Simple Steps to Improve Your Cadence to Prevent Overstriding. The running industry is often caught up in a whirlwind of rumors; drugs in our sport, how running is “bad for your knees”, and that it is bad to run with your heel striking first. We cannot do much about the first one, that is up to the drug federations, and we will keep battling the out of date myth that running is bad for your knees, but we can show you that if you are a heel striker you do not need to adjust your running stride, nor do you need to stop being a heel striker IF you are not overstriding and your cadence is high enough. Now: If you want to transition from running with a heel strike to a midfoot or forefoot strike, that is okay too, but a heel strike itself is not the reason you have injuries like shin splints or IT band syndrome. If you want to find the best running shoes for a heavy heel strike, we are big fans of choosing a shoe that is comfortable to you, rather than relying on a particular shoe to fix a problem. Today we are going to explain to you what is a heel strike and why heel striking is not as bad as you think, how to determine your ideal running cadence, and how to prevent overstriding, which is most likely the real reason you keep getting injured.

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This article comes with a warning though, you will have to be prepared to explain this over and over again to running friends who ask you about a heel strike vs. Ready to become the master? What Does a Running Stride Involve? In last week’s article, Introduction To Running Biomechanics, we took a look at the individual components that make up a single stride, collectively referred to as the Gait Cycle. We considered two phases: the Stance Phase (during which your foot is in contact with the ground) and the Swing Phase (during which the same foot is off the ground).

We divided the stance phase up into four stages: Initial contact. When the foot of the front leg first touches the ground. Braking/absorption. The body making a controlled landing and absorbing elastic energy to use later in propulsion. Midstance. The moment when the supporting leg takes maximum load as the body passes over it. Propulsion. The ankle, knee and hip all extending(triple extension) to push the body up and forwards using the elastic energy absorbed during braking, up to the moment when the foot leaves the ground (toe off). This marks the beginning of the Swing Phase, a passive stretch reflex mechanism that fires the now non weight- bearing leg forwards, until the Gait Cycle for that particular leg starts once again with initial contact.

Now: Although running depends on wholebodyinteraction, being aware of the individual components of the Gait Cycle can help you appreciate how slight modifications to your running form can have a knock on effect that can lead to overall improvement in performance and less susceptibility to injury. The key words in that sentence areyourrunning form. Despite claims made by marketed running styles like Chi, Pose and Evolution, differences in our biological make- up strongly suggests that what works for one runner will not necessarily work for everybody. The fact that elite, world class runners possess different running styles strengthens the argument against a one- style- fits- all approach. However, there are some elements common to almost all successful running styles, and we are going to dive in deeper to those today.

Is Landing with a Heel Strike Running Bad? Over the last couple of years, the rise in popularity for barefoot running and minimalistic shoes has fueled debate over what part of the foot should touch the ground first – the heel, the midfoot or the forefoot. In the excellent article “Is there an Ideal Footstrike for Runners?,” John Davis puts aside claims made by supporters and opponents of minimalistic footwear and instead takes a look at what scientific studies to date tell us about different footstrike styles. As you will see from his article, much of the data seems to contradict itself, advantages being uncovered only to later reveal disadvantages. But get this: What studies do suggest is that the issue is not so much what part of your foot touches the ground first, but how close that initial contact is to underneath your hips, i. Watch The Misfits Online Free 2016. What does that mean?

Let us explain: Does Running With a Heel Strike Cause Injuries? Over the last couple of years, the heel strike (also known as a rearfoot strike) has been increasingly labelled as the chief perpetrator of running injury. Check this out: Consider the results of a study done by Pete Larson at the 2. Manchester City Marathon. Using a high speed camera, Larson filmed runners at the 1.

At the 1. 0K mark, his results for 9. Heel strike: 8. 8.

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At the 3. 2K mark, Larson identified 2. Heel strike: 9. 3% (8. Forefoot: 0%In light of these performance results, how can heel striking be regarded as inefficient? The answer could well be in what we saw earlier: running efficiency is not so much a question of what part of the foot touches the ground first, but how close initial contact is to underneath the hips, i. A heel strike that lands close to the hips and on a bent knee causes no significant over- braking or over- loading to the knee. It is what coaches often refer to as a “glancing” or “proprioceptive” heel strike and should not be primary cause for concern or preoccupation.

Get this: This is the heel- strike sometimes seen in elite athletes, a classic example being that of American long distance specialist Meb Keflezighi, silver medalist in the 2. Olympics men’s marathon, winner of the 2. Boston Marathon. Meb Keflezighi in the 2. Boston Marathon(Courtesy of Peter Larson)If Meb can heel strike and get away with it, I think we can too! Viking Quest Movie Watch Online. Remember to listen to the interview with Meb’s Coach, Bob Larsen for more insights into training with Meb.

What is Overstriding and How Do I Know If I am Overstriding? In contrast to the above is the act of overstriding, where the foot comes into contact with the ground well ahead of the hips. More often than not with overstriding, it is the heel that strikes first but what is more important is the fact that, as seen in the photo below, the knee is straight and locked out. Overstriding is commonly associated with the creation of greater braking forces and excessive impact. Research has shown that a more extended knee contact angle can increase the forces experienced by the body and therefore increase injury potential. Overstriding runner(Courtesy of Peter Larson)What does this mean? If you are overstriding, landing with your leg straight, knee locked out, you are sending a strong shockwave up your leg, which increases your risk of injury.

From hamstring to achilles, and especially shin splints, overstriding is more likely to get you injured than any other aspect of your running form. Still confused? Listen to this podcast episode with Max Prokopy of UVA Speed Clinic, who explains what overstriding can cause and how to stop overstriding (and getting injuries) with a few simple changes you can make during your runs. This is interesting: Runners who overstride take fewer steps per minute (at a given running speed) than runners who do not over- stride. In other words, they have a lower stride- rate.

In the 2. 01. 1 paper “Effects of step rate manipulation on joint mechanics during running”, researchers from the University of Wisconsin- Madison investigated whether they could reduce impact forces in runners by increasing their stride rate. By monitoring load changes following +/- 5% and +/- 1. Subtle increases in step rate can substantially reduce the loading to the hip and knee joints during running and may prove beneficial in the prevention and treatment of common running- related injuries. How do Runners Increase Run Cadence? Another word for stride rate is cadence. It is measured in strides per minute (spm). You can easily determine your own cadence by counting the number of times your left foot hits the ground whilst running for 3.

Let’s imagine yours was 4. Double that to get the total for 6.