Comments on: What is Good Running Form?

By: Susan Dawson

Susan Dawson — Tue, 30 Nov -0001 00:00:00 +0000

I call shenanigans on the comments that there is no evidence that being higher off the ground leads to instability and sprained ankles. I very rarely wear anything with a heel because I constantly roll my ankles the farther away from the ground I am. I have discovered that I am a klutz with shoes on, but my coordination and balance improve exponentially with shoes off. Unfortunately I am easing back into running after a long break, plus I am overweight, so for the moment I need some cushion for the asphalt. Looking forward to start easing some minimalism into my training when I am ready.

By: running beginner

running beginner — Tue, 30 Nov -0001 00:00:00 +0000

Thanks for this article! I just started the couch to 5K program and have been experiencing quite a few aches and pains...hopefully these tips will help!

By: Anders Torger

Anders Torger — Tue, 30 Nov -0001 00:00:00 +0000

Just one more comment, it is rather typical that shoe manufacturers only refer to barefoot running, rather than minimalism. They try to make the picture that either you run 100% barefoot, or you use their overly cushioned high-heeled shoe. I've seen this many times. The interview with Simon Bartold is just one of many examples.

By leaving minimalism out of the picture they don't need to answer the question "maybe it would be better with a little less cushioning, heel lift etc?".

By: Bill Lee

Bill Lee — Tue, 30 Nov -0001 00:00:00 +0000

Excellent article, I personally go for the Vibrams when running but it seems like good form is what matters most when it comes to improving and getting less injuries.

-Bill Lee
http://www.runfaster360.com/

By: briderdt

briderdt — Tue, 30 Nov -0001 00:00:00 +0000

I think the whole "evolved" argument falls apart in modern society. When we don't starve because we can't run fast enough, there's no weeding out of the weaker, lesser-evolved part of the population. To say we evolved to wear shoes is the biggest bucket of BS I see bandied about in the whole subject.

By: Jason Fitzgerald

Jason Fitzgerald — Tue, 30 Nov -0001 00:00:00 +0000

I just watched a quick video with author/coach Jack Daniels and he was talking about the variability of foot landing patterns. He agreed that everybody is different and no one foot stride (forefoot, midfoot, heel strike) is ideal because the "best" running form is the most efficient. Some runners are more efficient (as measured during a VO2 Max test) with a heel strike as opposed to a midfoot stride. Videos of Meb Keflizighi winning the NY Marathon show a heel strike, actually. So a particular runner's best running form is what is most efficient for them in terms of oxygen consumption. You'll never know without measuring it.

By: Robert Cunningham

Robert Cunningham — Tue, 30 Nov -0001 00:00:00 +0000

Epic, simply epic!

Still, like most articles on running, the "ground hypothesis" is that the runner is already running, and we simply want to figure out how to run "better".

We first must agree about what "better running" means. Does it only mean faster? Or farther? Or maybe with fewer injuries or less pain? How about with greater comfort and joy? Clearly, depending on the person, the definition of "better" can change with time and circumstance.

Let's instead look at the completely unsuccessful runners, the "broken" runners, folks who haven't ever learned how to run without pain and injury, or with any comfort at all. What do we tell them? Where do we start?

I'm such a person. I quit running for 20 years before triathlon made me want to try again. And then I broke, just like I did 20 years before. Changed things and tried again. And broke again. Changed more things. Broke AGAIN!

I'm now running with more comfort and joy (yes, like the Christmas carol) than ever before in my life. And I didn't stumble upon this until I turned 54 (my present age).

What is SAFE and COMFORTABLE running? What is the "minimal" stride we can teach to ALL non-runners to help them find success? (And comfort and joy, of course.)

I have my answer, and it also seems to work for a few other "miserable" runners with whom I've shared it.

Do you know what it is? What do you think are the most important components of a stride that can provide comfort and joy to ANYONE who is medically capable of running? And in a way where the surface and/or shoes just don't matter so much?

Hint: That Kenyan kid in the video has the right idea.

-BobC
http://BobIsATriNewbie.blogspo...

By: Pete Larson

Pete Larson — Tue, 30 Nov -0001 00:00:00 +0000

In reply to Paul Rodman.

Thanks for sharing your story - I agree that we all are a bit different.
Strangely enough, my preferences tend toward either a softish shoe like the
Kinvara, or bare minimum like the Fivefingers or Merrell Barefoot. I've
found that I really don't like shoes that have thick, firm soles - this
would include things like the Saucony Fastwitch 5 and New Balance Minimus
Road, or most anything with a heel lift above 5-6mm.

Pete

By: david

david — Tue, 30 Nov -0001 00:00:00 +0000

Right, Simon Bartold, this is why I switched to minimal running as a chronic heel striker with horrible form and bad injuries and am now injury free while simultaneously increasing my mileage. What Bartold says simply epitomizes the whole running shoe issue as exposed by Born to Run and Runblogger. Asics isn't going to make any money selling less shoe. The shoes we wore thousands of years ago were not 12 mm lifts; they were thin sandals and such. Great post Pete, as always. Always good to get emotionally involved.

By: Patton

Patton — Tue, 30 Nov -0001 00:00:00 +0000

Pete-Brilliant post. It did get me to thinking that the constant in this conversation is the importance of natural running form and technique. I think we are seeing more and more data identifies that there some key movements you body is engineered to do very efficiently, particularly with regards to running.
My understanding of unshod populations is that we see very consistent patters of movement. My understanding of a shod populations is where a wide spectrum of running styles are introduced, particularly movements that are nearly impossible to do in a more natural state or barefoot. Perhaps the most effective way to empower athletes is to deviate as little as possible from the movement your body is designed to do most effectively. If you can develop and rely and the things your body is designed to do, it may shift the role of shoes from crutch to tool.

By: Curb Ivanic

Curb Ivanic — Tue, 30 Nov -0001 00:00:00 +0000

Pete, great post. I call instantaneous BS detection when Bartold says we have actually now evolved to run shod.

But I think the one thing that is getting missed in the whole running form discussion is that form is only one element of what makes a good, healthy runner. If we look at the majority of the running population (not just the elites who are probably outliers on the curve) many runners run poorly because they move poorly in general. We live in a very sedentary culture. Many runners get into the sport as adults in their 30s, 40s, 50s or older. Aging and years of abuse or underuse have made them weak, their joints restricted and their muscles are full of knots (trigger points).

Primitive man may have not run in shoes but he was also probably a lot
stronger and more agile than modern, industrialized man. With no cars or
machines to do heavy labour we had to move more. Living day to day was a workout. So to me the solution isn't as simple as running barefoot or in minimialist shoes (though both can be great tools if used properly).

Trying to change form without also working on any strength and mobility deficits will at best limit the benefits or more likely, increase the risk of injury. Form work needs to be part of a comprehensive training program. Strength training, joint mobilization and trigger point release need to accompany any technique work. After working with hundreds of runners over the past decade I can say the majority had restricted ankle and hip mobility which will affect their form. If they simply tried to alter form without improving the joint and muscle function in these areas it probably wouldn't have worked well.

(A reduction in running volume is also prudent during the initial period of change.)

By: Jeff Bradford

Jeff Bradford — Tue, 30 Nov -0001 00:00:00 +0000

Yet another shoe company rep poo-pooing the minimalist/barefoot movement! Well poo-poo to him too! The paranoid conspiracy nut in me is starting to think there's a conspiracy afoot where the big shoe companies are trying to keep our feet imprisoned in unreasonbly lifted/cushioned shoes (there's an idea for a movie there, I just know it!). :-)
I really liked your analysis Pete and your advice for everybody to just experiment for ourselves is the best out there. After all, everyone is different. I've tried running in a variety of shoes, trying both a heel-strike form and a forefoot/midfoot strike. I have found that my feet, and entire body for that matter, are much happier and stronger when I forefoot-midfoot strike in a shoe with a 0-4mm heel-toe drop. Also, using this "barefoot" style of running has really increased the enjoyment of my runs which has made ALL the difference in the world. Plus my calves have never been stronger or more ripped! Thanks for keeping up such an informative blog.