Correcting Running Technique: Forefoot or Pose Running.m4v

[sourstrawberriesxx]

umm how can i practice forefoot running if i can't take my shoes off at the gym and run on the treadmill barefoot? i need to learn how to do this because my heelstrike is making my shins burn like mad :(

[nosorozec46]

@sourstrawberriesxx go running barefoot outside. i did it the first time today and it was absolutely comfortable. not even the chilly ground has caused any problems. very pleasant experience indeed.

[car9melo]

what was that shit

the best running technique is the one you are most comfortable with

your body will naturally do it

[strtg3y3r]

@car9melo not really, you have to learn all the proper ways to postion you body... i.e. looking forward, not down; pumping arms, not twisting shoulders; relaxed torso, jaw, and hands; straight back, hunched over lowers how much your lungs can expand, lowering how much oxygen you get overall. need i say more

[car9melo]

@strtg3y3r

no if your fast at running your fast at running

most people who are fast at running dont really worry about all that crap because they do it naturally

i dont know anyone who runs as you just described it

[TREXRAWRRRxbl]

Good job at making a 5 minute long video that could have only been 1 minute.

[MrCommentingisfun]

There's no reason to pull your heel that high up off the ground. Its just a waste of energy.

[KingSatyr]

this guy runs like a poofter heel strike running for the win

[lisevalerieable]

I totally give it to you barefoot running is not for every one , all the people claiming getting injured while using Vibram, SMH... I did too, stress fx of the 4th metacarpal, but I was stubborn, it takes some getting used to, being a great runner does'nt allow you to torture your poor muscles forcing them to do the job they were created for but have been prevented from doing by excess cushions!

[elinfiernoentusojos]

what i see is that he almost touches his butt with his heels, isnt that wrong? btw whats with the ufo music?

[RunninAD]

Oh, and if you take running seriously, never use Vibrams. Seen some great runners hurt in bad ways wearing those things.

[TheLmatteis]

odd choice of fat guy running

[CaptnColey]

i wasnt much of a runner before i kept getting incredible shin pain or anything over 1 mile. since ive started running forefoot my calves have gained serious mass and strength and now i can run 3 mile at 7min pace with relative ease

[TheCapocchio]

my metatarsal bones are sweating right now

[lucasderner]

3:16 ateh 4:00

[jonathanjtrask]

This is not Pose running bro. Sorry.

[XTheBlackcloud]

I dont like the bias in this video... thanks for confusing me...

[schoonerchow]

what speed are you running? 

[gmartinez088]

Fine for short distance (ie. under 3 miles), but terrible for endurance running. This is a sprinter's strike. I was a forefoot runner until I started marathon training. Forefoot gave me shin splints, plantar fasciitis, and extensor tendonitis. Read Jack Daniels, Tom Holland, Tim Noakes, and Danny Dreyer. None teach forefoot strike and all support mid-foot. Once I switched, injuries GONE. Only good form in vid is that foot is striking under body and rotation is circular (but exaggerated).

[mdsnrey06]

The forefoot strike looks like floating compared to heel. I need to work on this technique

[gimamontemayor]

congrats! and thanks! It's a very nice and useful video.

[klevdav]

Stick to da pose

[chrisluvjh]

i think we shld just run the way our body runs. dun need to follow other ppl

[DelmonteDon]

What's the point of posting a video and generating interest if you are going to ignore every single question. Just a shameless plug for Vibrams and your own website. We just got suckered into watching a 4:50 ad for Vibrams, which are shocking quality and simply fall apart after a month or so.

[Coretana]

music is so annoying. :P

[staubmon]

I tried this and my ankles started to hurt after a couple of mins. I must have been running wrong or it was my first time running this way .

[Krandolph17]

sounds like "when I grow up" by Fever ray

[sfrance783]

nice

[TheRCat]

this isnt great form dude youre way overthinking pulling your rear leg forward and the slowmo reveals an irregular stride.

best way to forefoot strike is to run lazy and leave your legs loose to naturally swing. momentum forces your legs under you to prevent your falling...it's not something you need to think about because your body isn't going to let you fall on your face. it encourages a faster stride and the forefoot strike comes naturally because the foot lands under the center of mass

[Krandolph17]

Wow I have been running since before I can remember, and i have never had a problem with heel strikes, every pair of running shoes i've ever had ends completely warn out in the front center of the soles, and the heel is never touched. Glad to know I've been doing it right :)

[Luneb0rg]

I love that song.

[Johnandvanessa]

I did that yesterday run without shoes for a mile and a half now i can't walk

[RyosoMercurian]

@Johnandvanessa You're not supposed to run nearly that far, even on a treadmill, if you've never done barefoot running before and you just want to get a feel of how your bare feet strike the ground when running. The vid probably could've made that more clear. When you're feeling better, if you decide to try again, don't go more than ten seconds at a time. The point is to show you how your feet naturally strike towards the front, not the heel, when it doesn't have a sneaker cushion.

[RunninAD]

@RyosoMercurian I try and do minute barefoot runs once a week... It's great for arch strength.

[junkano]

@RyosoMercurian the first time i tried landing on the ball of my foot (forefoot landing) was a 4.5km run hahaha :). The day after my calves hurt badly!! So i began eating food with a lot of proteins so the muscles in my calves would restore quickly and after they felt good i started a 5 km forefoot run, my calves are noticeably stronger

[garyp2727]

@Johnandvanessa Like any new approach, it does take time to get used to it. I did 11 km yesterday in Vivo Barefoot shoes - the FIRST time ever wearing them on the road - and was surprised at how comfortable it was. I have found myself gradually getting more and more minimalist in my footwear. Earlier this year, in more "padded" shoes, I developed horrendous shin splints. 

[956MoE]

nice vid but yeah what is up with that X-File music?

xfiles.mp3

[PunchNugget]

thanks

[asimplegenius]

Good video overall. The heel to butt is far too exaggerated EXCEPT at 2:15-2:18 where is nearly perfect! Thanks for the video!

[severoon]

hey, thanks so much for the awful, overly dramatic music, and inserting several second bumpers to make it impossible to compare the running styles. and also for the stupid visual effects that are distracting. no doubt it took a lot of effort to mess this video up this badly, kudos!

[gairabad]

what's the rationale for moving the foot up to the butt?

[bajasa123]

@gairabad I think it prevents you from locking your leg when going for the next forward step.

[TheRCat]

@gairabad its bad advice. the exaggerated swing shouldn't be encouraged at slow speeds because it is just unnecessary effort. it's natural at a sprint but otherwise a waste of energy

[RedR0seTears]

very nice

[Darrenov]

Funny how when buying running shoes nobody ever mentioned this to me. Good bye to buying overpriced fully cushioned shoes, what a scam I cannot wait to try this. I always wondered why the pros wore flats. Well i still have time, too late for 2012 though. . 

[Kai1117]

I´ll stick with the fivefingers, the extra cushion of normal running shoes these days only weakens the small muscles in your feet and throughout your body.

[cumizz]

One of the best video on utube. Thx

[krest4312]

I alternate between running and walking while on the treadmill. When running I am landing on the front of the foot but I land on my heel while walking. Is it incorrect form to land on the heel while walking?

[lololol36]

@krest4312 Landing on your heel while walking is completely normal.

[krest4312]

@lololol36 Yeah lol didn't realize it until i actually tried landing on my front foot while walking. It's very awkward.

[edscottable]

most of the overpadded shoes we've worn have failed in allowing us to develop certain leg muscles. many people including myself have complained of fatigue when running as forefoot strikers. heel striking gives us a momentary rest between strides. it does however increase more impact on landing creating ankle, knee, back pain.

[K1rkHammet]

Help me with this one. I am not as quick as I want to. I bought Vibram Fivefingers sprint in Polan (lulz) when I was there with my class. So far I've only used them 2 times because it's been like 5days since we got home. My friend Ivan is the fastest in our class and he runs 60m in 7,8 and we're in 10th grade. He like pushes his legs up like nearly to the butt when he runs and he has a great technique, but when I run I don't push that high. Can you tell me how to improve? thx

[edscottable]

@K1rkHammet its really imperative to have warm, loose quad muscles to be able to move your heel toward your butt. i stretch and bike regularly to increase my flexibility that way. the opposing muscles should also be well stretched so don't forget the hamstrings. bending your foot far back creates that slight drop that allows you to land on the opposing foot which is slightly bent, knee not locked, muscles warm and elastic, ready fire and propel you forward. good running!

[rajeshj18]

Hi,

How should the feet touch the belt? should be like aeroplane landing against the belt or should it be like helicoptor landing on belt? Should the heel ever touch the belt at all?

[PneumaB]

OK SO I JUST tried this and it was awesome! In spite of the fire of HELL in my calves, I did the same 2 miles a usually do every day and inserted a couple of walk breaks in between, and I had NOTICEABLY more energy during AND after the run and wasn't as exhausted (Im just easing back into running). LOVE!

[whitehusky3]

I'm trying to transition to forefoot striking. Now I'm dealing with shin pain. Is this normal during the transition period?

[MrTiroAfila]

@whitehusky3 I had alot of shin pain for the first few weeks. Take it easy and rest between runs and as your lower legs strengthen, the pain will go away and will be replaced by great lower leg power :D

[123idkuser]

I injured my left leg during a football (soccer) season but i didnt stop even when i had it. Ever since, ive tried to run in sich a way that i dont feel pain.

now that i feel slightly better i cant seem to revert back to my own running style and not only is my new one impractical but kinda foolish..

can someone descirbe what i should be doing to run properly again coz i seem to have gotten slower even though im fitter...

[tokyowalkers1]

What is the advantage of kicking your heels back towards your but like that? I notice that Usain Bolt does that.

[viperdude281]

Midfoot strike, unless you want achilles tendonitis

[FieldBoy111]

i find using the forefoot to be really natural when sprinting but when you want to run longer distances at a slow or medium pace i find barefoot running , forefoot strike to be more difficult of a form to get good at .

[tadaa11]

@FieldBoy111 If you run with zero drop shoes it will be easier. Just relax your lower leg. In regular running shoes don't even try.

[LloydChristmas777]

Thanks for the video.

[jlusch21]

just run!

[IIIhittmanIII]

I gave this a try and once you get in the rhythm of this style, you can really feel the reduction in impact on your legs. Although I'm thinking does bringing your feet up you your but cause knee problems?

[75tim192l4]

I have a quick question about my running style...

When i run i tent to bounce quite alot, is this due to running on my heel and should i work on that to reduce how much i bounce or is it some thing else?

Thanks.

[runfor4]

@75tim192l4 Try lengthening your stride a bit and see if that makes any difference. I find that sometimes when my strides are shorter and quick, I tend to bounce more. A slightly longer stride with a forward lean from the foot to head gives more forward propulsion than vertical. Hope it makes a difference for you.

[75tim192l4]

@runfor4 Alright, thanks man :)

[dan53520]

@Arkanni lol u mad

[tooloocrew]

I suck at running, so this will be a great way for me to tell the difference! Thank you for the video.. I will experiment it myself and even consider these vibrams.

[sonnygonz]

when i started to shift from heel strike to forefoot running i have injured my calf muscles and the pain lasted for 3days..after 1week i run again using my forefoot and i have injured again my right heel bone..my doctor say that i should stop running for 1month atleast for my heel bone to heal itself.right now im doing some therapy for my heel bone and biking as a therapy..im hoping i can run again as soon as possible without gettin any injury.i love running so much.thanks to this video.

[yamelvvb]

@sonnygonz I experienced the same thing. I stop injuries by not stretching sooo hard, by making sure I ran real straight, and by making many small and quick steps instead of long strides.

[DenisTheMennnace]

drawing the heel to the but looks really gay =)

[MrrANDOM34]

odd choice of music

[neurogami]

@MrrANDOM34 Yeah, I thought that too.  What's up with that?

[speedlikecy]

@MrrANDOM34 yaya!!! music of 480p is different from 360p, how to make that?

[emmaaaaathompson]

this my natural running style anyway, i find touching my heel to the ground weird.

[ruytijuas]

pleease, stop using that song!

[323AuTo323]

jez the music sucks

[HugRunner]

This looks very nice but as you mention in the end it requires a slightly different kind of strength so it might actually be more difficult and tiring to run like this for most people, at least in the start.

Also you don't really go through what to do on different surfaces, e.g. terrain or loose surface. Or what you should do uphill and downhill, cause running on forefoot uphill will easily turn into toe-running and that can be really hard on your legs (you lose your stride after the hill).

[HangmanR]

This is very useful. Thank you.

[gettinguponthe1]

too bad all these videos are on treadmills. i assume thats only because its easier to film. if you really want to switch your technique, the best way to do it is to get outside on grass or some soft surface. 

[Pwillig]

Best advice I can give is to ease into barefoot running and make sure your footwork is great, or you will end up fracturing a metatarsal.

[MXmtbrider]

Thanks to you now i am a forefoot runner, thank you very much. Great running form, Congrats.

[172Break]

Great video. Thanks for posting. I've used the techniques for the last week. They really work. My running feels much better now.



[valgez1]

@Arkanni Hehe... And you are ignorant asshole :-)

[valgez1]

@Arkanni YOU are a DICKHEAD! A complete one !

[Lilpat1123]

Great running vid.

but why run on a treadmill when its sunny outside

[thatguyjason]

It's like running on your tip toes. When you have shoes on your heel is protected so you can use it to run. LILBLKNINGA "because the farther you draw your foot back the farther it pushes forward"... really? Drawing your foot BACK has nothing to do with pushing you forward. Your foot HAS to leave the ground to move you forward, Kicking yourself in the ass is irrelavant. Running hills makes "Forefoot running" something that's just natural. On a flat surface WITH SHOES, heel to toe is more natural

[wezbat]

whats the use of drawing your heel towards the butt ? Seems useless... ?

[LILBLKNINGA]

@wezbat because the farther you draw your foot back the farther it pushes forward ( equal and opposite reaction like a swing )

[DudeitsLandon]

i noticed when my young nephew whos 4 years old, when he and his friends run around to play, they run on their toes like this, it must be the natural way.

[iamthenmam]

@iamthenmam

calves and quads flex**, not stretch

[iamthenmam]

I did this test and found it really interesting. Whenever you're barefoot you're gonna land on your midfoot (I know: thank you Captain Obvious) because it makes your calves and quads stretch to absorb shock in stead of your knees and shins. When you're wearing cushioned shoes, it's like a trick on your mind; your body now thinks it's ok to land on your heel.

[Nonlinear63043]

my dog doesn't heel strike....

[viperdude281]

Remember not to land too far up on your forefoot or your calves won't survive. It's better to think of it as closer to a midfoot strike than a forefoot strike.

[timozuma]

DAMN THIS SONG!

[opmike343]

@timozuma

Agreed. YouTube needs to pull it from the song list.

[cheryfunkylady]

great video, thanx very much ;) but someone can please tell me song name too?

[apuga79]

@cheryfunkylady The name of the song is Dreamscape - 009 Sound System, Regards!

[apuga79]

@cheryfunkylady, It's 009 Soundsystem - Dreamscape, Regards!

[Veisha2007]

how fast is the treadmil going?

[Whiskey136]

i have a question though. would this help eliminate stress on the shins? you know eliminate stress fractures, shin splints, tenderness in the inner part of the shin?

[Whiskey136]

hmmmm interesting

[gourmeterotico]

Hi. Thanks for the video, it's very informative. I have a question: can you explain how the step 3 works and why it improves the technique? To me it's the most difficult step to develop. Thanks again.

[schoonerchow]

my form is getting much better when i run outside, but i have a hard time forefoot running on my treadmill. no matter what i do i just cant seem get my form down??

[MarcElliotTV]

Thanks for a great video!

[MattLeeman]

your all probably fat and have no idea about running

[SuperQBoi]

How does the pose method differ from the Chi method? I'm looking to start barefoot/minimalist running and both of these come up often for the correct running style.

[ahfook]

This videos saves my knees from injury (I just completed my first half marathon)

[GardianV3v]

@ahfook congrats bro! i can really say that im proud to hear that (even though i dont know you). it honestly motivates me to push myself when i hear the amazing accomplishments people make.

[2008Farvolitu]

¿¿¿¿¿¿¿¿¿¿¿Está probado científicamente???????????

[ImTheSaxMan]

Quickly mutes audio

[zenrunner5000]

And by the way some 'douche' is also making money on a book that talks about the benefits of barefoot running. Funny thing is the best ultra marathoner is neither a barefoot or forefoot runner.

[zenrunner5000]

The pose DVD is awful it looks very old and dated. There are useful tips on there but the quality is so bad you won't want to watch it for too long. By the way we make money in this world to eat and it's not a bad thing. Some 'douche' is also telling you to wear vibrams, last time I checked they weren't free either.

[y277480v]

watch the upper legs (quad area). you can see the jarring action of heel strike, his leg almost stops on impact with the ground, and it's smooth motion on forefoot strike.

[darklordkai1]

yeah come on baby hit that mute button 

[Danthemanlyman7]

@hardcorechrisFSU

Pose method is an attempt to make money by marketing proper forefoot running. Don't waste your time with pose. It's basically learning the same thing that running barefoot can teach you except some douche will make you pay money for not knowing. Just go run barefoot and recreate the same movements with shoes.

[hardcorechrisFSU]

@Danthemanlyman7 so...there is a difference with pose/forefoot? im still lost lol, but....i get what your saying: "stay away from pose" (;

[Thjeko]

@Danthemanlyman7 Pose is a teaching method and has ways to measure how well a runner is running according to its theory of how running should look like (pose standard). Barefoot running is just running without shoes and barefoot runners run in all kinds of different ways. Taking off the shoes can help people open their eyes to the forces they put through their feet, which will often lead to alterations in their gait to minimize discomfort.

[hardcorechrisFSU]

what is pose running? and what is forefoot running? O_O they look exactly the same...

[PureGraceEvangelism]

Great video, starting treadmilling about a month and i have been in pain in various parts of my shin, feet and more. This helps...God bless you!

[drone713]

You should not be pulling your heel up that high when jogging. As speed, your heel will naturally lift up higher. At low speeds it is a waste of energy.

[history546]

wow really motivating video

[ShaneConlan]

Better off running the way you naturally run, up your cadence and keep it at 180 per minute to reduce the shock. Have good posture and you will be fine. Pose is overrated IMO.

[nikiparis]

I love the way you can see the foot absorb the shock in the barefoot segment. When the forefoot hits the ground the heel has some space, then descends to absorb. I tried this on a treadmill and its exactly how it felt. Feet are so cool! Nicely made video.

[Gynecologist]

F*ck!  I've been missing step 4! "Add Speed."

[bustedbojangles]

Forefoot/midfoot strike seems to feel faster than heel striking only if your center of mass is in front of where you strike the ground. That is just coming from personal testing. However, it is pretty difficult to do that with a heel strike so forefoot/midfoot strike is faster by default!

[RunWalkRace]

The man is right! I've been running for 38 years & I've been wearing orthotics for over 20 years and my running has never been great over previous 20 years. Some of the reason is because of dietary indescretions, but much of this is "too much" support by orthotics AND running "normal" (e.g., "heel-strike" running). Now I run 4-7 miles per week barefoot (of 55) and I love BF Running! I wear the V's 5 fingers too and they're great although I do "surgery" on them to give my toes more freedom.

[z3061328]

Everyone always told me I ran like a deer, no wonder.. I've been using the forefoot technique naturally. And all this time I've been struggling to get the heel strike technique. Awesome clip! Back to au natural for me :D

[incognito31613]

the point of pulling the heel higher is to land on a bent knee. if you look closely when he is heel striking his knee is straight which puts all the impact force on knee which leads to "runner's knee." a bent knee allows the knee to work as a more efficient shock absorber

[korgmatose1]

I'm no pro, but it seems that you're raising your heels to far, which would be wasted energy.

[mikharju]

I'm having trouble finding the video he mentions at 4:17. He called it "functional training for running: exercises for improved strength and efficiency." Could anyone post a link please?

[danlempriere]

@mikharju Sorry have changed the name. It is "Functional Strength Training for Running: The 10 Best Exercises"

[mikharju]

@danlempriere Sorry to bother again, but I still can't find it. A search for "Functional Strength Training for Running: The 10 Best Exercises" returns no videos with exact match. Any chance someone could post a link to it?

[Jallenbah]

Heel strike looks so clumsy and stupid after seeing forefoot strike.

[ikemurray]

POSE Involves leaning forward and letting gravity to move you forward... your feet are still landing in front of you. If doing POSE on treadmill you would have to hold your self with a hand on the treadmill from falling forward.. Stepes to POSE: Pose (make legs look like a 4), Fall (lean forward to let gravity to move you forward), Pull (pull opposite leg up to re-pose to the 4).... DO NOT LAND ON HEALS... Strike toes and mid foot.. feet should land under you not in front

[DannyRikes]

Very informative video :) Thanks for posting it.

[nawhead]

it's also important to note that the heel should kiss the ground ever slightly. the entire foot should make contact with the ground. trying to stiffen the calf so the heel never touches the ground (running on tiptoes) leads to muscle fatigue and injury also. dan's technique is more for sprinting since his heel never touches the ground.

[TheGreatAristo]

@nawhead

That is something i need to try. I run barefoot, vibram's, nike free's and run on my forefoot, but I do notice that I really never have the heel touch and also get very sore in my calfs. Thanks for the info, I will try that technique.

[ktayor1]

@TheGreatAristo Yeah it takes awhile to get use to the technique, but once your calves adapt, its amazing. I dont get any injuries now. Took me about 2 months to adapt to the technique but is so worth it. Your time may very of course,

[Thjeko]

You mention Pose without any explanation and I wonder why?

Well, Pose method is a way to teach people how to run more efficiently. People that changed their running style via Pose method might call their running "pose running" or call themselves "pose runner". Nice vid. Cheers!

[nawhead]

This is one of the better barefoot / technical running vids on youtube. Thanks! @ crapiecorn, dan is showing proper heel-to-butt technique that every elite runner uses. quickly pulling with the hamstrings then letting gravity do the rest is what we want. in contrast, pushing off with the back foot, keeping it low, then throwing the foot forward is twice as hard. and dan isn't pulling higher than needed, notice it gets higher only with speed.

[crapiecorn]

@nawhead The difference is that elite runners run at a pace where it is natural. The girl in the video is running 7min/mile pace and kicking herself in the but.

[crapiecorn]

Pulling the heel higher than necessary is wasting energy.

[chuaweikuan]

@crapiecorn How about the demonstration in this clip, is his feet drive to higher? thanks!

[Demoras]

Oh wow, this is a very good clip! thanks for the upload. Forefoot running definitely looks a lot more efficient and balanced!