Do Running Shoes STILL Need Heels? - The Running Channel

Intro: This is a quick summary of “Do Running Shoes STILL Need Heels?” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Heelless shoes remove heel impact, encouraging mid‑foot/fore‑foot strike and reducing injury risk.
• The FBR method uses a progressive “Phase 1 – Familiarisation” to acclimate runners to the shoe.
• Early sessions focus on form, foot placement, and strengthening calves and stabilizers.

Workout Example (Phase 1 – Familiarisation):

1. Warm‑up: 3 minutes of easy walking in the heelless shoes.
2. Then repeat the following pattern for 10 minutes:
   • 1 minute light jog (focus on landing on the mid‑foot/fore‑foot).
   • 1 minute walk to reset form.
3. Total session ≈ 13 minutes. Adjust jog pace to your comfort level and gradually increase the jog intervals as you adapt.

Practical Tips:

• Keep strides short and cadence high (~170–180 spm) to stay on the balls of your feet.
• Use the walking minutes to check that you’re not heel‑striking.
• As you get comfortable, extend the jog intervals by 30 seconds each week.

Closing Note: Give the FBR Phase 1 session a try and feel how the heelless shoe changes your stride. You can easily customize the paces and intervals in the Pacing app to match your current fitness. Have fun experimenting and keep running strong!

References

• Do Running Shoes STILL Need Heels? - YouTube (YouTube Video)

Workout - FBR Phase 1: Intro to Heelless Running

• 3min @ 11'00''/km
• 5 lots of:
  • 1min @ 7'00''/km
  • 1min @ 11'00''/km
• 3min @ 11'00''/km

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