Improve your walking technique(suunto.com)
suunto.com
Improve your walking technique
https://www.suunto.com/en-us/sports/News-Articles-container-page/how-to-improve-your-walking-technique/
125 comments
Fellow "minimalist" shoe walker/runner here. Running with a forefoot strike makes sense as the idea is to tilt forward slightly and basically use gravity to help pull you forward, naturally landing on your fore-to-midfoot. I cannot imagine how walking with a forefoot strike makes sense though? Do you also lean forward when you walk?
In addition, another benefit of running with a forefoot strike is to keep momentum while leaning forward and avoid jarring pressure going up your leg on each strike as you run. For example, if I try to land on my heel when running barefoot it physically does not feel right and when I do it the collision hurts. But walking barefoot and landing on the heel feels completely natural and pain-free - the step is very light and the contact point is maybe slight-heel-bias-to-midfoot, nothing like slamming a heel into the ground while running. When walking you do not create as much pressure through your heel unless you really stomp down on it for some reason.
We have some research showing potential benefits of running on your forefoot - does any such research exist for walking as well?
In addition, another benefit of running with a forefoot strike is to keep momentum while leaning forward and avoid jarring pressure going up your leg on each strike as you run. For example, if I try to land on my heel when running barefoot it physically does not feel right and when I do it the collision hurts. But walking barefoot and landing on the heel feels completely natural and pain-free - the step is very light and the contact point is maybe slight-heel-bias-to-midfoot, nothing like slamming a heel into the ground while running. When walking you do not create as much pressure through your heel unless you really stomp down on it for some reason.
We have some research showing potential benefits of running on your forefoot - does any such research exist for walking as well?
AFAIK (spouse is an OT, works with PTs, puts up with my barefoot nonsense & enjoys explaining biomechanics to me) forefoot walking is something to avoid. Leads to shortened calf muscles/tendons, can lead to problems in old age as balance degrades.
There's also some interesting anthropological work by Esther Gokhale about gaits in indigenous peoples indicating that heel-first walking is natural, but very different from the gait induced by cushy shoes - no slamming on the heel, place the front heel on the ground while the back foot still supports all of your weight. She does sell books and workshops, but I found her book at the library, tried out the exercises, seemed legit.
Anyway, YMMV! Don't take my word for it; check out the primary sources, etc. If forefoot walking works long term for you, then go for it - one of my in-laws only walks on her forefeet /shrug.
There's also some interesting anthropological work by Esther Gokhale about gaits in indigenous peoples indicating that heel-first walking is natural, but very different from the gait induced by cushy shoes - no slamming on the heel, place the front heel on the ground while the back foot still supports all of your weight. She does sell books and workshops, but I found her book at the library, tried out the exercises, seemed legit.
Anyway, YMMV! Don't take my word for it; check out the primary sources, etc. If forefoot walking works long term for you, then go for it - one of my in-laws only walks on her forefeet /shrug.
OT = Occupational Therapist
PT = Physical Therapist
(for those who don't know the initials.)
PT = Physical Therapist
(for those who don't know the initials.)
Please take my reply with a grain of salt, it's subjective and not backed by any research.
Is it really the case that you lean slightly forward when walking forefoot strike? For me it's the opposite, my posture is way more upright in forefoot strike than it is in heel strike.
When I walk (or run) heelstrike, I usually put one leg forward and "fall" on that leg, which causes me to lean forward a bit.
When I walk (or run) forefoot strike, I do the opposite. I slide one leg backwards and thus push my whole body forward. My other leg lands directly under my body, I don't have to stick it out much to land on it, compared to heel strike.
Try to walk in heel strike very very slowly (like in slo-mo), maybe you'll feel that "falling" sensation and lean forward like I do. But it could also be that you walk slightly different than I do and don't experience the same.
Unfortunately I'm not aware of any research, but I also don't actively search for it.
Is it really the case that you lean slightly forward when walking forefoot strike? For me it's the opposite, my posture is way more upright in forefoot strike than it is in heel strike.
When I walk (or run) heelstrike, I usually put one leg forward and "fall" on that leg, which causes me to lean forward a bit.
When I walk (or run) forefoot strike, I do the opposite. I slide one leg backwards and thus push my whole body forward. My other leg lands directly under my body, I don't have to stick it out much to land on it, compared to heel strike.
Try to walk in heel strike very very slowly (like in slo-mo), maybe you'll feel that "falling" sensation and lean forward like I do. But it could also be that you walk slightly different than I do and don't experience the same.
Unfortunately I'm not aware of any research, but I also don't actively search for it.
> Learning a new walking technique is super hard, it takes at least months, if not even years.
I guess that this might strongly vary with age. Anecdotally, the two times I consciously adapted a new gait, it went pretty quick:
- At around age 13 I adapted a "bouncy" gait with outward pointing toes, because I thought that it looked cook (cringe). Took about a week IIRC.
- Around 17 I switched to what I would call a standard gait (toes pointed straight ahead), because I was afraid my previous gait would cause bowlegs (probably an unfounded fear). Took me about two days (with a lot of walking though), and also had the benefit of better posture in general
I guess that this might strongly vary with age. Anecdotally, the two times I consciously adapted a new gait, it went pretty quick:
- At around age 13 I adapted a "bouncy" gait with outward pointing toes, because I thought that it looked cook (cringe). Took about a week IIRC.
- Around 17 I switched to what I would call a standard gait (toes pointed straight ahead), because I was afraid my previous gait would cause bowlegs (probably an unfounded fear). Took me about two days (with a lot of walking though), and also had the benefit of better posture in general
The real Chuck Norris did an extra iteration at the age of 19 by stotting as first bipedal also called bronking.
https://en.m.wikipedia.org/wiki/Stotting
https://en.m.wikipedia.org/wiki/Stotting
I remember watching this David Attenborough program where he was talking about the hunting techniques of some bushmen in Africa. They did a close-up shot of their feet while out on a hunt and they were wearing regular track shoes:
https://www.youtube.com/watch?v=826HMLoiE_o&t=3m05s
I think they might have been Adidas
https://www.youtube.com/watch?v=826HMLoiE_o&t=3m05s
I think they might have been Adidas
> * I realized that my leg muscles (especially hamstrings and calves) are extremely tight and possibly also shortened. In the beginning I had trouble to get my heel to the ground without feeling tension in the calves.
I recommend "Squat Clinic 101" video to address this issue
https://www.youtube.com/watch?v=IhAHtg8fB-Y
I recommend "Squat Clinic 101" video to address this issue
https://www.youtube.com/watch?v=IhAHtg8fB-Y
Thank you for that link! :)
What brand did you buy ? The first result from google https://www.vivobarefoot.com/eu seem to have let go of the vibram finger look. Is it still the same thing ?
My first pair were the "Gobi 2" from Vivobarefoot. Later on, I also tried Zaqq and another brand I don't recall right now, but didn't like them since the toe box[0] was too small for me. My toes spread significantly since I started walking in barefoot shoes, so a big enough toe box is the most important factor for me.
The Vivo's are definitely not in the vibram five finger look, nor were other brands I tried.
[0] Toe box: Front part of the shoe, were the toes are. Here's a comparison of a regular shoe and a barefoot shoe. If you follow the link below, you can see that the toe box of the barefoot shoe is significantly wider. https://www.botyluks.cz/user/documents/upload/Rozd%C3%ADl%20...
The Vivo's are definitely not in the vibram five finger look, nor were other brands I tried.
[0] Toe box: Front part of the shoe, were the toes are. Here's a comparison of a regular shoe and a barefoot shoe. If you follow the link below, you can see that the toe box of the barefoot shoe is significantly wider. https://www.botyluks.cz/user/documents/upload/Rozd%C3%ADl%20...
I really like Vivo as well, but wow are they expensive!
Merrell band has an entire line of barefoot and minimalist shoes. Check out the "Glove" sub-set.
https://www.merrell.com/US/en/barefoot-1/
https://www.merrell.com/US/en/barefoot-1/
What would your advice be to anyone interested in getting into barefoot walking?
Take your shoes off. (sorry, I had to)
Go walk outside without them on something mildly unpleasant, like "chipseal" pavement or gravel for short distances - the increased feedback will encourage you to walk gently (advice stolen from Barefoot Ken Bob's book, which is rather nice).
Take it slow. Don't feel like you have to go 100% minimal-shoe all the time. Take your shoes off at home. Maybe get a pair of thin sandals - I personally like Xero Shoes (they also sell a kit if you're into that, and they're one of the only pairs of sandal I've had that actually last for multiple years). Moccasins are also lovely, if you can find some with a thick sole (or buy some buffalo hide and DIY!).
Minimal shoes don't last any longer and generally aren't any cheaper than regular shoes in my experience - getting comfortable with your feet on the ground when possible is the cheapest long-term option.
Go walk outside without them on something mildly unpleasant, like "chipseal" pavement or gravel for short distances - the increased feedback will encourage you to walk gently (advice stolen from Barefoot Ken Bob's book, which is rather nice).
Take it slow. Don't feel like you have to go 100% minimal-shoe all the time. Take your shoes off at home. Maybe get a pair of thin sandals - I personally like Xero Shoes (they also sell a kit if you're into that, and they're one of the only pairs of sandal I've had that actually last for multiple years). Moccasins are also lovely, if you can find some with a thick sole (or buy some buffalo hide and DIY!).
Minimal shoes don't last any longer and generally aren't any cheaper than regular shoes in my experience - getting comfortable with your feet on the ground when possible is the cheapest long-term option.
Find somewhere where the ground isn't artificial and walk around in bare feet. How you walk changes very much when the ground isn't a firm flat plane with shoes on.
As obvious as it may sound, just buy a pair of barefoot shoes. Go into a store close to you and ask the staff for help choosing the right shoe for you. Definitely get some insoles for the shoes as well (since the sole is usually very thin). This reduces the stress on the sesamoid bones (I think they're called like this) a lot in the beginning.
Then just start walking outside. Watch some youtube videos on how to do it and just experiment and adjust the way you walk all the time (to give you a bit of perspective, occasionally I even play around with my walking style today, 2 years after starting). I tried to see it a bit like a stretching exercise in the beginning. If I felt a stretch of tight muscles (usually calves), I assumed that "I did it correctly"; like in stretching, where you only feel a deep stretch if you do it correctly. But important note: This only worked for me because my calves were indeed tight. If this is not the case for you, this analogy won't work for you.
But most importantly, listen to your body(!) and don't be afraid to look stupid in public (experimenting with your way of walking, while learnign a new way walking, will definitely get noticed by others the beginning; at least that was the case for me).
Then just start walking outside. Watch some youtube videos on how to do it and just experiment and adjust the way you walk all the time (to give you a bit of perspective, occasionally I even play around with my walking style today, 2 years after starting). I tried to see it a bit like a stretching exercise in the beginning. If I felt a stretch of tight muscles (usually calves), I assumed that "I did it correctly"; like in stretching, where you only feel a deep stretch if you do it correctly. But important note: This only worked for me because my calves were indeed tight. If this is not the case for you, this analogy won't work for you.
But most importantly, listen to your body(!) and don't be afraid to look stupid in public (experimenting with your way of walking, while learnign a new way walking, will definitely get noticed by others the beginning; at least that was the case for me).
Start with very short walks / runs in the first few days. Otherwise your calves are going to get sore.
I started with Vibram FiveFingers, but switched to proper barefoot after a short while. If you can do proper barefoot in your area, it's more fun.
Always work barefoot at home, if you don't already do that.
I started with Vibram FiveFingers, but switched to proper barefoot after a short while. If you can do proper barefoot in your area, it's more fun.
Always work barefoot at home, if you don't already do that.
Principles of Natural Running with Dr. Mark Cucuzzella
https://www.youtube.com/watch?v=zSIDRHUWlVo
https://www.youtube.com/watch?v=zSIDRHUWlVo
Keep in mind that it might just be a trend, cause damage, and keep you from running long distances. It's good for selling products and courses, if you want to go that route though.
I found reading "Whole Body Barefoot" by Katy Bowman was a good primer.
The Chinese idiom 邯郸学步 is about learning to walk. It's based on a story about someone who hears of a place (Handan) where people have the most gracious way of walking. He wants to learn, so he goes there and tries to imitate the people of Handan. He fails to learn how they walk and, in the process, forgets his original way of walking. Then he runs out of money to fund his travels. Unable to walk, he is forced to crawl all the way back to his home town.
I can't help to think how this story might reflect many of us who immigrated to the US for the "gracious way", forgot the way we used to "walk" and now find it difficult to return back home. It is saddening.
Seeking perfection leads to ruin?
IIRC it's about imitating others without understanding the underlying motivation or different context.
> It’s worth the effort because there’s usually a huge leak of energy when our gait is unbalanced or restricted.
Why do I want my walk to leak less energy / be more efficient? A fast walk is nowhere near my aerobic limit, so what would be the benefit of using less energy? Having a sedentary job, I generally need more exercise, not less.
A better thing to optimize for would be less impact on knees and back.
Why do I want my walk to leak less energy / be more efficient? A fast walk is nowhere near my aerobic limit, so what would be the benefit of using less energy? Having a sedentary job, I generally need more exercise, not less.
A better thing to optimize for would be less impact on knees and back.
Your argument doesn’t really makes sense. I spent a lot of time fixing my run and posture and indirectly how I walk due to injuries.
You 100% want to be moving correctly. Correct, efficient movement also helps with injuries. They’re related.
Once you are moving correctly, getting more exercise injury free is trivial. You just work longer, heavier or faster. You don’t need to move inefficiently (and probably incorrectly) to “get more exercise”.
You 100% want to be moving correctly. Correct, efficient movement also helps with injuries. They’re related.
Once you are moving correctly, getting more exercise injury free is trivial. You just work longer, heavier or faster. You don’t need to move inefficiently (and probably incorrectly) to “get more exercise”.
As a side effect, is it just my quarantined lizard brain, or is the first walk that she does really sexy?
The unobstructed, natural and relaxed walk has got do transmit sooo much both to your self and to the people around you; I'm sure that's also true for the less efficient / stressed walking.
There is something there. I've noticed it only a few times before. It feels like is has something to do with natural hip motion signaling deep health.
In this case, it's not quite the same as when I've seen it in randomly in others. You can tell it's a little forced.
In this case, it's not quite the same as when I've seen it in randomly in others. You can tell it's a little forced.
What did you do to fix your running posture? Any recommendations? (Trying to work on this myself)
Not OP, but I am a nationally qualified running coach (in my spare time outside of my day job). I have run all sorts of distances from 5k park runs to 100 mile and above ultra marathons. I have made every mistake in the book and helped quite a few people avoid the same mistakes.
To keep things simple with two easy to follow steps:
1. Tall posture, imagine a balloon is tied to the top of your head and is pulling you upwards.
2. Download a metronome app to your phone and set it around 170 and in time climb up to 175 180 if it feels ok. You then want to time each foot strike to a beep. This will cause your stride to narrow and discourage an overstride. When you overstride the foot extends forwards and the force of landing gets absorbed by your knee / hips, which is inefficient (its almost like applying a break) and it can cause injury. Running at a high cadence tends to make you ligter on your feet and encourages a good foot strike (under the cartridge of the hips), landing in this way benefits from the elasticity we have in our tendons and you get a certain amount of energy return from this.
This video describes it very well and the runner has beautiful form. Just don't try to take it all in, focus on the cadence 170-175-180 rhythm and get that right first
https://www.youtube.com/watch?v=zSIDRHUWlVo
To keep things simple with two easy to follow steps:
1. Tall posture, imagine a balloon is tied to the top of your head and is pulling you upwards.
2. Download a metronome app to your phone and set it around 170 and in time climb up to 175 180 if it feels ok. You then want to time each foot strike to a beep. This will cause your stride to narrow and discourage an overstride. When you overstride the foot extends forwards and the force of landing gets absorbed by your knee / hips, which is inefficient (its almost like applying a break) and it can cause injury. Running at a high cadence tends to make you ligter on your feet and encourages a good foot strike (under the cartridge of the hips), landing in this way benefits from the elasticity we have in our tendons and you get a certain amount of energy return from this.
This video describes it very well and the runner has beautiful form. Just don't try to take it all in, focus on the cadence 170-175-180 rhythm and get that right first
https://www.youtube.com/watch?v=zSIDRHUWlVo
Be careful when changing running style. If you change too fast you increase the risk of injury. Happened to me. Had knee problems. Switched to barefoot running with short fast step and very light to no heel impact. Felt great! But I pushed too fast, got a foot injury which is still bothering me and limiting my long distance running.
For me a fast very short step on varied ground worked best to slow down.
https://4.bp.blogspot.com/-0gXKdNPW-2U/V4EW8HkpSfI/AAAAAAAAi...
For me a fast very short step on varied ground worked best to slow down.
https://4.bp.blogspot.com/-0gXKdNPW-2U/V4EW8HkpSfI/AAAAAAAAi...
I noticed that running barefoot naturally tends to correct overstriding. Because landing on your heels would be painful.
Awesome, thank you.
I did some Pose Method. Just enough to level up and prevent injury.
I’m not a runner. Don’t know what the running community recommends.
https://posemethod.com/running/
I’m not a runner. Don’t know what the running community recommends.
https://posemethod.com/running/
Is the 'pose method' just pseudoscience?
There isn't a single mention of it on Wikipedia, and as far as I can tell few serious runners use it.
There isn't a single mention of it on Wikipedia, and as far as I can tell few serious runners use it.
I’m not sure what you mean by pseudo science here.
It’s a structured way to change your running style. The guy also has some opinions.
I did not do the actual Pose seminars (we did try though). Our coach did and was passing things on. We often looked at top runners to see what they were doing and tried to learn what we could.
If you want proof that this is the best way for everyone. Well, this is the fitness industry. You’re not going to get that! Listen to what they have to say if you think it could be useful for you. Give things a good try. If they work, keep them. If they don’t, discard them.
All I can say is that this method seems reasonable and now I can run on my bum knee with no problems.
It’s a structured way to change your running style. The guy also has some opinions.
I did not do the actual Pose seminars (we did try though). Our coach did and was passing things on. We often looked at top runners to see what they were doing and tried to learn what we could.
If you want proof that this is the best way for everyone. Well, this is the fitness industry. You’re not going to get that! Listen to what they have to say if you think it could be useful for you. Give things a good try. If they work, keep them. If they don’t, discard them.
All I can say is that this method seems reasonable and now I can run on my bum knee with no problems.
I think efficiency and impact are generally inversely proportional, so you're good either way.
If walking isn't near your aerobic limit then you'd be much better off doing something else for exercise than making your stride less efficient.
Walking as a kind of meditation or just to relax might be quite valuable. Then, the more efficient (relaxed) the better.
If walking isn't near your aerobic limit then you'd be much better off doing something else for exercise than making your stride less efficient.
Walking as a kind of meditation or just to relax might be quite valuable. Then, the more efficient (relaxed) the better.
I wonder this sometimes about bicycling— I'm fortunate enough to be able to commute by bike year-round, and to have a separate winter bike to ride in the snowy months. But the winter bike is a lot heavier and therefore more work to ride, so I'm sure I get more exercise riding it.
On the other hand, I also have more fun riding my summer bike and therefore ride it further and farther (eg, choosing it for errands above and beyond my commute). So I think the performance gain is still a win for my exercise regimen.
On the other hand, I also have more fun riding my summer bike and therefore ride it further and farther (eg, choosing it for errands above and beyond my commute). So I think the performance gain is still a win for my exercise regimen.
I would consider the geometry and body posture of your winter bike vs summer bike. It's possible that one (or both!) of them aren't fitted properly for exercising in a way that is good for your body and posture, although they are probably just fine for riding about town. Bike fit is one of those things where once you get it right, you'll wonder how you survived any other way.
That's a good point and something to look into for sure— the summer bike is a pretty standard road racer (Cannondale R800), whereas the winter one is more of an upright-posture city rider (KHS Urban X), so definitely quite different; and I've never been professionally fitted on either one.
TBH, the real driver on getting a second ride was just having the fatter wheels that would accommodate studded tires, which are a total godsend for riding on icy and snowy roads.
TBH, the real driver on getting a second ride was just having the fatter wheels that would accommodate studded tires, which are a total godsend for riding on icy and snowy roads.
An energy leak could mean the wrong muscles are firing. I sometimes get hip issues when I walk since I got in the habit of, for want or a better word, "floppy" and less intentional motion for some reason. This means one muscle can be doing most of the work and the supporting muscles aren't playing their role. When this happens I have to slow down and ensure I'm using my full suite of muscles or it gets worse.
> A better thing to optimize for would be less impact on knees and back.
I have osteoporosis, and my endocrinologist told me to do weight-wearing exercises, including running. For me, we _needed_ high impact exercises to strengthen the bones.
If you're going to be just walking, the slight impact might very well be something you need. Different goals for every body, but I'm just saying this out loud so that "less impact for knees" doesn't become a goal for folks who read that statement.
I have osteoporosis, and my endocrinologist told me to do weight-wearing exercises, including running. For me, we _needed_ high impact exercises to strengthen the bones.
If you're going to be just walking, the slight impact might very well be something you need. Different goals for every body, but I'm just saying this out loud so that "less impact for knees" doesn't become a goal for folks who read that statement.
yes, bones are not nearly as static as many of us believe they are. they're dynamic tissues that require stress (impact) to maintain adequate strength, for all of us.
it's one of the major reasons joint replacements fail: because the replaced joint is taking too much stress away from the surrounding bone, which then weakens, and eventually breaks under stresses it can no longer sustain.
it's one of the major reasons joint replacements fail: because the replaced joint is taking too much stress away from the surrounding bone, which then weakens, and eventually breaks under stresses it can no longer sustain.
Mayo Clinic disagrees with you and thinks your advice is dangerous.
https://www.mayoclinic.org/diseases-conditions/osteoporosis/...
You may be an exceptional case, but your should mention that.
https://www.mayoclinic.org/diseases-conditions/osteoporosis/...
You may be an exceptional case, but your should mention that.
While I wish I had a good amount of credible sources on hand to post with this comment, I only really have suggestive anecdotal data.
Mayo Clinic isn't as good as you might think when it comes to musculoskeletal issues. They're great with infectious diseases though. In this case, I'd take caution with their thoughts on osteoporosis.
For example, Thoracic Outlet Syndrome. For the longest time Mayo Clinic denied it was a real condition. Then they agreed that 1/3 types was a real condition. Now they accept all types, or at least say they do, but try to chase away a large amount of people that have it for some reason. Finally, their surgery/treatment protocols are statistically quite bad now that they've started treating it. They've ruined a good amount of people's lives with bad surgical methods related to the syndrome... On the other hand, Boston Massachusetts General Hospital excels at musculoskeletal issues, especially thoracic outlet syndrome.
This is coming from somebody diagnosed with TOS at Mayo Clinic, going to MGH for surgical options as the average review from people having treatment at Mayo was terrible. Mass Gen. found that my case was much worse than Mayo had reported in their notes, and that their treatment protocol would've made me quite worse. Mass Gen. attempts a large amount of re-do surgeries for this syndrome with surprisingly good outcome, and people who had bad surgery at Mayo Clinic are their largest percentage of re-do's.
Just a thought I think should be out there. Like most institutions it would seem, Mayo is really good at some things... And really bad at others.
Mayo Clinic isn't as good as you might think when it comes to musculoskeletal issues. They're great with infectious diseases though. In this case, I'd take caution with their thoughts on osteoporosis.
For example, Thoracic Outlet Syndrome. For the longest time Mayo Clinic denied it was a real condition. Then they agreed that 1/3 types was a real condition. Now they accept all types, or at least say they do, but try to chase away a large amount of people that have it for some reason. Finally, their surgery/treatment protocols are statistically quite bad now that they've started treating it. They've ruined a good amount of people's lives with bad surgical methods related to the syndrome... On the other hand, Boston Massachusetts General Hospital excels at musculoskeletal issues, especially thoracic outlet syndrome.
This is coming from somebody diagnosed with TOS at Mayo Clinic, going to MGH for surgical options as the average review from people having treatment at Mayo was terrible. Mass Gen. found that my case was much worse than Mayo had reported in their notes, and that their treatment protocol would've made me quite worse. Mass Gen. attempts a large amount of re-do surgeries for this syndrome with surprisingly good outcome, and people who had bad surgery at Mayo Clinic are their largest percentage of re-do's.
Just a thought I think should be out there. Like most institutions it would seem, Mayo is really good at some things... And really bad at others.
Had TOS, but mild enough for physical therapy alone. Fingers tingle thinking about it. But wasn’t so lucky with ulna related issues :-/
[deleted]
I assure you that while you definitely should be walking more, walking alone is by no means exercise.
By walking inefficiently you aren't getting "more exercise" than walking efficiently.
By walking inefficiently you aren't getting "more exercise" than walking efficiently.
I guess one way to waste energy is to have a big impact on your knees and back. If you want to recycle your energy, you can't waste it on impacts?
More energy means more heat. You don't want to walk fast and arrive all sweaty and out-of-breath at a shop or a meeting etc.
I grew up on a skateboard, went on to martial arts; did a lot of rock climbing, running, hiking, yoga, etc.
Then I managed to smash a vertibra in a climbing accident which meant spending the next two months learning how to do all of those things, including walking without putting strain on my spine.
There's a good book with the name Born To Run, one of the basic ideas presented is that the human body is a perfect running machine. You don't need to add anything, just stay out of its way and let it do what it was built for.
Here's what I would encourage anyone interested to try:
Start by balancing the spine sitting on the edge of a chair. Roll shoulders backward, relax the stomach, tilt the hip forward and pull the chin in until you feel your upper body is balancing on the root of the spine in your hip. Do a body scan and release any sign of muscle tension, the idea is to use bone structure and tendons to carry the weight. It should feel effortless, like the upper body is floating mid air.
Then repeat the same procedure standing up.
Now comes the slightly tricky part, unlearning the funny walk you've most likely been practicing your entire life. I recommend starting barefoot.
Keeping the same pose, and making sure not to tense any muscles, including the muscles in the feet; lean slightly forward. If you manage to do it without tensing, your body will start walking by itself and the feet will land exactly where/how they're supposed to. Leaning further increases the speed.
Adding muscles will increase the speed further. Just make sure the energy is directed backwards, pushing the body forward; and not straight down into the ground which is what people usually do when running, especially with bouncy shoes.
Then I managed to smash a vertibra in a climbing accident which meant spending the next two months learning how to do all of those things, including walking without putting strain on my spine.
There's a good book with the name Born To Run, one of the basic ideas presented is that the human body is a perfect running machine. You don't need to add anything, just stay out of its way and let it do what it was built for.
Here's what I would encourage anyone interested to try:
Start by balancing the spine sitting on the edge of a chair. Roll shoulders backward, relax the stomach, tilt the hip forward and pull the chin in until you feel your upper body is balancing on the root of the spine in your hip. Do a body scan and release any sign of muscle tension, the idea is to use bone structure and tendons to carry the weight. It should feel effortless, like the upper body is floating mid air.
Then repeat the same procedure standing up.
Now comes the slightly tricky part, unlearning the funny walk you've most likely been practicing your entire life. I recommend starting barefoot.
Keeping the same pose, and making sure not to tense any muscles, including the muscles in the feet; lean slightly forward. If you manage to do it without tensing, your body will start walking by itself and the feet will land exactly where/how they're supposed to. Leaning further increases the speed.
Adding muscles will increase the speed further. Just make sure the energy is directed backwards, pushing the body forward; and not straight down into the ground which is what people usually do when running, especially with bouncy shoes.
For all citywalkers: check how the sidewalk slopes to move rainwater to the street.
I was always walking on the right side of the city roads. This resulted in pain in my right leg because most weight was put on that side.
The solution was simple: also walk on the left side of the road. I never thought of this before.
I was always walking on the right side of the city roads. This resulted in pain in my right leg because most weight was put on that side.
The solution was simple: also walk on the left side of the road. I never thought of this before.
Apparently this is a known problem that can affect people who run/jog on the same side of the street all the time.
>Roll the feet: First place the centre of the heel, then roll the outside edge of the foot down before placing the outer toes, and rolling down the inner toes.
Do we know if this is better? I mostly wear barefoot/minimalist shoes and have switched to mid/forefoot strike, from a heel strike.
Do we know if this is better? I mostly wear barefoot/minimalist shoes and have switched to mid/forefoot strike, from a heel strike.
You mid-foot strike while walking? When I wore barefoot shoes, I could mid-foot strike while running but doing so while walking always felt extremely unnatural and I couldn't adopt it.
As a kid I was obsessed with cowboys and indians. Indians were the good guys in my book so I learned to walk like them to reduce noise - mid-foot first.
20 years later and the shriek my girlfriend lets out when she turns around and I’m right there materializing behind her back like a ghost.
It’s amazing. Took about a week of conscious practice in middle school and now that’s just how I walk. Heel first when barefoot or in slippers makes my feet hurt.
20 years later and the shriek my girlfriend lets out when she turns around and I’m right there materializing behind her back like a ghost.
It’s amazing. Took about a week of conscious practice in middle school and now that’s just how I walk. Heel first when barefoot or in slippers makes my feet hurt.
yea I don't know if I adopted this because my hamstrings are stunted or if my hamstrings are stunted because I adopted this but its just been how I walk since I was a teenager.
and like your anecdote, I've had to be mindful of things like neighbors or coworkers in a hallway, going out of my way to scuff my feet or something while I'm still 10+ft out. people really don't like it when you register as instantaneously in their personal space.
and like your anecdote, I've had to be mindful of things like neighbors or coworkers in a hallway, going out of my way to scuff my feet or something while I'm still 10+ft out. people really don't like it when you register as instantaneously in their personal space.
>As a kid I was obsessed with cowboys and indians. Indians were the good guys in my book so I learned to walk like them to reduce noise - mid-foot first.
I've never really thought about it, but I also walk like that. When I lived in apartments, my downstairs neighbors probably loved me for that.
I've never really thought about it, but I also walk like that. When I lived in apartments, my downstairs neighbors probably loved me for that.
I read this too and I am apparently accidentally sneaky for the same reasons.
I'm not sure if I've gone too far though, I got bursitis last year and my hip can feel a little tight when walking briskly for a while. Something is rolling around all wrong in there.
I'm not sure if I've gone too far though, I got bursitis last year and my hip can feel a little tight when walking briskly for a while. Something is rolling around all wrong in there.
[deleted]
I've read before that striking the ball of the foot first is more natural without shoes, especially when running. I think the article was in context to ultra-marathon runners. Heel first was said to be an adjustment to shoes and can cause issues.
Edit: Can't find the original but this is similar. They say walking heel first is natural but you want a rolling gait, not a stomp like a lot of us do with shoes. That sounds like this article. They say running should be similar but with an even softer heel drop which is different to the other article that I remember, which I think looked at tribal south americans who didn't wear modern shoes.
"But (you might say) if you walk or run with no padding, it’s murder on your heels—which is precisely the point. Your heels hurt when you walk that way because you’re not supposed to walk that way. Wrapping your heels in padding so they don’t hurt is like stuffing a gag in someone’s mouth so they’ll stop screaming—you’re basically telling your heels to shut up."
https://nymag.com/health/features/46213/
Edit: Can't find the original but this is similar. They say walking heel first is natural but you want a rolling gait, not a stomp like a lot of us do with shoes. That sounds like this article. They say running should be similar but with an even softer heel drop which is different to the other article that I remember, which I think looked at tribal south americans who didn't wear modern shoes.
"But (you might say) if you walk or run with no padding, it’s murder on your heels—which is precisely the point. Your heels hurt when you walk that way because you’re not supposed to walk that way. Wrapping your heels in padding so they don’t hurt is like stuffing a gag in someone’s mouth so they’ll stop screaming—you’re basically telling your heels to shut up."
https://nymag.com/health/features/46213/
> striking the ball of the foot first is more natural without shoes, especially when running.
It absolutely is for sprinting, even with shoes: https://www.youtube.com/watch?v=PH-3cHxXAK0&start=46
It absolutely is for sprinting, even with shoes: https://www.youtube.com/watch?v=PH-3cHxXAK0&start=46
If you want to learn more about how to walk and move better I can't more highly recommend the content by biomechanist Katy Bowman https://www.nutritiousmovement.com/blog/ ... She has a blog, a podcast, online classes, books, and a whole gamut of content around restoring basic movement - and talks a ton about walking. So important for all us desk jockeys.
I would be very careful of any claims made by barefoot shoe manufacturers regarding it being more natural/it's how we evolved, especially if running on roads or other hard surfaces. While I agree they can be beneficial in small doses and/or on natural surfaces, I'm not sure the human foot evolved to run on concrete surfaces.
Suunto makes sports watches, heart rate monitors and dive computers, not barefoot shoes :)
Many years ago at an Apple WWDC event I saw a presenter give a talk about how they used genetic algorithms to find out what the most optimal walk for a dinosaur could be based on its bones and skeletal structure.
I wonder if such an optimal gait could also be discovered for humans, perhaps for different heights, and when carrying different loads. Maybe the best way of walking for a person who is very tall is different from someone who is very short for instance. By constructing random human bodies and allowing them to evolve over millions of iterations, we may be able to discover unrealized walking techniques.
I wonder if such an optimal gait could also be discovered for humans, perhaps for different heights, and when carrying different loads. Maybe the best way of walking for a person who is very tall is different from someone who is very short for instance. By constructing random human bodies and allowing them to evolve over millions of iterations, we may be able to discover unrealized walking techniques.
I'm in the camp that whatever bodily motions you learn as a young child, your body adapts enough to it that you won't get any kind of damage. I mean, we even had articles here about children having extra bones on the back of the head to counter constant smartphone gaze.
It is the weakening of the muscles that creates issues later in life, mostly due to lack of movement, gaining too much weight and similar.
My whole spine is straightened (from neck down, I have lost the natural lordosis of spine) because I've been sitting and looking at computer screens ever since I was a child. My spine is fine, I do not have any pain, but did start feeling pain in the upper back when I did not exercise for 3 years. Once I started exercising pain went away (still slouched and sat a lot).
Also, there's absolutely no way I could return back to natural lordosis of spine, my spine was straightened since I was 11 years old, my spine shape is the result of adaptation to prolonged sitting.
It is the weakening of the muscles that creates issues later in life, mostly due to lack of movement, gaining too much weight and similar.
My whole spine is straightened (from neck down, I have lost the natural lordosis of spine) because I've been sitting and looking at computer screens ever since I was a child. My spine is fine, I do not have any pain, but did start feeling pain in the upper back when I did not exercise for 3 years. Once I started exercising pain went away (still slouched and sat a lot).
Also, there's absolutely no way I could return back to natural lordosis of spine, my spine was straightened since I was 11 years old, my spine shape is the result of adaptation to prolonged sitting.
Walking “properly” is a topic of interest for me. I believe it can be reduced to one main constraint: ensure most effort is spent by abdominal muscle in your core, with limbs and the (importantly) neck as relaxed as possible. Other characteristics of “proper” walk naturally emerge as the easiest way of following that constraint[0].
I find that walking “properly” wakes me up, has some positive effects on my well-being, and can be difficult at times. Unevenly paved surfaces (like some cobblestone pavements) seem to complicate walking “lazily”, forcing me into the proper way of walking.
[0] IMO articles like TFA tend to focus on those “cosmetic” characteristics, thus entirely missing the point.
I find that walking “properly” wakes me up, has some positive effects on my well-being, and can be difficult at times. Unevenly paved surfaces (like some cobblestone pavements) seem to complicate walking “lazily”, forcing me into the proper way of walking.
[0] IMO articles like TFA tend to focus on those “cosmetic” characteristics, thus entirely missing the point.
You should be walking with your hips primarily. Your core is important though.
That way it’s still possible to fall into other lazy habits, such as walking with stiff neck and shoulders.
On the other hand, if one aims to relax all limbs (that includes feet) and localize energy expenditures in the abs area as much as possible, “walking with hips” might well be the only remaining acceptable way to walk.
On the other hand, if one aims to relax all limbs (that includes feet) and localize energy expenditures in the abs area as much as possible, “walking with hips” might well be the only remaining acceptable way to walk.
You can't improve your walking technique unless you improve your life. Your posture, your gait, your movements are a complete reflection of how you feel.
If you feel like you're carrying a load on your shoulders... your shoulders are gonna show that. If you feel like you have to clench and grind through your days, your jaw is going to show that. etc. etc.
A really interesting question to reflect on is when someone gains weight, what determines where the weight goes? Their stomach? Their thighs? Everywhere evenly distributed? etc.
If you feel like you're carrying a load on your shoulders... your shoulders are gonna show that. If you feel like you have to clench and grind through your days, your jaw is going to show that. etc. etc.
A really interesting question to reflect on is when someone gains weight, what determines where the weight goes? Their stomach? Their thighs? Everywhere evenly distributed? etc.
I agree, for the most part. However there is definitely something to be said for reversing the cycle. That is, when you feel down or frightened, purposely sit/stand/walk as though you are fully in control and on top of things. You'll find with some practice, your mood will improve. I think I heard it first from Tony Robbins years ago, but I'm sure it's well known technique.
After a lot of reflection I think I'm in a place now where I disagree with this cause just taking over the body with mind control can lead to schisms and narcissism and denial of self
I do agree bringing awareness is verrryyy helpful and healthy. the key is to keep being aware of what comes up for you and accept it and embrace it and get to know it and empathize with other postures/bodies to see how exactly your body _could_ feel differently and as you realize more and more what your body is really feeling, it'll naturally heal on its own. no need to step it and change things consciously, which never really does anything anyways cause your subconscious takes over as soon as your attention shifts away
the key thing to take away here is it's impossible to fully realize how your body actually feels without some psychological insights into yourself as well, to move some stuff from your subconscious to your conscious
like for example one can't fully realize how much anger their jaw is holding unless they also realize how much they feel angry about their life cause of something they haven't realized and have repressed
for anyone interested in reading more check out alexander lowen's books on amazon. fascinating, fascinating guy with lots of veryyyyy interesting things to say. any of his books will suffice really, i've read most of them
I do agree bringing awareness is verrryyy helpful and healthy. the key is to keep being aware of what comes up for you and accept it and embrace it and get to know it and empathize with other postures/bodies to see how exactly your body _could_ feel differently and as you realize more and more what your body is really feeling, it'll naturally heal on its own. no need to step it and change things consciously, which never really does anything anyways cause your subconscious takes over as soon as your attention shifts away
the key thing to take away here is it's impossible to fully realize how your body actually feels without some psychological insights into yourself as well, to move some stuff from your subconscious to your conscious
like for example one can't fully realize how much anger their jaw is holding unless they also realize how much they feel angry about their life cause of something they haven't realized and have repressed
for anyone interested in reading more check out alexander lowen's books on amazon. fascinating, fascinating guy with lots of veryyyyy interesting things to say. any of his books will suffice really, i've read most of them
True from a yogic perspective.
A really nice realization arising from this basic mind-body connection is that if you have a handle on one, you have a handle on the other. Or, practicing the posture of well-being can help make you well.
A really nice realization arising from this basic mind-body connection is that if you have a handle on one, you have a handle on the other. Or, practicing the posture of well-being can help make you well.
This is not at all true from a yogic perspective. The original aim of yoga (with all eight parts, not just the asanas but also breathing, healthy eating, right behaviour, internal cleaning, etc) is to make the body so healthy that you don't have to worry about it. Then you can work with your mind to address your samskaras, etc and work towards a deeper understanding of reality and self up to enlightenment.
It is true. The eight limbs (of Ashtanga, which is the style I practice) say nothing about the absence of a mind-body connection.
You made an account just to post incorrect information about yoga?
You made an account just to post incorrect information about yoga?
Doesn't this go both ways? Improving your posture does reduce your stress and improve your life (in the way that you mean).
just replied to a sibling comment about this same thing, check it out https://news.ycombinator.com/item?id=23188557
On the contrary, changing your physiology will change much about your life.
E.g. developing muscles, good posture and meditation help massively to build confidence which will help you all around e.g. to speak up at work.
Body-Mind is bidirectional and I would really recommend you try working on whichever angle you can start. There is no good life without a healthy body, but of course it's not the only thing.
E.g. developing muscles, good posture and meditation help massively to build confidence which will help you all around e.g. to speak up at work.
Body-Mind is bidirectional and I would really recommend you try working on whichever angle you can start. There is no good life without a healthy body, but of course it's not the only thing.
if it's expressive evocative emotional physical activity, i agree. like a fun soccer game, a good dance, etc. anything that releases tension in the body and helps you to breath more fully and in a more relaxed happy way
if it's physical activity using will (like a droning gym routine) or meditation, i actually think it can lead to more stiffness and weirdness and awkwardness in a person's psychology
the body is not meant to be controlled by the mind
the objective is just to simply connect with the body more, not yell at it
if it's physical activity using will (like a droning gym routine) or meditation, i actually think it can lead to more stiffness and weirdness and awkwardness in a person's psychology
the body is not meant to be controlled by the mind
the objective is just to simply connect with the body more, not yell at it
The movement in the videos are demonstrated by a woman and one of them focuses on the pelvis. Are there significant differences between how a woman's body and a man's body walk ?
Next week: teaching your grandmother to suck eggs!
Any tips for people like me who have flat feet?
Watch a few videos under the search results for "foot arch PT" and "foot arch massage", like this one
https://www.youtube.com/watch?v=2AwRK3js5dg
https://www.youtube.com/watch?v=2AwRK3js5dg
If it's causing serious problems, talk to a real doctor, not armchair doctors on HN (or reddit).
Stop believing that you have a severe deformity and just walk. It's part of the scope of human phenotypes and harmless.
Yep. Stop watching all sorts of advice from your chair. I have been hiking for many years now at ca. 2000 km per year. The body simply optimizes itself in time for all but very few people. A little adjustment might be necessary for particular cases, but you will figure this out finally yourself.
But the highest priority by far remains doing the basic things. Regularly - in any weather in this case - without excuses. That is the core. All other issues are premature optimizations (or to be clear, no optimization at all)
But the highest priority by far remains doing the basic things. Regularly - in any weather in this case - without excuses. That is the core. All other issues are premature optimizations (or to be clear, no optimization at all)
This kind of reminds me of Feldenkrais or the Alexander technique.
During my time as conscript in the Swedish army, I got a lot of experience from marching around with fellow soldiers. Eventually I could recognise each one of them (about 25) just on how they moved their legs. I could even close my eyes and go through them on by one in my mind and recall their gait.
I've had a friend say he could tell it was me approaching, based on my gait (I hadn't seen him in several years and his eyesight was such that he couldn't see my facial features from that far away, but apparently my gait was still the same and he could identify that). There's been work to apply gait analysis in an automated fashion for use as a biometric identifier:
https://ieeexplore.ieee.org/document/1301521
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1556-4029....
https://ieeexplore.ieee.org/document/1301521
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1556-4029....
Just as important is your breathing, focusing on nose instead of mouth breathing, and tongue posture
For some fun re-learning how to walk, take a latin dance class.
https://www.youtube.com/watch?v=F7JF4ZZvZ3Y&t=125s
https://www.youtube.com/watch?v=F7JF4ZZvZ3Y&t=125s
They claim the second one where she is just shimmying is "freeing the pelvis", but all of the motion is in her upper thoracic spine.
Amazing that there are 32 comments and somehow this article avoided tripping the HN This-Is-Just-A-Marketing-Blog-Post silent alarm.
It's quite odd indeed - there's no links to actual research to back up the claims, her statements aren't clarified (saying tilting the head down adds weight - at least specify that it's adding weight to the neck or something.) It's just a piece about what this lady says based off some other odd looking website.
My theory is that the nutrition and exercise posts get a pass because everybody races to share their similarly unfounded opinion instead of even looking at the post.
See the comments for every IF, keto, running is good, running is bad, weightlifting, etc. post on here.
See the comments for every IF, keto, running is good, running is bad, weightlifting, etc. post on here.
Most of the time the article is just the trigger for the discussions in the comments. A lot of times I'm just reading the comments and only read the original article if it's mentioned as being valuable in the comments.
This is more of a tech forum, so we can see through that bullshit. Not as many doctors or physios here, so everything linked is correct :)
Should we not consider that this personal is a health professional? While they aren't a M.D., they have studied the body more intensely than most people in other professions.
I also don't think you should just blindly believe anyone, even M.D.s, without doing research yourself.
I also don't think you should just blindly believe anyone, even M.D.s, without doing research yourself.
I wasn't being dismissive of their accomplishments, just was bringing up the fact that since this is out of most of our expertise areas, we will likely be less skeptical of the post from the get go.
I guess you have to be pretty far down the path of self actualization to worry about things like this
I had the opposite reaction. Walking costs no money, is something most of us do everyday, and small changes can dramatically affect quality of life over time. I’d compare it to sleeping or brushing your teeth.
> small changes can dramatically affect quality of life
I’m quite skeptical that small changes in my walking will dramatically change the quality of my life. I think it would actual be annoying to think about and I’d rather be thinking about things that interest me while I pace around
I’m quite skeptical that small changes in my walking will dramatically change the quality of my life. I think it would actual be annoying to think about and I’d rather be thinking about things that interest me while I pace around
The point is to consciously undo bad habits and build new, healthier ones, so that you don't need to think about it.
Being good to yourself doesn't have to be a priority list. It can be more like a jigsaw puzzle. It doesn't matter where you start.
"The head adds six to eight kilograms of weight, but by tilting the head forward it increases to something like twenty kilograms"
Astonishing. My head's mass (or is it weight?) can be increased simply by moving it slightly it? Someone alert the physicists!
Astonishing. My head's mass (or is it weight?) can be increased simply by moving it slightly it? Someone alert the physicists!
Well, honestly weight is not mass.
If you treat the neck as a pivot point it can require more or less force to maintain position of the head.
https://en.wikipedia.org/wiki/Lever
If you treat the neck as a pivot point it can require more or less force to maintain position of the head.
https://en.wikipedia.org/wiki/Lever
Right, it adds a moment, which is force times a distance. Which doesn't need to be explained to the average reader, but at least the article should say it puts more weight on the neck, or something like that.
While you are technically correct, I can't imagine you challenging anyone about their weight (in kgs/lbs) when they step on a scale because the scale might not be calibrated to the "force of gravity" (which is itself not a force) at the spot of measurement.
So since it, as you nicely put it, does not need to be explained to the average reader, the complaint sounds like needless nitpicking.
Even "more weight in the neck" is imperfect — weight usually means mass, so "load", implying force, is better.
Thus I think it's acceptable to use the original wording to avoid all the technicalities that require a few parapgraphs to explain :)
So since it, as you nicely put it, does not need to be explained to the average reader, the complaint sounds like needless nitpicking.
Even "more weight in the neck" is imperfect — weight usually means mass, so "load", implying force, is better.
Thus I think it's acceptable to use the original wording to avoid all the technicalities that require a few parapgraphs to explain :)
Mass is static [in this context], but weight is a force and will apply differently based on angles. I'm no physicist but they might have got it right here.
Weight doesn't vary like that. What varies based on angle are the counterbalancing forces applied by your various body parts to keep it in place. That's vaguely similar to what the article said, so they may be basing this on an original claim that isn't nonsensical -- but if so it got badly garbled.
Well we all know holding you arm straight up or holding it out perpendicular to your body for 30 seconds are very different in terms of effort, perceived force, and pain. I think that's what they were going for.
Okay, but where did they get 20 kg / 200 Newtons / 44bs? I can see the assertion that there's zero transverse force across the neck when the head is held strait up, but how do they come up with a force greater than the weight of the head and neck? A.x cos(x) <= 1.0. Holding your neck out horizontally, the full weight of your head and neck is exerted transversely across your neck, but that's nowhere near 200 Newtons, and that's the worst case.
Giving an exact figure implies they've done some calculation, and either their understanding of the physics is way off, or their arithmetic has gone far off the rails.
Giving an exact figure implies they've done some calculation, and either their understanding of the physics is way off, or their arithmetic has gone far off the rails.
Someone who remembers their physics should probably reply with actual numbers but I think lever forces are what is at play. A downward force approximate to the mass of the head (6-8kg) is applied, the neck is a lever, and the force at the other end reacts appropriately.
Wikipedia says: if the distance a from the fulcrum to where the input force is applied (point A) is greater than the distance b from fulcrum to where the output force is applied (point B), then the lever amplifies the input force.
So that says that you can get a higher output force than the input force, which in this case is the force applied due to gravity and mass (plus your walking motion).
Wikipedia says: if the distance a from the fulcrum to where the input force is applied (point A) is greater than the distance b from fulcrum to where the output force is applied (point B), then the lever amplifies the input force.
So that says that you can get a higher output force than the input force, which in this case is the force applied due to gravity and mass (plus your walking motion).
AFAIK weight is the "effective" force due to gravity, meaning the force exerted to keep the mass stationary is the weight.
If the mass is on the end of a lever, it will be heavier as it will require more force to keep it from falling toward the Earth.
If the mass is on the end of a lever, it will be heavier as it will require more force to keep it from falling toward the Earth.
That definition sounds fairly non-standard.
https://en.wikipedia.org/wiki/Weight#Definitions
https://en.wikipedia.org/wiki/Weight#Definitions
> Someone alert the physicists!
Physicists already know about relativistic mass. /s
Physicists already know about relativistic mass. /s
* Learning a new walking technique is super hard, it takes at least months, if not even years.
* Wearing barefoot shoes and walking forefoot strike seemed to significantly decrease my lower back pain (although I’m not a 100% certain if there is a correlation, I just know that my back pain decreased a few months after switching to barefoot shoes)
* Got rid of my neck pain completely (I’m extremely certain that there is a correlation here, because my posture changed, more on that in a later point)
* I realized that my leg muscles (especially hamstrings and calves) are extremely tight and possibly also shortened. In the beginning I had trouble to get my heel to the ground without feeling tension in the calves.
* Just because I adapted my style of walking, my posture increased significantly. I walk and stand way more upright than before (I compared recent pictures to older pictures)
* Significantly decreases the number of migraine attacks. I’m also quite sure this is because of the forefoot strike (although not 100% certain) since heel strike puts a lot of pressure in the neck and head. You can easily Test or experience this Stress on the neck and head yourself if you stick your fingers in your ears and walk barefoot with heel strike over firm ground. You should “hear” it. For me it works best when I put in noise cancelling over ear headphones and walk heel strike (no music, just the noise canceling effect).
Of course all of this is highly subjective and many/all things I described may not correlate at all. This is just my personal experience.