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2251 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 575 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 - http://strengthrunning.com/2010/06/how-to-run-like-chris-solinsky-improve-your-form-to-prevent-injuries/





    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.





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  • 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.





    Lucie


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

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  • Haselsmasher Legend 520 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.

     

    Jim





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

    -- From the song FM by Steely Dan

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