Why & How to Stop Heel Striking When You Run

Whether you’re fairly new in taking on the sport of running or a seasoned runner who has been running for many years, chances are you have experienced or will experience some sort of overuse injury. It’s an ongoing story as research shows that about 50% of runners are injured every year.

Heel Strike RunningRunning injuries can occur for different reasons from rotational forces and/or impact, friction, propulsive forces or all of the above.

One of the major causes in experiencing injuries as a runner is due to improper gait and running form. The primary culprit – heel striking.

The Top Five Injuries in Heel Strike Runners

1.  Plantar Fascitis

Painful condition in the arch tendon where it becomes inflamed. Excessive heel striking and impact along with friction of “starting and stopping” leads to straining this arch tendon and actually weakening the strength of the foot.

2.  Patellofemoral Syndrome (aka: Runner’s Knee)

This pain occurs when the patella does not track or move correctly when the knee is straightened or bent.  This can lead to the damaging of surrounding cartilage and tissue underneath the patella where it can be very painful.  Runner’s knee occurs due to heavy impact while running (again heel striking).

3.  Hip and Low Back Pain

Running inefficiently can place strain on the low back and hips. Heel striking can cause a reaction moving up through the kinetic chain in creating huge forces and impact from the joints, muscles, tissues, tendons of the knee, hips and low back.

4.  Calf and Achilles Strains

Pulling or straining a calf muscle and/or the achilles are caused by pushing off  hard every time a stride is taken. These injuries can also be acute if not properly warmed up or using excessive force early in a run. Calf and/or achilles strains and pulls can occur due to fatigued, overworked or over-trained legs.

5. IT Band Syndrome (Iliotibial Band Syndrome)

The IT Band is a very thick and fibrous tissue that attaches to the muscle at the top of the hip and runs down the outside of the thigh connecting to the tibia bone. This can be an extremely painful condition. In essence, the IT band becomes tight due to rotational forces from heel striking with the foot and knee tracking inward instead of straight on.

The Top Four Ways to Prevent Heel Striking Running Injuries

1.  Adopt a Natural Running Gait

The goal is to eliminate the heel strike completely by hitting mid foot with each stride while allowing the heel to settle.

2.  Wear Proper Footwear

low profile running shoeWearing a running shoe with a high heel which creates a high ramp angle sets your body up for disaster. Your body is already thrown out of balance placed into a tilted position with your hips being thrown forward and your back being arched before you even head out the door. Your body will compensate with each step you take in trying to get balanced. In addition, wearing a running shoe that is too cushy will prevent the foot from feeling the ground beneath them. Blocking the feel of the road will prevent the runner from teaching the body how to run naturally and efficiently. Hello injuries!

3.  Keep Your Feet Under Your Center of Mass

It is virtually impossible to heel strike if your feet land right below your center. The minute those feet land in front of your body, the chances of heel striking become far greater.

4.  Work with a (Natural) Running Coach

Seek assistance from a coach who is knowledgeable in helping you make a safe transition from a heel strike gait to a Natural Running gait. It is virtually impossible to drop the heel strike on your own without the help of a professional “eye.”


Running DrillsLooking to enjoy healthy running?
Get help from a Natural Running Coach who provides observations, helpful tips, practice drills and more. Amy can help make the transformation from heel striking to Natural Running less painful to keep you injury free for a lifetime as a runner.

Listen to how it has worked for other AVC Elite Runners.

 

Physical, Mind & Body Challenges

View from Catalina TrailWow Catalina!  When Amy announced the 20M and 50K Trail Run-Trek Event on Santa Catalina Island, I was on board from the start. It had been a desire of mine since I heard of AVC Elite Training’s previous experiences there. Amy guided us through the Tough Mudder experience successfully in February 2013 and I was ready for another challenge for 2014!

Amy, our coach and mentor, worked with diligence in creating a trail running and trekking program that would simulate the terrain of the Trans Catalina Trail. Her coaching provided us with an incremental program of increased miles, trail difficulty, in addition to support in all aspects of preparation for this event. Weekly emails informed us on fluid and food intake, trail direction and any outstanding questions. Amy provided throughout hydration and fuel information helping us learn how much and when we needed to consume both.   She provided products that were invaluable for our time on the trail. BONK bars and FLUID drinks were easy to digest and gave me the energy I needed to accomplish increasing miles and time on the trail.

As the weeks advanced so did our miles (and our groans)!  Ten, thirteen, fifteen, miles…oh my! I am a lifelong runner and the most I had ever run in one distance was 13.2 miles (a half-marathon) so one can only imagine how overwhelming a 50K distance would seem not ever completing even half that mileage let alone 31.7 miles!

As the miles increased, so did my two nagging injuries that I have been battling off and on for years. Amy was insistent that I care for them and offered alternatives and possible remedies. I utilized Rock tape, which I had learned about from my Tough Mudder experience with Amy, as well as Sore No More. These were beneficial in coping with my piriformis syndrome and lower back issues. Amy encouraged massage, vibration, foam rolling and checking with my podiatrist to cope with a nagging neuroma that has been plaguing me for quite some time.

The next “gentle nudge” from her  proved beneficial as well. Though resistant at first, I acquiesced to Amy’s suggestion in using trekking poles for our long endurance training Saturday’s in preparation for the super steep climbs that we would be tackling in Catalina.  Trekking-Poles-NewtonsI must admit, I had never used poles before and was skeptical. Amy instructed me on the proper use of the poles and encouraged me to practice carrying them on my runs. She explained how to implement them on super steep climbs for efficiency and economy. These proved to be a lifesaver, as they helped take the pressure off of my injuries and allowed me to complete the required miles on our long endurance trail runs.

Catalina-Boat-RideFinally, the day had come for all of us to head to Catalina Island. Amy made the trip carefree and a success. She arranged for our ferry ride providing terrific accommodations at a lovely boutique hotel which also included breakfast each morning for all of us.

This was so much fun as we had the whole place to ourselves taking up the entire hotel! There was a celebration dinner along with optional dinner arrangements for other nights.

This certainly took the anxiety out of our anticipated Trail Run and Trek, which was challenging and definitely an experience to remember.

Catalina Trail Run FinishAh, the feeling of elation when I completed the 31+ miles, and ran towards those who were camped at a restaurant waiting for us! I must admit, that I was a little tired, but felt great! As with Tough Mudder, I did not experience any debilitating soreness or discomfort, which I know is directly related to the training I received under Amy’s instruction. I can’t emphasize enough, how critical Amy’s method of training has assisted me in completing this challenging goal.

Catalina Training GroupA most significant aspect of this experience is the friendships I have developed and treasure with the AVC Elite Training Family.  My hat is off to you Amy, as you continue to provide not just a physically challenging experience, but one that encourages growth in both mind and body.

I am thrilled to be part of the AVC Elite Training Team!

~Cynthia

Are you ready for a new challenge of mind, body and spirit? Stay tuned for another AVC Elite Special Event coming soon. We promise more adventures are on the way!