While waiting for my plane to take off from Oakland yesterday, I read an article in the Running Times about "Heel Strikers and Striding".

Now before I go into the details - I had this figured out in the early 90's.  I ran 60 miles/week from 79-81 all on the pavement (hated trails then - they slowed me down) and basically crashed out my body IN TOTAL.  

Fast forward to the early 90's and I had some professional cyclers stay with me annually in Milwaukee for a 14 day (17 races) event called Superweek.  I learned what I could about biking.  During their training runs, I would go out with them but couldn't keep up when they cranked it up.  I asked them about my Trek bike and the gearing and I told them that I needed a gear to make me go faster.  They said "No" - I had to learn to get faster leg turnover.  So I went to a local bike shop and he said "No - you have to get your legs to turn over faster - you will blow out your knees with higher gearing". 

So I dropped it.  But I do remember at the time that it could apply to running.  I was in the middle of a 20 year hiatus from running that would begin again in 2002.  I basically haven't had much for injuries since returning to running.  In fact I am older than most of our group.  I do more miles than most of our group.  I certainly do longer races that nobody in their right mind would touch. And yet I seem to be less injured than most of our runners and nearly all of you are younger.  I vowed that if I came back to running I would try to keep my stride underneath me and never let it get ahead of me like the sprinters do.

After reading the article yesterday, I think I know why.  The revelation I got back in the early 90's was to shorten my stride and get better let turnover.  I have always been a mid-foot or almost toe striker while I envied all the heel runners that just seemed to land on their heels and roll to the next step.  Without any doubt - the heel runners get shin splints and I have never had a hint of pain there.

Now to the article...It basically said that heel strikers run a little "heavier" and are prone to injury more than someone with a softer landing on the midfoot.  Run softly and if you are striding long - change that to a shorter stride that lands beneath your hips.  Do not land out ahead of your body.  A very slight forward lean is best too.  Get more leg speed to go faster, not a longer stride.  Run peacefully, don't run angry (ok so I made up that part!). Ken out.