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2983 Views 5 Replies Latest reply: Feb 2, 2011 8:54 PM by Haselsmasher
mginns Rookie 4 posts since
Nov 21, 2007
Currently Being Moderated

Jan 26, 2011 10:24 AM

Drills for running more on midfoot to reduce shock

I am looking to see if anyone has any drills that will help teach me to land more on my midfoot to reduce the impact and schock from running.

  • Beaudug Amateur 13 posts since
    Mar 13, 2009
    Currently Being Moderated
    1. Jan 26, 2011 12:35 PM (in response to mginns)
    Re: Drills for running more on midfoot to reduce shock

    Try a barefoot treadmill run.

  • JasonFitz1 Legend 578 posts since
    Jun 19, 2009
    Currently Being Moderated
    2. Jan 26, 2011 1:42 PM (in response to mginns)
    Re: Drills for running more on midfoot to reduce shock

    This is a tough question to answer. Drills are a good way to warm-up, some coaches think they reinforce good form, but the research is mixed. Your best bet is to practice faster running in a pair of lighter shoes that have a minimal heel-toe drop (the heel isn't elevated that much). It's much easier to land on your midfoot when you're running faster in a shoe with a lower profile. It takes awhile to change your form, and it's often difficult, but this is a good strategy.


    Additionally, an important aspect of form to consider is not where on your foot you're landing, but where on the ground. Landing underneath your center of mass with a quick cadence of about 180 steps per minute is more important than landing on your midfoot. Having this high a cadence and landing directly underneath your body will also help you to land on your midfoot.


    Good luck!

    - Fitz.


    PS. I wrote a longer post about improving your running form that you may enjoy -

    Strength Running
  • ModernMaven Pro 135 posts since
    Jun 8, 2009
    Currently Being Moderated
    3. Jan 31, 2011 11:14 AM (in response to mginns)
    Re: Drills for running more on midfoot to reduce shock

    Have you looked into Chi Running at all?  I am currently about mid way through the book.  There is also a DVD, but I didnt get that.  It has ideas/ways to train yourself into running on a midfoot strike.  I am currently working on it indoors on a treadmill, but  I plan on attending a workshop next month to make sure I am doing it correctly as well.


    basically, Chi running promotes a mid foot strike with paying close attention to your center of gravity and strength in your core to minimize impact and injury and conservation of energy.


    08/15/2009-  Patrick Joyce Scholarship Run 5K (Lakewood, OH)  30:00

    08/29/2009- Outrun Ovarian Cancer OROC 5K (Cleveland, OH)    28:50

    09/12/2009- Race for the Cure 5K (Cleveland, OH) 30:08

    10/17/2009- Mid Town Classic 5K (Cleveland)  30:15

    05/02/2010- Lakewood Hospital Ambulance Chase 5K 27:45

    09/11/2010- Race for the Cure 5K (Cleveland) 28:50

    10/10/2010- Towpath Half Marathon (Cleveland) 2:16:28

    10/23/2010- Army Ten Miler (DC) 1:42:12

    03/12/2011- St Malachi 5 Miler  45:50

    04/23/2011- Run for Cover 10K (Dallas, TX) 58:18

    04/23/2011- Cleveland 10 Miler 1:34

    05/15/2011- Cleveland Rite Aid Half Marathon 2:05

    07/05/2011- Warrior Dash Ohio 36:40

    08/06/2011- Gazebo Gallop 5k 26:20 PR!!

    08/14/2011- Run Jane Run 10K 57:40 PR!!

    08/20/2011- OROC 5K 26:15 PR!!

  • LemonaidLucy Legend 332 posts since
    Sep 19, 2010
    Currently Being Moderated
    4. Feb 2, 2011 12:09 AM (in response to mginns)
    Re: Drills for running more on midfoot to reduce shock

    There's plenty of videos on youtube if you serach for pose running or chi running.


    PB 5k (training): 25:32, PB 10K (training): 56:05, PB 20k: 1:55:13, PB half marathon: 2:01:32  

    4/2/2011 Prague International Half Marathon 2:03:37

    6/04/2011 Silva Nortica Trail Half Marathon 2:14:54

    6/18/2011 Olomouc Half Marathon

    8/14/2011 Zebrak 25K

    Not faster, but farther. Not catch up, but hunt down.

  • Haselsmasher Legend 538 posts since
    May 25, 2009
    Currently Being Moderated
    5. Feb 2, 2011 8:54 PM (in response to mginns)
    Re: Drills for running more on midfoot to reduce shock

    +1 re:  Pose Method of running


    I've read both the Chi Running and Pose Method books.  At least for me I felt the Pose drills made more sense and helped me get a feel for for how things should feel when running - moreso than the Chi Running drills/exercises did.


    It feels very odd when learning.  Keep chipping away at it.  It will feel normal after a while.



    "Kick off your high heel sneakers, it's party time."

    -- From the song FM by Steely Dan

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