Most runners are never taught how to run properly. People take lessons to learn how to swim, play tennis, golf and many other sports, but running is usually not one of them. The result can be poor form, such as heel striking. Heel striking happens when you over-stride and your feet land too far ahead of you. This can lead to knee and foot pain and injury. It can take some time, but learning the right running technique will help you avoid heel striking and the pain that can result from it.
Step 1
Don't over-stride. According to Chi Running expert Danny Dreyer, "Don't let your feet get ahead of you. Always make it a point to stay ahead of your feet. If you're reaching with your legs as you swing them forward, your feet will land in front of you and you'll be putting on the brakes with every foot strike."
Step 2
Keep your feet under your hips. When you are running, your feet and legs should stay under your hips. Think about how you ride a bike and practice this pedaling motion with your feet. Your feet should go down and then back behind you. This will keep them under your hips and not out in front of you.
Step 3
Land on your mid-foot. Ideally, you want to land on your mid-foot and easily roll to your toes when running. This will help absorb more shock and prevent heel striking. Smaller steps and a higher cadence can help you land mid-foot. The ideal cadence is 90 foot strikes per minute. To check yours, count how many times your right foot lands in 30 seconds and multiply by two. If it's below 90, take smaller steps.
Step 4
Run barefoot. Running barefoot on a flat beach, football field or golf course can instantly correct your form. Your feet will not allow you to land on your heels, because that would be too much impact. Running barefoot can be a good drill to incorporate one to three times a week. The key is to memorize this form and how it feels, so when you put your shoes back on you will maintain it.
Step 5
Check yourself. Have someone videotape you from the side when you run. Run at a normal, relaxed pace, and then watch the tape in slow motion. Pay attention to your feet and how they land. If your heel hits the ground first, you are still heel striking. Continue working on your technique, and eventually your body will conform.
Tips and Warnings
- Changing your running technique can take time. The longer you have been running, the longer it can take to adjust. It can be easy to go back to your old form when you are tired or unfocused on a run, so be aware of your form at all times and check how your feet are landing every few minutes to make sure you are not heel striking.
Things You'll Need
- Running shoes
- Watch
- Video camera
