USING WHAT PART OF THE FOOT IN THE DRIVE

[LarryRow]

I don't know if it makes sense to compare rowing to running, In running, the faster a person runs, the more the strike point shifts from mid to toe. The slower a person runs, the more the strike point shifts from mid to heel. Elite runners all share one thing, and that is a high cadence, they tend to turn their legs over quickly. A lot of heel strikers turn out to be over striding and taking too few strides.

I wonder if something similar happens in rowing. Does the contact point shift up with faster rowing? Is it a good idea to try to use the mid foot, as described in that video? Does it all come down to one's own physiology and flexibility?

I have taken the advice to use a weightlifting shoe and noticed that it keep me flat throughout the whole stroke, with very little heel lift. So far, I don't feel any ill effects. I'm intrigued with the idea of using heel blocks on a boat, and will try them if I ever get a boat.

[jackarabit]

I have no preference for optimal rake of footboards, no desire to run fast in zero drop trainers, no unshakable opinions about the propulsive sequence of the squat jump as completely adequate analogy for the erging stroke. I do devoutly desire to optimize and maintain the transfer of force to the footboards thru the entire drive portion of the erg stroke. At the present time, I hold out hope that weight lifting shoes with considerable midsole drop and incompressible heels and soles will contribute to that end--a lot or a little, I don't know.

[grahamcawood]

Greetings Cayenne,
Sorry for the delay. For erg work I fitted wooden blocks to the heels of my shoes. In my boat I fitted wooden blocks to the bottom of the stretcher. I don't think they are commercially available. The constant heel contact is not popularly coached anywhere as far as I know.
You may need to alter the thickness. Whatever gives your heels constant, comfortable, contact.
Have fun.

[aussieluke]

Greetings Cayenne,
Sorry for the delay. For erg work I fitted wooden blocks to the heels of my shoes. In my boat I fitted wooden blocks to the bottom of the stretcher. I don't think they are commercially available. The constant heel contact is not popularly coached anywhere as far as I know.
You may need to alter the thickness. Whatever gives your heels constant, comfortable, contact.
Have fun.

Weightlifting shoes would have the same effect. (Solid raised heel)

[mdpfirrman]

I've taken some interest in this thread because I started rowing seriously with minimalist running shoes. I have a pair of shoes now that are more like weightlifting shoes (and still have my breaking down minimalist running shoes a year later). I much prefer the thin running shoes over a pair with a harder lift on the heel. Maybe it's just personal preference.

[Carl Watts]

The obvious answer is keep your feet flat, however this is limited by the individuals flexibility and calf muscles. You can improve these to the point that your feet stay flat, however I have to confess I still raise my heals every stroke as the backs of my old running shoes wear out inside from the movement. At the end of the day its not an area you really need to worry about unless your getting ankle or foot pain.

[bisqeet]

i row my TT or fast pieces (or OTW) in vibram 5-finger shoes.
a la..
https://www.trekkinn.com/outdoor-wander ... lsrc=aw.ds

i found the flexible sole very good, was able to use the front of my foot more for the initial power on the drive.
that said - i'm currently looking at olympic weightlifting shoes.
they have a similar front foot, but a raised heel, which seems better (yet to try)

I think the problem is buying a pair i can use both on the erg/OTW and that fit the shoes retainers..

I suppose if money is no objection you could always go batlogic ?
http://batlogic.net/?v=3a52f3c22ed6

[G-dub]

I bought some adidas weight lifting shoes and I am enjoying them on the rower. I have tight calves and ankles and they help me keep feet flat on the boards.

[jackarabit]

I'm using SABO lifter shoes which are supposed to be good for the kettlebell swingers also. Got a great price at 49USD! Big toe box for my duck feet. I rotate between whatever sneakers I happen to be wearing for UT work but for playing at sprinting, the lifting shoes improve my abysmal performance, or so I choose to believe, and they're just better at constraining flex onto the toes, heel lifting, and overcompression at catch.

[aussieluke]

I've been erging in just socks for months now but recently started playing with keeping my heels down at the catch - so last night I tried my reebok weightlifting shoes again and they felt great for this. Could feel the drive through the whole foot.

[grahamcawood]

Greetings Eddie, Here's what I use.
For the erg: Wooden blocks screwed to my shoe heels.
For my boat: Wooden blocks attached to the stretcher.
Not yet commercially available? What about it - concept 2 ?!?
Weightlifting shoes should work.
Have fun!

[chrisl]

Here are a couple more related Dark Horse Rowing vids which I've found really useful.

Correct adjustment and use of the foot straps and position
https://www.youtube.com/watch?v=iHIPjVISHdc

Making good connection with the rower and not lifting your heels
https://www.youtube.com/watch?v=YRHEd7W5qVU

Chris

[Tim K.]

Strap placement recommendations are all good if you are the right height and have the right proportions. I use the top holes and wish I could move my feet higher for max efforts.

[aussieluke]

Strap placement recommendations are all good if you are the right height and have the right proportions. I use the top holes and wish I could move my feet higher for max efforts.

Yeah I find the foot height adjustment great, but the lack of strap height adjustment a shame. Would be nice if the whole thing just adjusted up and down.

[jackarabit]

Most trainers regardless of price/design sophistication are crap on the erg. There's no foot strike to cushion fore or aft. Non-compressible is the way to go. Wood heel risers, lifter or dress shoes, all good. I love my cheap SABOS.