Common Question: Should My Heel Touch the Ground?

When running barefoot, the foot strike (I prefer the term foot "kiss") often receives unnecessary focus.  New barefoot runners will spend so much time trying to master the nuances of the "perfect" foot strike, they will ignore more important elements such as posture, relaxation, etc.

I routinely instruct people to do whatever feels natural.  The idea is simple- if you follow my advice of starting on a smooth, hard surface, foot strike will take care of itself.  If you land with a heavy heel strike or overstride, pain will ensue.  Giving detailed instructions cannot account for the natural variation in anatomy.  We're all different.  As such, our foot strike will look slightly different.  

I land on the lateral side of my sole and roll my foot inward.  Others land more towards the center of their midfoot.  How you do it is mostly inconsequential as long as you can accurately react to the feedback from your feet.

There is one issue that arises repeatedly.  many new barefoot runners (or minimalist shoe runners) have a tendency to tense their calf muscles throughout the gait cycle in an effort to prevent their heel from touching the ground.  Generally speaking, this is bad.  By keeping your calf muscles actively engaged, you put undue stress on your Achilles tendon and the musculature of the calf.  The result can be a damaged Achilles, damaged soleus (or other calf muscles), bone spurs, or plantar pain that is often misinterpreted as plantar fasciitis.  

Biomechanically, your feet and legs are not designed to keep the heel off the ground through the gait cycle.  Doing so eliminates the effectiveness of the longitudinal and transverse arch, quickly tires the calf muscles, and as previously mentioned, unnecessarily increases the chances of injury.  Early on, it will also place added stress on the metatarsal bones of the foot.

Simply put, your heel should always softly touch the ground with each step. The exception to this rule is running fast.  As speed increases, there will be a slight natural forward shift in weight that keeps the heel off the ground.  The Pose method of running explains this phenomenon especially well. 

If you're new to barefoot or minimalist shoe running, please heed this important advice!  

POSE versus ChiRunning... A Showdown For The Ages

POSE and ChiRunning are two programs that aim to teach runners to run with greater efficiency and reduced injuries.  Both programs are widely supported among barefoot runners.  Both programs have fiercely loyal followers.  I have no financial stake in either.

I've read extensively on both techniques.  As is my custom, I take what I can use from any available source and experiment with it.  Some things make me better.  I keep those.  Some make me worse.  Those I abandon.  I don't believe either is entirely correct for every possible individual.  To claim otherwise would be stupid.  Still, people often ask for a recommendation of one over the other.  My response is simple- try both.

 Both methods are extraordinarily similar.  POSE will wrap itself in a shroud of "science", most of which was conducted by Nick Romanov, the man that profits from POSE sales.  ChiRunning shrouds itself in Eastern mysticsm.  I consider both to be marketing B.S., though proponents of both will claim otherwise.  The real value of both can be found in the fundamentals.

Followers of both will often preach about the infallibility of their particular program, though Chi proponents tend to be a little less dogmatic.  I have encountered several hard-core POSE followers that refuse to accept the idea that POSE may not be the best possible solution for every single runner.  Their fanaticism reminds me of religious zealots... that annoys me.  POSE claims to be rooted in science.  A fundamental tenent of the scientific method states any theory must be able to be refuted.  That idea seems incomprehensible to some POSE followers, even when presented with contradictory evidence.

Personally, I use elements of both in my own running.  Anyone that has watched me run can see both ChiRunning and POSE-influenced techniques.  The Chi element of ChiRunning leaves a distaste in my mouth, as does the pseudo-scientific fanaticsm of POSE followers.  Still, I recommend any new barefoot or minimalist shoe runner explore both methods.  Both can provide an excellent knowledge base of techniques and drills to help you find your best running form.

What are your experiences with each method?