Proper Running Technique: What You're Doing Wrong, and How to Correct It

ByAaron Gee

Let's try a little science experiment. First, I want you to walk barefoot from one end of the room you're in to the other while walking on your heels. Next, I want you to walk back to where you began, but on the balls of your feet (the base of your foot right behind your toes). Now, repeat both walks, but add a little hop in your step each way.

Notice any differences? If you do this right, you'll notice how much more uncomfortable and painful each step was while landing on your heels. Think about it: what exactly is there to absorb the impact while landing on your heels?

It's basically up to the bones running from your ankle to your knee to absorb the impact of each step. This is how shin splints and knee problems happen: bones are not designed to take impact. Just imagine repeating each painful step over the course of several miles.

So what makes landing on the balls of your feet any different? Your calf muscle. Think of the calf muscle as nature's shock absorber.

The human body evolved (or was created, but we're not here to have that discussion) to run on the balls of the foot. This is how our barefoot ancestors had been doing it since the dawn of time. Somewhere in between then and now, the design of the modern running shoe has ruined proper running technique by adding extra cushioning to the heel of the foot.

The concept of adding extra cushioning is not completely dumbfounded: think of how you walk. Each step begins on the heels and ends on the toes, as it should be. But transferring this technology to modern running shoes has been extremely counterproductive, since using a walking shoe for running is like wearing briefs as a t-shirt. It was taught people to land on their heels while running, and has been the single greatest cause of running injuries.

Have you ever seen the spikes sprinters wear while running track? The metal spikes reside entirely on the front half of the shoe, and there is absolutely no cushion on the heel of the shoe. This is what you should imagine you're wearing while running.

I'm not talking about running on your tippie-toes. Rather, as you run, you should try to have your foot land just slightly past flat, with all of the pressure being focused on the balls of your feet.

Shin splints? Gone.

Knee tendonitis? Adios.

This can be uncomfortable at first, only because your Achilles tendon is not used to working this hard. The muscle running from the large part of your calf muscle to your heel will be sore for a day or two after a good jog. But, over time, this muscle will strengthen and adapt to your new running style.

But don't rush it. If your calves are sore, take a few days off from running, and try again once the muscle has fully recovered. Your knees and shins will thank you.

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-A G

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