4. Low Impact Landing

Float Running Step 4: Low Impact Landing

A proper, low-impact foot strike is the result of proud posture, compact arms, and quick steps. Thinking about or focusing on your foot strike can cause lower leg fatigue, cramps, or other problems, and should generally be avoided. Each runner has their own unique foot strike, molded by genetics, running surface, and speed of running. This is why we believe the FloatRun Harness to be such a revolutionary tool in helping people to find their best efficient, low impact foot-strike for their genetics. It helps you quickly nail your posture and arms, resulting in increased cadence and ideal foot strike.

Most runners should land somewhere close to midfoot with their foot parallel to the ground. A slight heel landing or slight forefoot strike works well as long as the foot hits the ground underneath your knee. Over-striding, excessive heel striking and running on your toes should be avoided as they cause excessive stress and impact.

– Quick tip: Say to yourself “run a little quieter” or “bend the knees a little”
– Avoid overstriding & excessive heel striking
– Keep the knees bent & feet relaxed

It’s also important to note that different foot strikes place loads in different places. For example, a forefoot strike tends to put more load on the feet and lower legs, while a heel strike tends to put more pressure on the shins, knees, and other joints.

Additionally, shoes play a role as well. Nearly all traditional running shoes have an elevated, cushioned heel that strongly encourages an over-striding heel strike. Shoes with zero drop from the heel down to the forefoot (i.e. Altra, etc.) will encourage a more natural landing underneath a bent knee.

Perhaps, most importantly, “build your landing gear!” Research has shown that those who go through a foot strengthening protocol are 242% less likely to be injured, making it the statistically best way to reduce running injuries. When your feet and lower legs are not strong enough, other parts of the body have to compensate and take on strain and shock that can often be the cause of injury. The good news is that a lot of foot strengthening exercises are relatively easy and can be incorporated in to everyday life without taking time away from your day. Here are some starter foot strengthening tips:

  • The single best exercise for building your landing gear is to simply balance on one foot whenever possible. You can do this as a dedicated exercise at home while barefoot, or in situations like waiting in line to pay for groceries, etc. Just pull one foot slightly off the ground while in line…no one even has to know! For maximum effect, and to engage hip stabilizers (important!), work up to balancing on the forefoot with the heel 1/2″ to 1″ off the ground (single leg heel float). Pull your big toe out as straight as possible and engage it! To increase difficulty and effectiveness, close your eyes. We like to lift the free leg and move it front, back, and sideways or reach the arms up or sideways as well. You can even graduate to doing these exercises on something soft to increase the difficulty.
  • Research has shown that simply wearing foot-shaped, zero drop barefoot style shoes regularly for a few months was similarly effective to going through a foot strengthening exercise program. Imagine doing both! For casual shoes, we recommend brands like Splay, Lems (some), Vivo Barefoot, Xero Shoes and others you can find on Anya’s Reviews.
  • Wear Correct Toes toe spacers daily and do exercises while wearing. Many people are blown away by how much their balance instantly improves by simply putting on some Correct Toes. Run with Correct Toes regularly as well if you have foot-shaped running shoes like Altra or Topo. We recommend getting your socks a size bigger as well to facilitate more comfort and toe splay.
  • Simply take your shoes off when they don’t have to be on. Go barefoot whenever possible or reasonable and within what your body is ready to handle.
  • Barefoot running is a simple and very effective foot strengthening exercise. Start on carpet or grass for 30 seconds to a minute and add 30 seconds more every few days (as long as pain free during & the next day). Variable surfaces like grass or dirt will provide the most foot strengthening.
    We suggest doing this at the start or end of your runs…just don’t put your shoes on at first, or take them off at the end of your run. Those who can comfortably run 20 minutes barefoot easily will have built very good foot strength.
  • Single leg heel-raises with 1″ under the toes are another good foot strengthening exercise. This is called the ‘Rathleff Protocol’ (running-physio.com/pf-new-research)
  • Pull a towel in with your toes while watching TV or reading a book. Picking up marbles and moving them from one place to another is another variation.

To pull it together, get your arms and posture dialed to help ensure an efficient landing under a bent knee. Then, get better landing control by strengthening your feet and lower legs. Put it together and lower impact, more controlled, faster, and more efficient running is the result!