Episode 7 - Is heel striking bad? What’s missing from this conversation?

Episode Summary:

In this episode, Alison Marie challenges the common belief that midfoot striking is superior to heel striking. She explains that switching to a midfoot strike isn't always beneficial, as every runner's body functions differently, and forcing such a change can reduce stride efficiency. Instead, she stresses the importance of proper whole body mechanics, focusing on stacking, mid-stance loading, and powering through hip extension for more efficient running. Alison offers various resources for improving running technique, such as her Runner's Lab masterclass, the "Foot Fix" course for addressing foot-related issues, and her "Pelvic Floor Fundamentals for Runners" course for managing pelvic floor symptoms during running.

Key Takeaways:

• Heel Striking vs. Midfoot Striking: Heel striking is not inherently bad, and switching to a midfoot strike doesn't guarantee improved performance or injury prevention. The key lies in the overall stride mechanics rather than focusing solely on foot strike.
• Efficient Stride Mechanics: The most important factors for an efficient running stride are avoiding overstriding, maintaining proper body alignment (stack), and generating power through hip extension. These elements contribute more to running efficiency than the part of the foot that first contacts the ground.
• Strength Training for Optimal Performance: Incorporating strength training that focuses on body alignment, rotation, and hip extension is crucial for improving running form and preventing injuries. 

Time Stamps:

[00:00] - Introduction

[02:46] - If not heel striking, what actually matters?

[5:01] - The importance of rotation.

[08:6] - The importance of your stack.

[12:24] - Getting out of your head.

[15:00] - “Fixing” your stride with strength training.

[20:08] - Summary and resources.

Resources Mentioned:

• The Runner’s Lab: The Runner’s Lab is a 2 hour virtual masterclass, part powerpoint style education and part practice to move, feel, and experiment with your physiology, stress resilience, running biomechanics and my 5 essential skills for an efficient stride in your body.
• The Foot Fix: The premiere rehab program designed specifically for female runners struggling with plantar fasciitis, numbness and burning, Achilles issues, and chronically tight ankles and calves.
• Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!

Quotes:

“What happens a lot of times in that case is we just kind of, I don't want to offend anybody with this, but I'm going to say it anyway, fall into this like a prancy fairy up and down running pattern that loses the power forward from the back end of the stride. So we basically shorten the stride from both ends in an effort to reduce that over-striding heel striking presentation, which is not what we want.

“So when you try to think your way through them, you're just overthinking everything and then likely not enjoying your run the way you want to. And isn't that the reason why most of us do it? Because we enjoy it. This is a choice. We're choosing to be out there because we like it. Let's not take away that joy.”

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