Run better: switching to a natural stride

The transition to a natural stride was the subject of our previous article. This technical running approach delivers a host of benefits and advantages for the runner: fewer injuries, better performance, and a durable & progressive endurance.

However, running indefinitely in a natural way is learned over the long term, built on one essential foundation: progressiveness.

But how do you manage to run indefinitely without getting injured?

• RUN LIKE A CHILD

If you set off running on wet grass, you instinctively land on the forefoot rather than the heel. It's a natural reflex to bring into every training session. So don't hesitate to reconnect with your inner child.

• BET ON NATURAL PROPULSION

Returning to forefoot propulsion allows the body and muscles to consolidate, strengthening support and balance during running. Wearing trail shoes works against this principle and does not engage the right parts of the body, thereby increasing the risk of injury. This is how the entire leg rediscovers its natural propulsive system, while also reducing energy expenditure and heaviness during effort.

• STOP RELYING ON YOUR HEELS

Forget your heels to make your transition a success. The technical approach to master now is the foot lift — bringing the foot up to meet the ground. The foot leaves the ground gently with a movement that originates from the knee before touching down on the forefoot rather than the heel. This stride is naturally shorter (roughly one third of a heel-first stride).

• THE KEY WORD: PROGRESSION

Before finding your own natural stride, you first need to "unlearn" how to run — with patience and perseverance. Beginner runners have a better chance of succeeding quickly, as they will pick up good habits right from the start.

Conversely, long-time runners with a heel-strike pattern need to take more time to adapt, as they already have their own established rhythm. This should be accompanied by a progressive method — for example, adding a 5-minute "natural" segment at the end of a session, then 10 minutes, then 15 minutes. Or gradually reducing drop over a longer period of time.

According to professionals, a minimum of 6 months is needed to successfully run for 1 hour in a natural way. This allows the entire muscular system to adapt to being used differently and to avoid injury.

• Increase your cadence to 180 strides/min.
• Be careful not to lean too far forward.
• Training on an uphill slope makes it easier: you'll find it's practically impossible to land heel first.
• If you can't find the right way to land on the forefoot, try walking backwards while leaning slightly forward. Then pick up the pace.
• To check your progress, repeat the test with a pair of running shoes: you'll immediately notice how the sole is designed to cushion you, and you'll tend to shift back onto your heels. Yet the natural cushioning is right there at the forefoot.

• Listen to your body. Trying to ignore pain will be counterproductive. If you feel pain, do not increase your volume. Take additional rest if needed.
• Try to run as often as possible (minimum 4 times a week) but for short durations, so your body can more easily absorb this new biomechanics. The mechanical stress placed on the body will be better distributed.
• Introducing walking and barefoot running as often as possible is a great way to strengthen the support structures responsible for natural shock absorption. It also teaches you the right way to run.
• Gradually introducing your new shoes and progressively phasing out your old ones will ensure a smooth transition.

• • Through a series of interviews, you can familiarise yourself with the concept of natural stride and various technical aspects of running.
  • Better understanding running and how your body works gives you the best possible chance of improving your stride, making it more natural and less damaging over time.