Speedwork and Your Form
(This is part II of a mini-series on speedwork. If you missed part I check it out here: Speedwork 101 Run Faster so You Can Run Faster.)
There is a common misconception among runners that heel striking is bad, and if you’re a heel striker, you need to fix your form.
However, up to 94% of runners are natural heel strikers, and even most (over 70%) of elite runners are also heel strikers. Heel striking is not something that needs to be “fixed.”
But there is a scenario when we ALL need to become forefoot strikers. And that is when we sprint.
Although most people are natural heel strikers, EVERYONE will become a forefoot striker if they are running fast enough.
Speed Determines Footstrike
Becca and I are natural heel strikers. But when we speed up, our footstrike changes based on how fast we are running.
As you speed up, the amount of time your foot is contacting the ground with each step gets shorter. When the ground contact time is very short, there is no time for you to land on your heel, roll onto the mid foot, then onto the toe before you toe-off. There is only time to land on the forefoot. This is why when you see sprinters racing, their heels never touch the ground. They are SPRINTING. Even when watching 800m runners or milers in a race, you’ll notice that early in the race, before they are going “all out” most will land on the heel or mid foot. When they ramp up their speed in the final homestretch, these runners will all become forefoot strikers. They are running as fast as they can.
We never really pay attention to elite runners while they are jogging slowly during warmup or cool down. But if we did, we would discover heel striking. When we see beautiful action shots of runners in mid-air, with that beautiful knee lift, foot cocked to land on the forefoot - that is a still photo of a runner who is running FAST.
Think about it. When we walk (the slowest pace!) don’t we all land on the heel and roll through to the toe? Slow jogging is not much different at all. Unless you are a natural mid-foot or forefoot striker (the vast minority) you SHOULD be heel striking for almost all your running.
Take a look at the photos below. Above, Antonio is jogging. Like most of us, he is a natural heel striker. Below he is doing strides, which are run at a quick pace but not all-out sprinting. His entire posture has changed: He is landing on the mid foot, his stride is longer and his lead knee is lifted higher. He spends more time in the air and less time in contact with the ground.
Jogging
Running Fast
If you are just getting started with strides and do not normally push yourself to run fast, you can help teach your body to adopt the posture appropriate for sprinting. Here are a few cues that can help:
#1 Take Quick Steps
In other words, increase your cadence. A common error when trying to run fast is to lengthen your stride, or reach forward with the lead foot. You want to contact the ground underneath or very slightly ahead of your center of mass. If your foot lands way out in front of your body, you will create breaking forces and put excessive strain on your knees.
(Please note: even while you are taking quick steps, your stride will lengthen as a natural result of running faster. It is not something you need to focus on. Intentionally lengthening your stride will lead to over-striding.)
#2 Pump Your Arms Quickly
This is simply another way to cue a faster cadence. The legs will naturally fall into the same rhythm as your arms because the body needs symmetry.
#3 Use Your Cannons
Remember that as a runner, your power comes from your booty! You are pushing yourself forward by using the muscles in your back body. Actively squeeze your glutes with each step, and push your foot into the ground to propel yourself forward.
The final installment in the Speedwork Mini Series is now live!
The Greatest Training Tool: Perceived Effort