What's the best way to get started?
What's the best way to get started?
Start running barefoot.
run on the forefoot. duh!
I like the barefoot idea. How far? Start with a mile at first?
start slowly. this way of running is totally "alien" to your current biomacanics and physiology. too much and you are injured.
Do easy warmups and warmdowns for short periods of time to let your legs gradually get used to it. Also do some rope jumping, beginning with a minute on 30 seconds rest and repeat after about 5 to 10 minutes. Gradually build up....
Once you get a bit used to the running more on the balls of your feet, go out for a short, easy run and concentrate on trying to not go back to heel stricking. If you stay with it, you will gradually adapt over a six month or so period of time. It will then seem very natural to you.
Just p-p-p-poke her face
Lean forward more when running.
Would this pull the hamstrings too much?
simple solution wrote:
Lean forward more when running.
This is the one. You can't run properly if you're consciously worrying about where your feet are landing. If you're not 'over' your feet, a forefoot strike will be unnatural.
i used the evolution running dvd. i didn't even know what it was about - i borrowed it from my library. the dvd advertised a way to improve economy - so i watched it. I had no plans to change my gait pattern. I just run for fun so i had nothing to lose by trying.
start running in place for a minute. slowly move forward.
build slowly - your calves will be sore from the new eccentric work load. get flexible shoes with good forefoot cushioning ( i like lunarfly's ). stay on soft surfaces.
i made the switch - i enjoy running more - but...i don't think it made me a whole lot faster. It probably took me six months to re-program my movement patterns to where it became completely automatic/reflexive and not a conscious effort to run that way.
shorten your stride, a lot... start there and see if that helps
POW wrote:
shorten your stride, a lot... start there and see if that helps
Yes, stop reaching so far in front. Just let the foot work from right underneath and behind you.
I'd really recommend drills in this situation. I did some sprint training one fall during HS, and it completely changed the way I ran. You won't be much faster (if any at all) at anything past 800, but learning how to run like a sprinter helped my kick a lot.
Here's how to do it:
ffs wrote:
Would this pull the hamstrings too much?
No, it will not. You don't bend at the waist. You lean your whole body over, so as to land more over your center of gravity rather than behind it.
Start off very slow, don't try doing it for an entire run. The first time I did it, I went for what I thought would be an all right distance, an easy two mile run. My calves were tight for an entire week after that, just from using new muscles. Took about two weeks to get the muscles adjusted and now there is no soreness.. your legs will adapt. Just be ready for the soreness.
I read in another thread a nice tip. Obviously you'll want to lean forward, but pretend you are on a treadmill that is powered by pushing your feet against the belt. Sounds stupid, but if you get on a treadmill like that, you aren't going to be heel-striking to get the belt moving, you'll be leaning forward slightly and landing on your toes (and also putting your hands on the rails, but that's not the point).
Looking at your shadow can also help you to see if you are landing properly, see if your foot is flat as it is landing.
Obviously you only think about this stuff at the beginning, eventually it becomes natural.
Hey,
Barefoot is cool, but it isn't the best way to do everything unless you are going to run barefoot all the time.
The way I did it was I did a five mile run consciously keeping myself up on my toes. My calves hurt the next day. I just kept on running smart (don't slaughter yourself) and always thinking about it, until eventually I didn't have to think about it. It's just another habit, you have to practice it constantly.
Best thing I ever did for myself. I'm not all that great, just 16:0x 5k, but I can do 15 mile runs without heelstriking at all. It's great.
ffs wrote:
What's the best way to get started?
Trying to change your biomechanics in this way is simply idiotic. Your next question will be, "What's the best way to heal from the injuries I've inflicted upon myself by trying to become a forefoot runner?"
Start out running 10 minutes a day in racing flats. I feel that it forces you to sort of run on your toes. Gradually increase time. Your calves will most likely be on fire.