I have problems running on my heels how can i improve my running speed?

Question

i've played baseball for years and my biggest problem is running. Im in great shape, I just run on my heels. I've been playing on all-star teams for years but if I want to get better I need to increase my speed.

Answer 1

Just get stronger to get off your heels. The fastest runners land mid foot and do not collapse at the ankle/knee at ground contact. To develop isometric strength hold a heavy weight and get up on ball of foot and bend the knee a little and hold that position for 10-30 seconds. Progressively work up to heavier weight. Also do short high speed sprints.

Answer 2

The most common reason for running on your heals is that you are reaching out too far in front.

Try to have your foot contact the ground mostly under your body, coming rearward at the same speed you are moving forward.

Your stride is lengthened behind you, not in front.

If you are running easy then you should be landing mostly flat footed, and rolling off of the front of your foot.

Stand up tall, don't lean forward, relax, let your arms swing straight front to back, keep your elbows at 90 degrees.

As you increase your speed then you will land on the balls of your feet, not flat footed.

Answer 3

There are three things that can help you get faster.  The simplest and least effective way is to wear a lightweight baseball cleat designed for speed.  Secondly you can train to improve your speed.  This can be done by doing sprint workouts, hill running, and leg strengthening.  Finally you can work on your running form.  You need to have a good arm motion.  When running, your arms should extend back as if you are reaching for something in your pocket and then forward at your side.  Your arms should be moving forward and backward, not sideways across your body.  You can also try to change from a heel strike to a midfoot strike which will likely improve your speed, but will take work to implement.  Implementing the midfoot strike should be done gradually to prevent injury and excessive soreness.  Many normal shoes draw you naturally into a heel strike so try training in a track spike or barefoot in a soft grassy area.  To start out into a reasonable midfoot strike form try initially jogging in place which should pull you off of your heels.  While jogging in place, if you lean forward and maintain the same form you should be off running with a midfoot strike pattern.  Just do  easy running for a period of time and as you become more accustomed to this new style, work in sprints and other speed workouts.