRue...I was thinking the same thing..!!

[wen2401]

There's nothing more natural than running barefoot so mix up the surface and the pace and fly like the wind :))))))

[gymtique]

Run in pool shoes. Almost like running barefoot. Decent protection and you can buy them at Wal Mart for about $4.00 a pair. I'll never run in $80.00 running shoes again.

[sketts22]

great vid! i'm just starting out and am using racing flats. Is that just as good? There is barely a sole to these.

[ritsuka25]

no racing flats are different, i believe that you will start feeling pain in your planter facia (your arch in your foot basically), you should just run on the grass barefoot or simply run in training shoes

[ropersix]

I've just started running barefoot, and use the perimeter of some local soccer/sports fields. The grass feels great on my feet.

[sprkthead2]

wear five fingers kso's

[watzzupsport]

yeh vibram have a good range of minimalist footwear but I build my own if I need enclosed footwear. I use a kangaroo hide upper and a german made sole. But in saying that I will by an large run barefoot or huarache style running sandals

[MisterMiagi219]

hello, I am a high school cross-country and track and field runner and I am interested in running barefoot. can someone give some advice on how to start?

[HardwareFraud]

buy some nike frees, they simulate barefoot running

[watzzupsport]

For a start investigate the squalor nike keeps their worker in through exploitation and secondly why simulate something that you can have first hand or first foot :-)

[sprkthead2]

False, Just go bare foot. Nike free still have cushioning.

[PiratePowell]

the minimalist footwear actually causes more injuries because it doesn't have as much cushioning, but idiots will run in them like they had a bunch of cushioning. minimalist footwear is good if you know what you're doing, but the majority of people would greatly benefit from just running barefoot.

[Earendil1111]

I ran barefoot for the first time yesterday. It felt great on my feet (except for the gravel) and I felt very fresh for the whole run!

[watzzupsport]

Always start easy, you get tough feet not only with the skin getting more used to rough surface but also you learn how to run more gentle and with awareness. I agree with you and barefoot running is very liberating keep it up

[medliberty]

I bet he didnt run very far while barefoot heel striking. He might have been able to run a few yards, slowly without fracturing any bones but no more. Everyone should just run naturally (and barefoot if possible). Its not that hard, no special technique is required.

[duba3988]

agreed. Those that are not used to running barefoot need to condition themselves before they go all out barefoot running, they will get very sore. Barefoot is the best!

[watzzupsport]

Maybe no special technique is needed but barefoot running calls you to nave correct form

and not run without awareness