A Video Of My Running Form


Here is the video that Eric and I put together after my last post on running and form. Be sure to watch this video first before you watch the one below.

Some things I noticed:

  • I have very little heel to butt movement! My heel doesn’t come up past my knee.



I thought by not lifting my legs off the ground much that I would minimize impact on my joints. But according to various videos on the web, heel to butt movement is a GOOD thing.

Shown here:

Note. Proper heel to butt movement is on the right (after instruction).


What I also noticed:

  • My toes don’t point upwards as much with barefeet vs. with sneakers on, supporting the Nike Free theory.
  • I also bounce too much

Also apparently landing on the balls of your feet at your centre of gravity is much better than landing on the heels of your feet.

I appreciate your comments and thoughts below! Wow it is such an eye opener to see this on video of myself running. I hope that I can learn about proper form and hopefully minimize the wear and tear on my body!


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{ 24 comments… read them below or add one }

1 Danielle April 29, 2009

I think I might try to convince my boy to video tape me running so I can try and fix things. Makes it much easier to notice when watching yourself afterwords!


2 Elizabeth April 29, 2009

How is it that I havent becomed obsessed with your blog before now? I love it! Youre such an inspiration and so full of good information! I love the running form videos.


3 Carine April 29, 2009

From the side view, it seems that you are landing on the outer side of your feet and going towards in inner side but it could be because you have a high arch. I can’t confirm. Next time can you video tape yourself from the front walking and then running? I think that would be able to tell more about your landing.

As for which part hits the ground first, as a long distance runner, I land mid-foot first rather than completely on the heel or completely on the toes.


4 Karen April 29, 2009

Wow, I kinda feel like junior high, “oh my god she said my name! Eeeee!”

Anyways, I am so happy you enjoyed that info. I am just beginning to run (my bro and his wife to half and full marathons), and I have moderate scoliosis, so I am really interested in running smart. It’s interesting how psychologically the heel cushioning in shoes kind of gives us permission to land on our heels, whereas barefoot, we automatically protect the heel, landing more on the middle and front of the foot (not the toe).

I have another video on my blog of the sports medicine doctor himself running barefoot, and he shows a drill to train the posterior chain (glutes, hamstrings, and calves) to activate. When I ran the way he advises on that video, I felt like I had air cushioning in my hips and knees! My calves were a bit more sore from the extra activity. Check it out! ;-)

Your pro-active personality is so refreshing! Keep up the good work!



5 Karen April 29, 2009

Duh, I just re-read your post before this one, and see that you did indeed see the doctors video.

I’ll calm down now- it’s been a long day! :-D


6 ari April 29, 2009

i’m really glad you did this post i’m definitely going to pay attention to my form today when i’m running


7 Shelby April 29, 2009

I’m going to try this today at the gym, hopefully it helps my problem!


8 e. April 29, 2009

Your quote from the woman whose husby thought that her Green Monster was a cleaning supply was hi-larious.

Speaking of husbs, mine sent me this article on running shoes messing with your form last week. It was super interesting — check out what the best runners in the world wear for shoes and how they fuel for runs! http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html


9 Kath April 29, 2009

Very cool!!


10 Allison April 29, 2009

Hey Angela. First of all, sweet videos! I need to try that. Anyways, I’m not an expert or anything, but it seems like you have a low center of gravity when running. This means you are quite efficient with your movements (perhaps too efficient considering your injury). I also have a low center of gravity, meaning I have a smaller stride which I humorously like to term “shuffling.” Because my stride is small, I don’t necessarily get the full range of motion with my stride, so my heel doesn’t raise all the way either.

When all is said in done, I do a stride/drill set 2-3 times a week to improve my running form (it also improves speed and agility!). I usually do 5 100m srides on the track where you are running as fast as you can while staying attune to running form (thus not sprinting). Then I do a series of drills. Here is a YouTube video of some running drills. I do about 75% of what she does:


It might feel awkward at first, but I guarantee it will help your form.


11 Leslie April 29, 2009

this is great stuff! thanks!


12 Katie April 29, 2009

I was wondering how did you make your video with music and slow motion running- i loved it!! is there a special site or anything? also way off topic but i made your thumbprint cookies the other day and they turned out amazing and my family loved them!!! i look forward to more recipes!! :) have a good day!


13 Leila April 29, 2009

What a super smart thing to do. It’s so true, regardless of the activity that one is doing the better the form, the more effective, efficient and less taxing the activity becomes. I am an avid spinner (or will be again when I get over this injury I have), early on I decided that I would invest in proper shoes and clips to ensure proper form. Like running, the shoes ensured my feet were in the correct position and that I was using the intended muscles. The other thing that you might want to watch out for when running is your hand position. When I ran, many years ago, I did quite a bit of research on form, and the hand should be loose in it’s closure. Make a light fist and imagine you are holding a crunchy leaf in your palm, now make sure that you don’t tighten your fist to the point where you would crush that imaginary leaf. Sorry about the rambles, have a great day!


14 brandi April 29, 2009

i don’t think I have “heel to butt” movement, but I do try to land on the balls of my feet. It makes it a lot easier of a run when I’m focusing on that.


15 Amanda April 29, 2009

I am definitely not an expert, and I honestly have no idea what my own stride looks like, but it seems like you could slow down your feet and lengthen your stride a bit. I have really long legs and used to get yelled at by my lacrosse coach to utilize the full length of my legs by taking bigger steps. This may help with the heel to butt thing, and help you speed up!


16 bobbi April 29, 2009
17 Jackie April 29, 2009

Thanks for the info Angela! None of this information ever occured to me. I’ve gone to you tube added a lot of these videos to my favorites. When I run I have a heavy heel strike and I need to get rid of that. I think it is contributing to my knee pain. And I know my toes point up! I’m going to run barefoot on the treddie tomorrow and try an analysis my running form.


18 Runeatrepeat April 29, 2009

Very interesting! Now I want to see my running form!


19 meloncauliflower April 29, 2009

Wow awesome idea to tape yourself running. I’m having really bad shin splint issues right now and I’m not sure if it’s from bad form or over-pronating. I may steal your idea and have my boyfriend tape me for some in-depth form analysis!


20 ttfn300 April 29, 2009

now i want to do this!! you don’t run much differently w/o shoes… good or bad i dunno? i heard that guys have a higher kick than girls naturally (hammie pulling your leg back up to your butt), but maybe it’s the whole landing on the balls of your feet. i’m pretty sure i do the heel strike, but lately have had to make sure i stretch my shins really well they get quite tight.


21 ttfn300 April 29, 2009

oh i was going to mention your arms… you’re wasting alot of energy swinging them that far. Try keeping them hip level, and the comment above about a loose fist is also familiar.


22 nicole April 30, 2009

:) I just ran 2 miles barefoot to feel how different it felt. It felt so free!!!! I think I’m going to add some barefoot miles to my weekly mileage to strengthen my legs. Thanks for the idea!


23 chanturtle May 13, 2009

they always tell me to run with your legs up to your butt i mean well like you said but my legs don’t ever do that. I can’t even do butt kicks and my butt is huge so I don’t know how my foot can miss it.


24 Ashley June 12, 2010

Pose, barefoot + chi method all vary a bit. I’ll definitely bring my barefoot running book with me next week!! Heel to butt is something he said not to do ;) All so controversial…hehe


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