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Improve your Running Part II

by carifinman · 0 comments

Blog Post No.2 Improve your Running By Lisa Hernandez (Costaat interning with CariFin)

Did you know there are three different foot strikes in running? Which do you use?     

What is running?


Running is defined as a pace faster than walking with one foot in front of the other moving forward from point A to point B. Sounds easy enough right? Well this is just the foundation; running involves a lot more in terms of technique and mechanics to be successful. In addition, being able to run and the speed at which one runs’ is determined by:-

Gravity                   Body Mass                  Support                 Body Weight                       Technique


Understanding Technique is key to improving the quality, speed and endurance levels when running and most importantly prevent injury.

Types of Foot Strikes

This is part of the Pose Concept of “Pose, Fall and Pull”. Can you guess which part of the technique that the “Foot Stike” falls into?………..If you said “Pose” you are absolutely correct.
The Three Types of Foot Strikes in the POSE method of running are:-

  1. Heel Strike – most popular some 82% of runners use this method
  2. Mid Foot Strike
  3. Forefoot Strike

Exhibit 1Unit2Pose








You may be wondering why is the type of foot strike used important? It should be pointed out that some 82% of runners use the Heel Strike method while the percentage of runners injured stands at 85%. So simply put, understanding proper technique reduces the risk or probability of sustaining injury while running.

The Heel Strike

Exhibit No.2


This is the most popular technique used amongst runners. It is illustrated in Exhibit No. 2 above.

The joints absorb the impact and the leg is in full extension and the joints are locked. It provides the longes time on support and the outstrecthed leg results in a braking effect. It essentially using the heel as the main contact.


Mid Foot Strike:

Composite Diagram No. 3


The mid foot strike uses essentially the middle of the foot or arch. This then leaves the forefoot as the largest and most optimal area. As opposed to the “Heel Strike” the joints are unlocked and the body is still behind the foot. This provides a shorter time on support but still not an optimal time


Forefoot Strike



In this technique the initial contact is on the outside edge of the foot; the mechanics? The weight shifts towards the ball of the foot, and the heel will tap the ground for balance and stability. Benefit, the joints are unlocked when landing and the muscles not the joint absorb impact. The result is minimum braking effect as the foot is under the body.


Now that you have learned the three different types of foot strike, think about how you run, to determine the technique you currently use. Do your knees and joints feel soar and pained after a run?

Why revisit your running style?

Well revisiting your technique can not only improve your run but it can also reduce the risk of injury which keeps you competitive.

Next week join me as we look at some drill exercises to improve your competitive edge while running.

Join us on Saturday mornings at 6.00 am for our group run where we show you how to improve your running using Pose Method of Running.

Meeting Place: Botanic Gardens
Time: 6.00 am

Call: Wayne at 487 9487 or email me

Written by:

LisaH Hi I am Lisa Hernandez, a lifelong learner, the            fun healthy foodie, a creative writer who loves gardening and nature


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