changing footstrike - opinions?

[hot dog eating face off]

I used to enjoy running and training for races. That was then; this is now. I am finding that as I get older I am more and more stiff and  injury-prone. For the past couple of years the injuries have localized in my feet. Both of them. More specifically, the balls of my feet hurt quite a lot, especially running down inclines (we have no real hills where I live). In fact, it hurts me to walk barefoot on any surface; I have to wear shoes of some kind. I also have poor circulation in both legs and feet, and sometimes by the end of the day I have cramps, poor balance, and feet that feel like blocks of wood.

The past couple of years have been an endless cycle of injury/rest/very-gradual-return-to-running/re-injury. This last cycle, I managed to work up to 50-ish slow miles a week, but after two weeks of that, my feet complained, loudly. Very frustrating.

I have pretty much accepted that I am done with racing. While I may eventually have to give up running, I don't want to until I absolutely have to. I have always been a midfoot striker, and I'm finding this has shifted to forefoot as my calves have grown stiffer. I wonder if I would be more comfortable as a heel-striker. I've never tried to change my gait before. I don't know whether this can be done by sheer force of will, or even if it's a good idea. Thoughts?

[Fred]

" I don't know whether this can be done by sheer force of will, or even if it's a good idea."

[Ice Cream]

I used to enjoy running and training for races. That was then; this is now. I am finding that as I get older I am more and more stiff and  injury-prone. For the past couple of years the injuries have localized in my feet. Both of them. More specifically, the balls of my feet hurt quite a lot, especially running down inclines (we have no real hills where I live). In fact, it hurts me to walk barefoot on any surface; I have to wear shoes of some kind. I also have poor circulation in both legs and feet, and sometimes by the end of the day I have cramps, poor balance, and feet that feel like blocks of wood.

The past couple of years have been an endless cycle of injury/rest/very-gradual-return-to-running/re-injury. This last cycle, I managed to work up to 50-ish slow miles a week, but after two weeks of that, my feet complained, loudly. Very frustrating.

I have pretty much accepted that I am done with racing. While I may eventually have to give up running, I don't want to until I absolutely have to. I have always been a midfoot striker, and I'm finding this has shifted to forefoot as my calves have grown stiffer. I wonder if I would be more comfortable as a heel-striker. I've never tried to change my gait before. I don't know whether this can be done by sheer force of will, or even if it's a good idea. Thoughts?

I think you can do it, as long as you are willing to be very slow as you transition into the new running style. 
But how old are you?

[hot dog eating face off]

I think you can do it, as long as you are willing to be very slow as you transition into the new running style. 
But how old are you?

just turned 54.

I started running when I was 38.

[SnarlyMarly]

I think you can do it, as long as you are willing to be very slow as you transition into the new running style. 
But how old are you?

This.  And you may stay slow.

The last "specialist" I saw said "I can't believe I am going to recommend this. But you need to become a heel striker, you will become slow.  If not, you have three years left"🙁.

[hot dog eating face off]

This.  And you may stay slow.

The last "specialist" I saw said "I can't believe I am going to recommend this. But you need to become a heel striker, you will become slow.  If not, you have three years left"🙁.

Did you switch to heel striking? Was it hard? Did you injure yourself in the process?

[SnarlyMarly]

Did you switch to heel striking? Was it hard? Did you injure yourself in the process?

I tried.   I ran in Hoka Bondi with orthotics and was runnin 60-90 seconds slower than my normal.  Never became a heel striker more of a midfoot striker. I hated every moment of running.  It became a chore.   I began to hate running for the first time in 30 years.  I didn't get injured, just had a mild case of shin splits.   But my calves were happy and healthy.

Of course I hated being slow and dumped everything and my feet hurt all the time. 🙄

[hot dog eating face off]

I tried.   I ran in Hoka Bondi with orthotics and was runnin 60-90 seconds slower than my normal.  Never became a heel striker more of a midfoot striker. I hated every moment of running.  It became a chore.   I began to hate running for the first time in 30 years.  I didn't get injured, just had a mild case of shin splits.   But my calves were happy and healthy.

Of course I hated being slow and dumped everything and my feet hurt all the time. 🙄

ugh. I'm sorry, for you and for me.

[Ice Cream]

If you're going to become a heel striker, you might need a different shoe.  I find that I have trouble heel striking in shoes without some heel.  I have a hard time heel striking in hoka.

[SnarlyMarly]

ugh. I'm sorry, for you and for me.

Well, I am just behind you age wise😙.   I do remember many years ago talking to a woman that was probably about my age.   I think I had my first visit to doc for "turf toe".  Basically he said I had no arthritis and sent me on my way.   She said something about putting cotton balls under toes.  It's weird, but I tape padding to the underside of the soles that come with shoes.  It does give me some relief while running.    My friend is a sports medicine doctor, he pretty much said that there really aren't many experts at this.   I said that if there was a major hole to fill why not.   He said no one wants to deal with crabby old women and their feet.   😠😠😠😕. 

[SnarlyMarly]

If you're going to become a heel striker, you might need a different shoe.  I find that I have trouble heel striking in shoes without some heel.  I have a hard time heel striking in hoka.

Wonder if foot shape has something to do with it.   Most people progress to flat feet as they age.   I am the opposite.  I have a "claw foot". (High arches' bunions and corns)   I don't pronate well.    I run on forefeet and walk on heels.  So low heel drop puts me on my heels. 

My husband wears Hoka for long distances to NOT strike his heels.    His feet are normal.

[hot dog eating face off]

Wonder if foot shape has something to do with it.   Most people progress to flat feet as they age.   I am the opposite.  I have a "claw foot". (High arches' bunions and corns)   I don't pronate well.    I run on forefeet and walk on heels.  So low heel drop puts me on my heels. 

My husband wears Hoka for long distances to NOT strike his heels.    His feet are normal.

Interesting...I have always had high arches and non-pronating feet. Over the years, one foot has flattened noticeably and developed a bunion. I've also had various non-foot running injuries, and in many cases probably returned to training too soon. Maybe this contributed to the current lopsided state of my feet :-)

[Suesquatch]

I can speak to foot pain - change your shoes. I do 16 hour shifts and go between Danskos and Birks during the shift. Very different soles and support. If I don't I limp the next day.  Now, you can't jackass shoes on a run but you can alternate very different pairs.

Your feet need something way different than you've been wearing. I  used to wear a cushioning shoe. Now I need stability and I'm sure motion control are in my future.

[Coyote Mas Loco]

I'm mostly a heel striker and have been for my 40+ years of running. I'll run 5K pace and faster as a mid-foot runner, but anything slower is usually heel to toe.

[Fred]

Salazar was a heel striker and he was the fastest guy in the U.S at one point. Although this probably lead to him being injured.

http://running.competitor.com/2012/08/training/five-lessons-learned-from-alberto-salazar_57069/4

"Salazar, who in his prime ran like an old man squatting down on the toilet, spent a lot of time tinkering with Ritzenhein’s running form after the two began working together in 2010. The reason was that Ritzenhein, a heel striker, was overstriding and essentially hitting the brakes every time his foot struck the ground, sending severe impact forces throughout his body, which contributed to multiple stress-related overuse injuries. The rationale behind getting him to become a midfoot striker was to land more under his center of gravity, thus reducing the severity of the impact forces radiating throughout his body with each stride."

[hot dog eating face off]

This evening I took a walk (as I usually do) in an old pair of NB something or other, a basically support-free shoe I used to race in but now wouldn't dream of running in. Anyway, I noticed quite a lot of pronation happening, in both feet. Granted, this was fast walking, not running, but it still made me think that a cushioned stability show might be worth a try.

[Ice Cream]

There is a recent article in the NYTimes about this topic. Read it yesterday.

[Rochey]

I swear by AIRROSTI when I have injuries, and one of my last providers suggested I attend a Pose running clinic.  So, I did.  This running form focuses on mid-foot strike and high cadence.  I pretty much ignore the cadence part, but I have tried focusing on the strike.  Recently I developed peroneal tendinitis in both legs, likely due to under-pronating and repeatedly straining my ankle.  I noticed that when I really concentrated on a neutral mid-foot strike, along with icing and rolling, it went and stayed away.

If you choose to try to change your strike, do it slowly or you'll cause other compensatory injuries. 

[Rochey]

Link?



That being said, I have no chronic aches or pains, and I've actually been getting faster over the past couple years

jerk

[Rochey]

It’s the kinder, gentler Rochey