How to Avoid Heel Strike: Video Instruction by Chi Running's Danny Dreyer
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- čas přidán 22. 02. 2009
- Danny Dreyer, creator of the Chi Running technique, how to avoid the injury through heel striking. His principle of the midfoot strike makes impact-caused injuries a thing of the past.
𝐆𝐞𝐭 𝐘𝐨𝐮𝐫 𝐅𝐫𝐞𝐞 𝐂𝐡𝐢𝐖𝐚𝐥𝐤-𝐑𝐮𝐧 𝐃𝐢𝐠𝐢𝐭𝐚𝐥 𝐁𝐨𝐨𝐤𝐥𝐞𝐭 𝐡𝐞𝐫𝐞: chiliving.com/free-chiwalk-ru...
𝐕𝐢𝐬𝐢𝐭 𝐮𝐬:
Website: chiliving.com
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"Never let your feet get in front of your hips" - The key.
I had been trying to run for such a long time and the pain in my calf was terrible. I'm a very fit person I swim and bike but running just could not. Changed shoes so many times, bought insoles talk to coaches read articles, and nothing. This morning at 5 am I saw the video and went out for a 32 min 5 k run, with out any pain. I'm extremely grateful for this video. Already bought the book, because I'm going for the Ironman.
Good resource.
www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=cm_cr_pr_product_top?ie=UTF8
Javier Hernández G. Try five fingers shoes, it worked for me, slowly adjust. Don't force it.
lol. i had just an opposite, naturally i was running forefoot strike, and my feet were acking for 3 days after distances like 10km. Then i tryed running heel strike - and no pain at all.
That means you're landing with your toes and the top of your foot instead of landing flat. Landing that way means you're bound to get pain on the upper calves, that is why you don't feel pain while running heel strike since you never used the muscles under your calves. The best landing placement for your foot to avoid both types of pain is to land flat on the center of your foot.
That saves my calve muscle
Watching this in 2023!! Gained a lot of valuable pearls from this video!! Thank you sir!
Why don't they teach this in schools??? I could never run as a kid- if felt awful in my knees and my feet, and made me the slowest kid in my class. Year after year, I was the last to be begrudgingly added to every team in gym class. I eventually got out of shape, got fat, and no matter what I did to take up running, I could never do it- I destroyed my knees each time I tried. I watched the others who started with me time and time again, and they all had a much easier time while I still huffed and puffed and ached and had feet and knees that swelled up. Eventually I gave up. If only someone had told me this simple technique to "fix" my problem 35 years ago, I wonder how my life would have been different?
We re not supposed to be fit and healthy. We re supposed to be fat, sick, unhealthy, and always consuming more stuff we dont need to impress people we dont really like. That is why they dont teach this stuff in school.
should have done research, going to the library would have cleared this right up,but maybe you were too lazy
Why would we research how to fix this when we don't realize it's not normal? I had the same issue, and I just figured it's because I was out of shape, but since either FUCKING HURTS, I didn't have any real motivation to fix it...
No offense, but your poor running techniques is not relevant to you being fat. There are countless ways to exercise and be in shape. Did it ever occur to you during the past 35 yrs to use a bicycle for example? There are people with no legs and they still manage to stay in shape.
Vu Ho Lol
This works Folks! I used to heel strike quite badly and was plagued with achilles and lower calf strains finally tearing a calf muscle just before Cutty Sark in the London Marathon. Been doing Chi Running ever since and no injuries in 2 years! Quick tip...if you glance down when you're running and see the toe of your trainers you're overstriding..........also lean slightly forward and gravity speeds you up! It really doesn't matter what the top professionals do if it works for you it's good!
After being away from running for 20 plus years, at age 72 I have resumed and am enjoying it...thx to you Danny.
I started running at 40 and am now 50. I've always run like that and I've never had an injury. Glad to know I was doing it right without any coaching. My goal was never speed, just going for a gait that felt right.
Thank you. The best explanation I've heard thus far. I'm new to learning about running technique. Thank you much
This is totally perfect. I'm just starting to learn midfoot running and I'm having a problem on my form; this video showed just what I need to be doing! Thanks for the great instructions!
I'm so glad you made this video! I've been running wrong my whole life!
Thank you for posting this. Going out on my first 26.2 this afternoon, and this was a great reminder of the concepts from the ChiRunning book.
THIS IS THE BEST VIDEO!! I just watched this before running and it went really well. I didn't run for a couple of weeks because of my exams and wasn't looking forward for the first run because of my lowered stamina but this made it so easy, fun and great! The tempo and the movement felt so natural. Thank you mr. Dreyer
I just want to say thanks, I searched youtube for a while till I found this video. It made sense, I now know the important factors to keep in mind when I go running.
Thanks for taking the time to put this together!
So simply but brilliantly explained. U have gained another fan! Thank u for taking the time to make this video.
Danny, this was a revelation..
Thank you so much. i have been having shin bone pain for sometime due to faulty running. and my trainer could not exactly pinpoint where i went off. I can see it clearly from your demo now... Its helped me immensely. i cannot wait to practice it all tomorrow morning and see how i progress.
thank you so much again
Shilpa
That was the best advice I have ever seen. Thanks for the information
You are a life saver..:) I love learning new things!!
Look forward to trying this out. Well explained!
Thank You Danny for taking your time to post this incredible helpful video.
Thank you...My left knee has been hurting today after I went running. I really haven't went out for a run in months and my form has been all jacked up. Thanks for reminding me to focus on my running technique.
Danny. The most striking aspect of your technique to me is that amazingly graceful quality of your movement. The fluidness when you demonstrate the "wheel" is subtle but powerful. It makes me want to learn T'ai Chi even more than running!
Has to be one of the most useful videos i have watched on you-tube in years....
Best video I've seen on this topic so far. Thanks!
ive been researching a lot on youtube on how to fix my technique and this video basically sums up everything i learned. thanks!
this actually helped me A LOT! had lower back pain while running. ever since I adjusted, I've had little back pain. so, thanks for the post.
By far the best tip I have seen on CZcams
very good. well explained. thanks
Love this video. So informative in 5 and half minutes. I try to remember to watch this at least a few times a year for reinforcement of the principles.
Thank you soo much Danny.
I not onlyunderstand it better,
but I can seeit!!
I'll do it !!
Very true! Started running recently and this approach has eased past body pains.
thanks. It's so simple when you explain it.
this is the best single video I've found on running - every running should spend 5 minutes watching this. Solved my shin and foot problems.
Thank you, this was so so helpful!
Excellent explanation. Gracias!
thats some solid advice you gave there sir. Thanks!.
Great video! Looking forward to trying chi-running!
tank you for your advice which come in a clear & simple way
@Dhoska Thanks! There's a lot to be said about simplifying things and learning the basics. This is definitely one of them. So glad that this vid helped you. Keep us posted on your progress.
Wow. Very insightful. I always have problems with this when I'm running uphills...
This is an excellent way to avoid shin splints. Thanks a million for your clear explanation.
I thank you for all of your good advice. I never understood why my shins were so sore after running. Your techniques added a min to my mile after just using some of your techniques ONCE! I'm still not perfect, but at least I know what to strive for.....and every run I work to keep my posture correct and make my run easier.
well explained but a actual demonstration would have completed the whole tutorial
Great video--after months of problems with my I.T. Band, I'm looking forward to learning how to run more efficiently, and this video clearly and succinctly explains the Chi Running concept.
Wow. I've been running for about a year, and I was having pain in my tibia for a long time. I thought it was because I WASN'T a heel-striker (but apparently I am!)... Now this makes so much sense as to why my tibia was hurting. Thank you so much for this.
Excellent information, thank you.
you explained this very well. thank you.
@HipHopcheerleader Thanks! It's been 10 years in the making... simple, straightforward demonstrations. Danny is a pro!
Very good explained
So informative! I've been running wrong all my life! No wonder I didn't last long in cross country :( thank you a million!
Best feeling i ever had in my entire life. #feeling awesome #Chi running :D
Really awesome sir...
great advice! makes perfect sense
thanks for the tips....it helps a lot......more power....
great stuff. thanks so much.
Very cool! I kind of discovered that sort of stride just by experimenting.
I can see that this advice will also be helpful when walking.
Thank you xxx
This is by far the most helpful running technique I have received. I am six weeks into my 1st marathon training, this will be so helpful. I am going to try this tomorrow. I have K-Bands and I'm going to try that locomotion move to help build up strength. I'll try this for a week during my short runs, and hopefully do it with my 12mi long run this weekend.
very useful video, thumbs up for that
This video is really useful
This guy knows what he's on about!!
Thank you so much. You really made clearly understandable.
This video is so helpful! I've had so many problems and injuries due to poor running form. I cannot wait to try this... Although starting from scratch is going to suck a bit. Baby steps
great explanation! thank you!
great video
Great video! I leave for Army basic training 4/2012 and have been getting excruciating shin splints and after watching this, I believe my running form is most likely the culprit!
This really was a great introduction on the right way to run. I learned so much. Thank you~*
Good shit dude. My man
I am very excited to try this...and as a yoga teacher, I love how wonderfully "yogic" all the descriptions on your website are! So much of what you say about the core and alignment from the feet up is exactly what I tell my students in class! I am so hoping this helps me in my running endeavors (am also a professional singer/dancer...less dancing these days, with former injuries that I get around with the yoga =-)...) My chiropractor recommends this. very exciting.
I'm very pleased it's worked for you too. I live in a very hilly area and I've found that by just turning my toes out slightly on the climbs....nothing too extreme just very slightly.....it lessens the pull on the calves and achilles.....if you ever feel a small tightening of your calf at any time even on the flat just do it very very slightly then too.....not "10 to 2" but more "5 to 1". good luck with your training build up it's going great!
all i wanted 2 know. thanks!
I Bought the audiobook and this is the book I have been looking for all my life. I have shin splints and knee problems. It will be a game changer once I learn this, but it sure feels wrong starting out. It's everything my body doesn't want to do naturally, yet the ease of doing it is amazing. I just need to train my brain.
That's a really good question
thanks alot for the video.
@MrDsigman Great! Heel striking almost always causes knee problems. Thanks for the support.
thank you for the tip I will try tomorrow at the track
Interesting. Thank you.
Stopped running for 6 months due to lower leg pain. Could run 19.45m 5k and half marathon 1hr 35m whilst heel striking until it all went wrong, now I can't manage 1/2 mile without pain. Watched many videos on running form but to little avail, your little toe of trainers tip has changed my life. This week I am up to 2 miles with less pain and slowly progressing. Thankyou.
Useful - thanks
amazing, thank you so much!
Beginner runner, at age 50. Great video. Thanks!
Very helpful
awesome video, thank you so much!! this should be on the vibram website....
Best video ever~ gonna try this technique starting tomorrow, hopefully i'm not gonna have shin splints ever again!
My problem and also a friend who spent a long time learning chirunning was the exaggerated forward lean from the ankles of chirunning gave us serious back problems!
I still like the idea of using martial arts to run better but I'm really happy to have found a better running method than chi that lets me run faster and without the injuries !
Helped a lot..... Thanks.... Now i have to improve my technique :D
Wow...I;m 50 and only started to try to run/jog six months ago. I found I had pretty much forgotten how to. I presently have shin soreness and was about to give it up. I will try your running advice and hope I get it right.
This was very well explained and made sense to me... Thanks.
Superb!!! I suffer from shin splints which i now understand to be a result of poor running technique. Will be practicing this chi running technique "moving forward".
Much thanks for this video.
WOW! lol ive been doing heel strike and this makes sense now! hips and back in pain. Thank you for showing me the correct way. ive got a lot of work to do in order to change my stride.
I was one of the fortunate souls to go through German sport development camps as a young athlete and have never been injured.
This informations is rarely taught well at schools or by coaches so praise the lord for youtube and Mr Dreyer!
I tried this today on my 4 mile run, boy did I feel the difference. I run in a park that has rolling hills, and it made it tougher for me to run the 4 miles straight. What I noticed is that once I started to lean, I was able to get my legs to move behind me, and propelled me to move forward quicker. I was able to run up the hills before, but now I get up the hill faster, and I only feel it in my glutes. Before my hams would be on fire. I will do again tomorrow for my 6 mile run. Great video. Thx
Shin splints have been my biggest problem when running and why I can't do it all the time. The pain is almost unbearable at times. This video helps a lot.
AWESOME video!!! I can't wait to try your technique. I have had shin splints but looks like they are gonna vanish in thin air.
thank you
@chilivinginc Ha is right. Thanks, appreciate the positive notes!
Exquisite video. I always wondered why I always leaned forward when I ran and standing up felt so unnatural... I thought I was doing something wrong.
Also, the more you relax your lower back/pelvic region (while keeping your lower ab muscles engaged), you'll be able to have more pelvic rotation, which will help your rear stride range of motion.
@dsherter Hey there! Happy to hear that you're enjoying our video. Interesting that the tag was with New Balance shoes, could you tell me which pair you purchased? As for your knees, have you been pretty sedentary all winter? The simple act of getting out there again could cause your knees to ache. An adjustment period may be needed. Also, ice helps after you run. I would highly recommend reading the book, practicing your mid-foot striked (minimal shoes help), and point your feet straight!
damn, this is incredible thank you! finally someone who knows what he's talking about :) it makes alot of sense anyway :P have been trying to work on my stride lately, i'm glad i found this vid, helped me alot :)
really awesome video :) Thank you. The only reason I'm dissuaded from running a lot is due to the shin splits.
Hi Danny,
Thank you for considering. running or walking is a dynamic motion,and the best way to illustrate it would be to show it at length in a slow motion for us to actually see it happening in action. there is a video of your showing you run but i had to pause/forward it multiple times to try and see it happen. may be showing how the movement will look by shooting it in your side torso profile..
Thanks again
Shilpa