Mid-foot Strike Video

Thanks for all the great questions regarding technique. I thought it was time to post some video to further address this. In the first video, you will see Margot demonstrate mid-foot strike. There have been a lot of questions as to what this is, what part of the foot is involved, etc. View this several times and then watch the second video of her running and putting the mid-foot strike in motion. Notice how relaxed she is and how everything is "inline" with her body. Also pay attention to her arm swing. I did not comment on this in the video, but she does an excellent job in keeping her elbows high and bent...driving the elbows back. You do not want to swing them too far foreward and/or across your body. Key note, there is a direct correlation between your arm swing and cadence. They will mirror each other.

Thanks to Margot for helping with the video. You can read her Blog post on her recovery from ankle surgery and congrats goes out to her for just qualifying for the World Triathlon Championships - E

Hi Dan - I tell runners that the technique is not hard, what is hard is having the patience to develop the muscle memory required for the long haul. So it will take time and what you are experiencing is all normal. It will get better and easier to hold onto the form longer and longer into your runs. Remember way back when you first started running and building miles. Every time out you could go a little further and a little further. This is the same principle. So keep at it. One thing I would recommend is for you to stop your long run as soon as you are unable to maintain good form. This way you are always practicing good repetition and not continuing to run the "old way". This would be especially good if you have been doing the same type of long run for some time. Your body likes change and responds to change and this could be a good excuse to do it now - E

You need to be a member of Eric Orton Global Run Academy to add comments!

Join Eric Orton Global Run Academy

Comments

Jacob Cossairt May 19, 2014 at 7:37pm

John, it says "This video is private." for me too. I've never seen them, but perhaps they are similar to this other video? http://www.youtube.com/watch?v=XaYQwq6TnXY
john hudak May 19, 2014 at 8:52am

I wanted to revisit this video, but it now says that it is "private." Is there any way to view again? Thanks!
Sebastien Bouret August 6, 2010 at 2:10pm

Thanks Eric & Margo, very useful! Have been running in Vibrams for 2 months now, just getting to long comfortable runs now. These tips on good form and slow progression were key!
Phillip Snell July 18, 2010 at 10:52pm

Hey Eric,
Looking for input for a chronic right lateral gastroc tear. I too eagerly dived into Pose Technique 4 years ago to help with patellofemoral pain. The good news was no more knee pain. The bad news is that whenever I push mileage on long day over 20, with attention to gradual increase in mileage, the calf gives out. I am diligent to avoid pushing off, but find that it can't handle the eccentric load as I land. Take care.
Tim Gavin August 25, 2009 at 7:11am

Eric,
Great video, with very simple instructions to work on. I am curious, however, as what makes good walking form. I have been struggling with PF and other foot issues all summer and have been working on changing my form. Running and concentrating on keeping the foot dorsiflexed helps greatly. However, I just don't feel comfortable while walking. Is there a simple walking technique that I can employ?

Thank You for the site and your obvious hard work in maintaining it.
Tim
jami dulaney August 10, 2009 at 6:20pm

Thanks a bunch. I will get started on the suggestions. I enjoy the site. Keep it up.
Eric Orton August 10, 2009 at 4:06pm

Hi Jami - Welcome to the site. How new are you to mid-foot striking? This could be from overpronation and just somewhat natural for you. Your shoes could also be contributing to this if they are heavy, stability shoes. If you are not having any issue, I will continue to focus on form and work on the Fit Ball Foot raises and One Leg Scissors in the video section. This will help you get a good feel for the ground and help integrate your big toe for stability - E
jami dulaney August 10, 2009 at 10:26am

Eric, I tend to land on the outside of my midfoot. How do I correct for this?
Eric Orton August 4, 2009 at 11:45pm

Hi Dan - I tell runners that the technique is not hard, what is hard is having the patience to develop the muscle memory required for the long haul. So it will take time and what you are experiencing is all normal. It will get better and easier to hold onto the form longer and longer into your runs. Remember way back when you first started running and building miles. Every time out you could go a little further and a little further. This is the same principle. So keep at it. One thing I would recommend is for you to stop your long run as soon as you are unable to maintain good form. This way you are always practicing good repetition and not continuing to run the "old way". This would be especially good if you have been doing the same type of long run for some time. Your body likes change and responds to change and this could be a good excuse to do it now - E
Dan O'Toole August 4, 2009 at 8:32pm

Is there a preferred distance to start on? I've been trying to work this into my 8 to 10 mile runs. I noticed that I am really good at it for the first half and then I loose it when the fatigue starts to get me and then I have to make a more concerted effort.

of 3

This reply was deleted.