Hello, welcome to the next video. This video is all about the foot strike. Now foot strike. People have been talking about foot strike for the last, I don't know, decade or so about where should you land when you're running?  A lot of people, most people when they're running, they're landing with their heel. So thinking about landing with your heel,

then rolling here and then continue on. Now over the last little bit, like I said, the idea of barefoot running came into play. Mid foot running and a big supporter of this was Newton, right? So these are Newton shoes. And so they came with these lugs on the ground and they came with his legs on the bottom of the shoes saying,

that this makes you a better runner and many people bought the shoes, I have quite a few of these shoes as well. And the idea is having these lugs here allow you to be more of a mid foot runner.  I'm going to talk to you more about a midfoot runner inside the presentation. Let's go talk about where should you hit the ground when you're running?

So foot strick, where do we land when we're running? Ideally, we want to aim for a mid foot strike. Here is a world-class runner. This is Haile Gebrselassie and over here, we have Mirinda carfrae. These are both excellent. Excellent runners. Now let's have a look at where they are going to strike the ground. Mirinda's right here.

Let's have a look at her. You can see she's going to land pretty flat. We look at Haile over here, yup he's going to hit pretty flat as well. So he's not going to be hitting with his heel first.  Either is Miranda. So they are both mid-foot or flat-footed runners, this is a great cartoon that was created by Newton many years ago.

And I just love it. It shows the difference between heel striking and forefoot running or mid-foot striking. Now, look, let's start in the bottom heel striking. This is what a lot of people do when they're running they are standing quite upright or leaning farther back, and they're hitting with their heel. First. Now heel striking happens in front of your center of gravity,

creating a deceleration at impact. This can result in more shock and more injuries. If we go up here to the forefoot strike, you can see that it's going to happen naturally and right below your center of gravity. So right here is where we will be hitting the ground. When you're running, you want to avoid the heel striking and try to get a forefoot or mid-foot strike pattern.

Now you're going to ask, okay, Todd, well, how do you know? You know.... Are you a foot striker or a heel striker? Well, one thing you can do is you can videotape yourself from the side. We all have these cameras on our phones, right? So you can stick it by tree and put it on the ground and videotape yourself,

or have your buddy videotape you from the side and then look at it afterwards. You can also do this. You can also pick up your shoes and look at the wear patterns on the bottom of your shoe. I had shoes years ago made by.... I think they were Reebok and I would always wear out the heel. I could wear them out so bad and its

because I was a heel striker, like I was a really bad heel striker because I didn't know any better. I kept wrecking. my shoe shoes beacause I kept landing on my heel first. So you can also pick up your shoes, turn them over and see whether wear patterns on your shoe, where do you spend most of the time on that shoe?  Now how to fix that,

the easiest way to fix that. And I remember we talked about cadence. If you have not watched a video on cadence, go back and watch the video on cadence. Because it's pretty good. Go and watch it. Now I find that the easiest way to have a mid foot strike is to pay attention to your cadence. If you keep your cadence between 85 and 90 RPM,

then you're going to have the proper foot strike. If you have a cadence lower than that. So like 50, 60, 70, 80, like low eighties, there's a good chance that you're overstriding and you're going to be hitting with your heel first because your leg is so far in the front. You're overstriding. You have a nice long loping stride. We want to shorten it up a bit higher turnover,

higher cadence, and that will bring your strike position from the heel to the mid. And it's going to be a game changer. Does it take a lot of time to practice this? It does. Will feel weird at first. Yes. Will you like it? You may not, but you have to kind of stick with it. And again, shorten that cadence up and practice small steps,

increase that cadence and pay attention to where are you landing when you're running.  Again, look at the wear patterns on your shoes. Are your shoes starting to fall apart, especially back here on the side. It's a great indicator to show you how you're running. This video was all about foot strike. Are you a mid foot striker or a heel foot striker? Let me know.

Hey, I hope you enjoyed this video. I will see you in the next video. Bye Bye.  :).