![]() ![]() Running drills can help you to practice mid-foot landing. Start with 30 second-intervals and work your way up to a minute or more. When you run barefoot, you are more likely to land on the middle of the foot, so this practice may help you find a healthier footstrike pattern. Consider running on grass, turf, or even carpet in socks or without shoes for short periods. Try to keep your steps light and quick, as if you're stepping on hot coals. Keep your arm swing low and short so your feet stay underneath you and close to the ground. You don't want to feel like your feet are reaching too far in front with every step (called overstriding). Use these tips to practice landing on your mid-foot: Both of these footstrike patterns can contribute to shin splints and other injuries. Similarly, landing on your toes can stress the gastrocnemius (calf muscle). While the practice is common, landing on your heels can cause stress in the lower leg. Ideally, you should land mid-sole and then roll through and push off through the toes. Instead, try to land on the middle of the foot. ![]() Try to avoid heel striking or toe running. To increase strength and stability, you can also do heel raises one leg at a time.Ĭhanging your footstrike may help you to avoid shin splints. You'll feel the gastrocnemius (calf muscle) tighten.
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