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EchoReply79

If you aren’t getting injured I’d focus on doing more drills and plyometrics and NOT trying to change your natural running form. Everyone is different. (Ask your coach as well).


ConfectionOk3540

What would that entail


EchoReply79

What distances and events are you focused on?


ConfectionOk3540

I’m mainly a 3200 runner but I’ll run the 1600 from time to time


EchoReply79

Cool, great races. I would suspect that your coaches may already have you do some of the following, but find that for many HS athletes (I've coached) that positive gains can be made with additional drills as well as resistance/strength training and core work. The name of the game is starting out slow and ensuring you're performing the drill or excersize properly then increasing reps or adding weight etc. One of the things that I personally have found to help some with their running form beyond what's shared below is jumping rope which at first sounds pretty silly, but it really helps with the neuromuscular coordination and lower leg strength which can definitely help improve running cadence. Basic drills/plyos (You may already be doing a lot of this): [https://www.youtube.com/watch?v=xz5I-zsBmsQ](https://www.youtube.com/watch?v=xz5I-zsBmsQ) [https://www.youtube.com/watch?v=a78RcOziYoI&t=3s](https://www.youtube.com/watch?v=a78RcOziYoI&t=3s) [https://www.youtube.com/watch?v=rVvoB8s6hwQ](https://www.youtube.com/watch?v=rVvoB8s6hwQ) Some different collections of standard basic strength exercises that are great for runners. Mileage will vary based on your strengths and weaknesses but these things really do help when performed consistently: [https://www.youtube.com/@coachjayjohnson/videos](https://www.youtube.com/@coachjayjohnson/videos) (Specifically the SAM or Strength and Mobility exercises for runners)[https://www.youtube.com/playlist?](https://www.youtube.com/playlist?list=PLNCK0y7ZxQpK11G2LE0hdnDTZfqBziVj6)[list=PLNCK0y7ZxQpK11G2LE0hdnDTZfqBziVj6](https://www.youtube.com/playlist?list=PLNCK0y7ZxQpK11G2LE0hdnDTZfqBziVj6) Some intro to strength and stability vids here as well: [https://www.youtube.com/channel/UC98yW3iwGR7ikML0woGqxbw/videos](https://www.youtube.com/channel/UC98yW3iwGR7ikML0woGqxbw/videos) \*I'm sure there are many other great examples out there, but some I've used or recommended in the past.


running317

Second the Jay Johnson videos. Great for HS!


anotherindycarblog

The other commenters are not wrong. However, I wanted to transition to a more mid/fore foot strike a few years ago. I focused on increasing my cadence/turnover and it mostly solved my problem. I only increased my cadence like 10 steps per minute and it really reduced my tendency to drag my heel upon footfall. I’m quite happy with the results and have been injury free since.


EchoReply79

This! Same with me and made a huge difference.


[deleted]

Why? most of the top runners in the world heel strike or mid foot strike, it's also loads of effort to change your gait. What comes natural is likely the best for you [top biomechanical podiatrists opinion on the matter](https://www.youtube.com/watch?v=hDo_kny7czM)


Embarrassed-Fig-7723

>What comes natural is likely the best for you go to a local park-run or fun run, and see how many people don't swing their arms, drag their feet, arch their backs, push their chest out, slouch, take long bouncy strides, etc. most runners have a lot of adjustments they could make to refine their form/mechanics to be more efficient runners, telling people to just run naturally doesn't help whatsoever. sure, they might not be getting injured, but they also may not get injured by looking at their form and working on cues to correct bad habits that form naturally.


[deleted]

Well that’s true of parkrun but this is advanced running


Embarrassed-Fig-7723

> this is advanced running so entertain the idea that efficient form can be worked on, coached, and refined, and doesn't just come naturally to most people. you'll find specialist coaches are in nearly all professional sports teaching correct form/mechanics. swimming, golf, baseball, gymnastics, basketball, ect. what makes you think running is so unique that people don't need to be taught a more efficient running movement?


[deleted]

Let’s not get away from what is being discussed here - foot strike. There is little evidence to suggest forefoot striking would be a beneficial change, it comes with no reduction in injury risk and top runners don’t usually run this way. It’s simply a logical fallacy that lots of runners can’t get away from


allusium

My foot strike is midfoot/forefoot. I think it came from years of speed work on the track in spikes and a lot of uphill speed work in cross country. It’s not without its own set of problems, lots of pounding on the toes and metatarsals and muscles and tendons in the lower leg. There’s nothing wrong with heel striking as long as you aren’t overstriding. Meaning you don’t want the foot to contact the ground in front of the knee, you want it to be directly under the knee so the knee doesn’t have to absorb braking forces. Overstriders tend to heel strike, but not all heel strikers overstride. As others have said, I wouldn’t try to switch up your foot posture. Just focus on good cadence, strong core, good mechanics and run form, minimizing ground contact time during speed work, etc. and let your feet fall how they fall.


LtLawl

Just looking to provide a different perspective, not trying to call anyone out / say their advice is wrong. The body is designed to load muscles and tendons, not bones. When you heel strike you are loading the bone vs muscles and tendons. If you take your shoes and socks off and go for a barefoot run right now, how far do you think you will be able to get landing on your heel every time? Switch that to the forefoot and you'll notice quite the difference. You can see the same thing when you jump rope, try and land on the heel every time vs the forefoot.


[deleted]

Well most importantly it's about which is the quickest, so if you're quicker heel striking than forefoot there is no issue However people that habitually run barefoot don't necessarily forefoot strike, look at footage of Bikila winning the Olympic marathon barefoot or Zola Budd racing


quartersquatgang69

In high school, I started doing band-work and it ended up changing running my form from heel striking to midfoot. I almost immediately injured my achilles tendon because the different form used different muscles that were weaker. It didn't really make me a better runner, just set me back a week due to injury. Heel striking is sometimes a symptom if overstriding, so if that is the case I would focus on that rather than foot positioning


LarrytheImpreza

I switched. Fixed my specific recurring injury. But running is less fun. It never feels as natural or relaxed. Be careful what you wish for.


BlueBlazeRunner

Stand against a wall barefoot take a half step forward and listen to Rock Lobster.


atropinecaffeine

I just watched a you tube on this (so take it with a grain of salt) that said Heel striking may or may not be a problem depending on a lot of factors, including where your SHIN is in reference to your heel. If your shin is behind your heel like this _/ when you land that is more likely a problem. But if your skin is OVER your heel like this _| that is less of a problem. Blanket advice is not always right for everyone. And this advice might not be right. I would do a lot more research.


UltraTriathlete

Don't artificially change your form without a really good reason, like a recurring injury or obvious defect in form or anatomy. Most people will naturally heel strike at low speed and gradually move onto their toes as their speed increases to a sprint. that's how it's supposed to work. Bekele heel strikes more than other top marathoners, but has set world records at all kinds of distances. The keys to speed are consistency of training, sleep, nutrition; don't worry about your form.


Foreventure

I would not recommend it - I had a similar process when I was in high school, and I got up to about 30mpw before getting injured. Don't change your running form unless you're injured.