Lately, quite a few bloggers wrote posts lamenting their heel strike while running and resulting injuries. I am no expert on the subject, but based on what I learned from professionals in physical therapy, running stores and Runner’s World, heel striking can contribute to poor form, put pressure on the wrong muscles and can often lead to injury.
When I started running, literally from the first time I started running, I experienced knee pain on the outside of my knee. I was diagnosed with Patella Femoral Pain Syndrome. My first race ever, the WTC Run to Remember 5K, started out great but about halfway through my knee was on fire. During my first 10K, the Joe Kleinerman 10K, my knee basically gave out sometime during mile 4. During my first half marathon in March 2010, my knees started hurting around mile 9 and hurt so much for the remainder of the race.
It’s been a year since I had that pain.
What changed? I am no longer a heel striker.
[March 21, 2010. I’m in the pink top. You can see my heel strike if you look closely.]
The change from heel striking to mid-foot striking was the best running decision I ever made, and the easiest. All it took was a new brand of shoes.
I wasn’t in the market for new running sneakers. I recently purchased my Brooks after getting fitted at JackRabbit (in a size too small, so after my feet got beaten up I exchanged them for a larger size). Before that, I wore Asics that a different running store recommended for me. But my knee problems were so severe I paid a lot of money for insoles. My knee problems continued. I was in and out of physical therapy. I thought it was just my body; I would never be someone who can run without pain.
When I went to pick up my race packet for my second half marathon, there was a promo going on from the race sponsor Karhu: try on a pair of their sneakers and get entered to win a free trip to run a marathon in Finland.
A free trip to run a marathon in a foreign country sounded too good to pass up, so I tried on the shoes with no intention to actually buy them.
Karhu shoes are not so heavily padded and raised in the center like typical running shoes, they are much flatter, designed with patented fulcrum technology to propel you forward. I tried their most stable version designed for heavy overpronators, Karhu Fulcrum Steady Rides.
Once I had the shoes on, the Karhu rep watched me jog outside. “You mid-strike in our shoes,” he told me. I wasn’t buying it. “Put on one of your Brooks shoes and one of our Karhu shoes. Then run again.”
I did.
And he was right. My foot in the Brooks was heel striking, and my foot in the Karhu was center striking. It was crazy to see such a difference. The difference was even there when I walked. Even my mom saw the difference.
I didn’t know if these new shoes with the new strike would actually help my knee, but I couldn’t walk out of there without buying them to see. I can’t stand spending money on things I don’t need, and I didn’t technically need new sneakers. And these shoes were ugly.
[For some reason I feel like I have clown feet in these]
But if I didn’t buy them, I would always wonder.
[My first race in the new kicks]
I am not exaggerating when I say these Karhu shoes changed my running life. I wore them at my next half marathon, and while my knee pain was drastically better than my first half marathon just two weeks before, I had not fully recovered from that so it was hard to tell for sure.
As I continued wearing my Karhu Fulcrum Steady Rides, not only did my knees stop hurting but I seemed to get faster. That could just be a result of becoming a more experienced runner, but I think the two factors both contributed.
[Look mom! No heel strike!]
Shortly after switching to these shoes, I demolished my previous PRs — all with absolutely no knee pain: Women’s Mini 10K in 56:05, 4 Mile Race to Deliver in 33:55 and the Queens Half Marathon in 2:06:27. Three astonishing races for me where I ran faster than I ever thought I could — and no knee pain whatsoever. That used to be completely unheard of for me.
(When I filmed my Bing: Friends Matter webisode, I wore my old running sneakers, which is why I am heel striking here. As much as I love my Karhus, I still find them ugly.)
And now, with just six weeks left until my marathon, I am proud to say that I have not experienced any of that patellar knee pain that used to plague me. None. (Knock on wood). I ran 18 miles on Sunday (race recap next week!). I ran 17 miles two weeks before. I’ve been running more miles during the week than I ever have before. I decided to get a new pair of shoes to break in for the marathon. At first I ordered the updated version of the Karhu Fulcrum Steady Rides — they were much cuter, and orange and gray! — but I didn’t even bother to try them on. I realized I need to stick with what works right now. It is not the time for trying out new shoes. I returned those and got a second pair of the exact same blue shoes I’ve been wearing for over a year. This time, without Queens Half mud:
Gross.
So, runners who are blatant heel strikers with injuries — not just knee injuries, but hip, hamstring, shin and more — try on a pair of Karhu (or other non-heavily-padded shoes). It was that crazy rise and padding in the center of the Brooks/Asics that I had before that made me heel strike. Take those away, and my running became more efficient and injury-free. Karhu’s website has some more information about this comparison, which I am not at all qualified to explain. (Note – My hip injury was not related to or caused by running. It was caused and felt during turned-out positions and exercises. Parallel movements, like lunges and running, do not cause the pain.)
I’ve recommended this to runners many times, but for some reason people are very quick to blow me off. I know it is easy to stick with what the fancy running store says, I know it is comfortable to wear a brand you are familiar with, a brand other people recognize. All I am saying is that if you know you have a heel striking problem, and you have been injured, just try these on at the store and jog a little, walk a little, wear one Karhu and one of your regular brand at the same time — and see the difference yourself.
I did not receive any compensation from Karhu for this post. They don’t even know who I am. But, should they read this, fall in love with my charm and wish to provide me with free shoes, or simply reimburse me for the pair I just purchased, I will not reject such an offer.
Steve Mitchell
September 27, 2011 at 10:17 am (13 years ago)Finding what works for you is all that matters. That’s great that you found your magic. I went the opposite direction, switching from a neutral running shoe to a minimalist shoe, the Sauncony Kinvara. Heel striking wasn’t an issue for me as I am more of a shuffler. I left my Kinvara’s at work last week and ran six miles in my old Asics GEL-Cumulus 13, which I used to love, and it felt like I was running in boots. I’m hooked on Kinvaras, but they would be problematic for a heal striker.
Bianca @ Confessions of a Chocoholic
September 27, 2011 at 10:26 am (13 years ago)Dori this is great. I have plantar fasciitis and always looking for ways to run pain-free. I will look for a pair and give it a shot! Thanks for sharing!!
Dori
September 27, 2011 at 1:46 pm (13 years ago)Please let me know if you do and how it goes!
Amber
September 27, 2011 at 10:42 am (13 years ago)This is really interesting to me. In the past when I tried to run, I always had knee pain. I went to two different doctors who basically told me I would always have knee pain when I ran and that was that, and I didn’t bother trying again until last year.
Now I run pain free but I credit Core Fusion with making my knees strong. I never did strength training before and it never occured to anyone that maybe if my knees were stronger maybe they wouldn’t hurt!
I like reading posts like this because it just goes to show doctors do not always know best. As you well know. Hooray for pain free knees! I’m glad you found something that works!
Dori
September 27, 2011 at 1:47 pm (13 years ago)It’s the surrounding muscles taking the pressure off your knee — and also the increased flexibility from Core Fusion!
Jolene
September 27, 2011 at 12:05 pm (13 years ago)Wow, that is SO interesting. Thanks for posting this. So, for you, the sneakers did the trick, it wasn’t so much changing HOW you run, right?
Dori
September 27, 2011 at 12:06 pm (13 years ago)Correct. I didn’t change anything about how I run, but my foot lands in a totally different place in the Karhus!
DD
September 27, 2011 at 12:42 pm (13 years ago)Interesting. I’m a big time heel striker, and I’ve ben having problems with my knees. Do these shoes run true to size? I’m thinking about buying a pair, but there isn’t a local retailer in my area so I can’t go try them on. Also, is the toe box fairly roomy? Thanks. Great information, and these folks should definitely give you a free pair of shoes.
Dori
September 27, 2011 at 12:45 pm (13 years ago)Thank you! Actually they don’t run true to size. I wear a 6 or 6.5 in every day shoes, a 7 in other brand running shoes, and a 7.5 in my Karhus. You can order them on Amazon and return them if they don’t fit. But I’d say go at least a full size bigger. And yes, the toe box is very roomy once you are in the right size. I’d even suggest ordering two sizes and then returning one if you aren’t sure.
Katherine
September 27, 2011 at 1:24 pm (13 years ago)You’ve enticed me to try them on! I’m not sure I’ll be able to tell if I’m heel striking or not though…
Dori
September 27, 2011 at 1:36 pm (13 years ago)You can’t miss it! Just look down and see where your foot lands. But the person at the store will help you too.
Katherine
September 29, 2011 at 9:28 pm (13 years ago)So I kind of tried running mid foot today, but my problem is that i have really high arches so my mid foot never touches the ground. I feel like I’m landing flat footed and pounding the ground if I’m not landing on my heel or ball of foot.
Gia @ rungiarun
September 27, 2011 at 1:34 pm (13 years ago)My husband is a huge Karhu convert. I havent tried them yet, but my knees are really starting to bother me as the mileage goes up in training. You have convinced me to try these out!!
Dont tell my husband that it wasn’t him who finally sold me 🙂
Dori
September 27, 2011 at 1:36 pm (13 years ago)Hahaha! You just made me laugh. Please let me know what you think after you try them. I don’t know anyone else who wears them, but I get so happy when I spot someone in them at a race.
Sarah
September 27, 2011 at 3:07 pm (13 years ago)I love this! Shoes really do make all the difference!! I checked out Karhu’s web site, and all of their shoes look so colorful and amazing! I just recently bought new Asics…I have such a high arch and the Asics Gel Nimbus’s usually feel pretty great, but I’m now so extremely tempted to try the Karhus–especially for the knee issues! Thanks for sharing how they’ve really changed your running career 🙂
Ashley @ Hop Skip Jump
September 27, 2011 at 3:56 pm (13 years ago)This post is perfect timing for me! I literally just walked in from a run and was in pain and went online to look for a new shoe. I have no idea if I’m a heal striker or not (maybe I should video myself to find out) but my asics just aren’t doing it for me anymore. I don’t think they have any retailers in the UK but when I’m home next I’ll go back out this brand for sure. Thanks for the info!
Mac
September 27, 2011 at 9:35 pm (13 years ago)I’ve never heard of this brand, but am quite intrigued! Maybe my next pair of shoes, which will be a little while since I just bought some new kicks.
cameo
September 28, 2011 at 7:05 am (13 years ago)Great info! I shall check out my stride next time I run and see if I strike on my heels…and I might be an idiot, but I think they are rather awesome looking.
Jen Correa
September 28, 2011 at 9:49 am (13 years ago)Isn’t it great when you find something that works for you? Winning!
Kaye Beeh
September 28, 2011 at 2:14 pm (13 years ago)Congrats on the shoes. They seem like a winner. 🙂 Im looking for a new pair.
Megan @ Life As Megan Knows It
September 29, 2011 at 9:25 am (13 years ago)Now you got me thinking and wondering if I heal strike! Truth is I have no idea.. hmmm maybe I need to be in more pictures during races like you!!
Awesome you found shoes you love!
Meghann
September 29, 2011 at 4:31 pm (13 years ago)I don’t think the shoes are ugly in the race photos! They just look like good running shoes! Also, they’re a lot whiter than the one in the indoor shots. 🙂
healthy ashley
October 1, 2011 at 1:25 pm (13 years ago)I love how happy your race pics are 🙂 And glad to hear you found the perfect shoes. That makes such a difference!
Cameo
October 3, 2011 at 8:46 am (13 years ago)I just ordered a pair on sale off Amazon! I hope I got a decent fit and style for myself…I was so stoked at the price I couldn’t resist.
I went for a run this morning and afterwards my knees hurt which is about right since I am around the 400mile mark on my New Balances. As soon as my shoes wear down I feel it in my knees.
Casey @ This Girl Can Run
October 3, 2011 at 9:03 am (13 years ago)I was just thinking about this during my last run!!! I don’t think I’m a “serial” heel striker, but when I get lazy, I think I certainly start doing it. I noticed my knee was feeling a bit tired after my last run. I adjusted my form some and it did help, but I can’t help but wonder if I do need a different pair of shoes.
I love my Asics Gel Nimbus – I have high arches and my foot really needs the cushioning, or else I am complaining like an old woman after a run. I can’t wear even wear flats at work without having arch pain at the end of the day!
Anyway, maybe I should get fitted for these!
Don’t wish they could make running shoes more attractive? All the cross-training shoes always look so awesome, but they’re not going to do me any help!
Marc
March 31, 2015 at 12:12 pm (10 years ago)For me, Asics Nimbus did the trick. i was having issues with my knees and heel. I tend to land on my heel more than I should so a pair of Nimbus 16 did the trick for me. I also tend to overpronate so these shoes were a game changer for me.
Tony
September 14, 2016 at 6:18 pm (8 years ago)I love your story! Shoes are indeed very important. They play a vital role to a runner’s success or even failure especially during competition.
Dennis L. Ward
February 22, 2017 at 5:03 am (8 years ago)Thanks for your nice story. I was just thinking about this during my last run.
Jennifer
March 20, 2017 at 6:37 pm (8 years ago)I know this was posted years ago now, but I’m wondering if you still wear Karhu shoes for running or have you found something that works even better?
Danielle Katz
April 11, 2017 at 10:09 am (8 years ago)I always love all of the pictures on your posts! During running season last Fall, I was having the absolute worst back pain, and it was actually my chiropractor (AKA father-in-law!) that pointed out that my running shoes might be the problem. Turns out he was right! I’m all back to normal now, but I really wish I would have found your article earlier! haha. Keep up the awesome and inspiring work!
ASICS Shoes
June 20, 2018 at 11:41 am (6 years ago)Great tips! When I was training for a marathon, I had shoes for the treadmill, shoes for my short runs, and shoes for my long runs!
chiropractic techniques
August 20, 2018 at 1:47 am (6 years ago)Chiropractor address the underlying cause of pain disorders, headaches, low back pain and sports injuries by treating the cause, not covering the symptoms. Quite often, those painful conditions are linked to dysfunctional areas in the spine known as vertebral subluxations – where movement is restricted or spinal bones are misaligned. Chiropractors adjust vertebral subluxations and this often alleviates the pain.
Golfers Elbow Short Hills NJ
September 13, 2018 at 3:50 am (6 years ago)Bone strengthening activities, like jumping, are especially important for children and adolescents. These activities produce a force on the bones that promotes bone growth and strength.
Chana Foster
October 24, 2018 at 11:42 pm (6 years ago)Thank you for sharing your interesting story with us!
David @ MyRunningLove
December 10, 2018 at 3:27 pm (6 years ago)Its great that you were able to resolve your heel strike running issue. Its amazing how many people heel strike when they run and don’t even realise.
Sharif
February 26, 2019 at 12:10 pm (6 years ago)Hi Dori, I am kind of in walking but your stories are inspiring and I am definitely going to follow your footsteps in coming days. I know I have to adopt mid-striking carefully to avoid pains, thanks again for this awesome tips.
chiropractor North York
March 13, 2020 at 5:31 am (5 years ago)A lumbar herniated disc can cause severe pain, weakness in strength, and numbness in the legs. Non-operative treatment is first initiated and is usually successful in relieving the symptoms.