Transition from Heel to Forefoot Stike

I think you are doing it if you are cutting back on your training and getting tendinitis.

I found wearing women's high heels really helped getting me to land on my forefoot.

But in running everybody's different.

if all your foot-road contact is taking place directly under and behind your hips--and not out in front of your body--then it doesn't matter much if you heel strike, forefoot strike, or mid-foot strike. your anatomy will determine the optimal part of your foot which strikes, as long as all the action is taking place under and behind you--and not out in front.

I did this about 18 months ago. Ran 2 miles first time out and couldn't run again for 5 days. Did a mile barefoot and out for another 3 days. They back to 2 miles a day every other day for a week, then gradually ramped back up. At first the calf soreness was excruciating but i know the difference between soreness and tendinitis pain so i kept going on. You probably don't have tendinitis as much as posterior tibialis soreness from eccentric contractions of the heel and the lengthening that has to take place. Do some foam rolling and self trigger point care and stick with it. I can run injury free now without getting the shin splints that always plagued me. Don't listen to people who tell you it doesn't matter. You really can't heel strike and have your foot land under your hip. Try doing it running in place. It just doesn't happen.

I think the proper perspective is to try to land under your hip rather than force a forefoot strike. You can still overstride with a forefoot strike. The braking of overstriding, no matter what position your foot is in, is what causes most injuries in my experience.

I love the start barefoot running - go for a mile approach.

It's amazing that it seems sensible. Yet it'd seem crazy if you learned a totally new way a do a bicep curl exercise, and the trainer said "ok, day 1, new exercise working new muscles, let's start with 1000 reps...

Well the muscle use isn't totally new and i didn't just start running so i was comfortable with a mile knowing i would be sore but i really did force the transition faster than i would recommend someone else do.

Altering gait patterns has been shown to decrease running economy.

Maybe temporarily but in the long run a more efficient gait pattern is more efficient.

teahteshs wrote:

I think the proper perspective is to try to land under your hip rather than force a forefoot strike. You can still overstride with a forefoot strike. The braking of overstriding, no matter what position your foot is in, is what causes most injuries in my experience.

So what's the best way to teach yourself to land under your hip? Does intentionally increasing cadence automatically shorten the stride and help to land the foot under the hip?

Faster cadence with a lower heel toe drop will favor foot strike under hip with mid or forefoot strike.

This article on Science of Running is good:

An example of several different cue’s to tell a runner who needs to switch from heel striking to a flat foot or mid-foot strike are: put your feet down underneath you; put your feet down behind you; drop the foot as soon as the knee stops going up; when the knee comes through start thinking foot down; feel choppy with your stride.

But speaking as someone who is also currently going through the transition, I think it comes down to this: make it your #1 priority even if you have to run (A) slower, or (B) less.

I also like the Sketcher's GoRun's. They really do encourage a mid-foot strike, and I think they've made me as fast Meb.

I made the transition primarily due to a hip injury. I found that it was the only way my hip would stay pain free.

I started with short 1-3 mile runs. Adding them in as each week went by. I also began doing tempo's and 5ks with Newtons. Probably not necessary.

My real breakthrough was reading an article that discussed a major difference between hobby joggers and elite runners. It had to do with the amount of time the foot was in contact with the ground. Hobby joggers much longer than fast runners. I began to concentrate on getting my foot strike brief and explosive.

I saw a 95 second 5k improvement and 21 minute marathon improvement.

Then I suffered a brutal plantar fascia tear.

You're undoubetdly doing it wrong. Most people FORCE the forefoot strike.

Sorry, but you simply don't have the range of motion in your ankles and toes and certainly not the strength in your lower leg muscles to do it correctly.

I'm a sprinter and it took me years to run long distance correctly. I always used to force it.

I think the biggest problem people make is going to a minimalist shoe FIRST. For gods sake dont go down this path. Go barefoot first.

Dorsiflexion is the biggest thing. Most people are too weak to dorsiflex every step. They plantarflex too much like little ballerina's tip toeing.

You need range of motion in the toes to do this properly and be relaxed. I suggest investing in some YogaToes. Honestly, they really help.

Dorsiflexion of the TOES, not the whole foot (as that would cause you to heel strike) is a hidden art.

The way you guys are doing this is idiotic. At the beginning of every run, just run mid-foot/forefoot for as long as you comfortably can. Eventually you'll get to the point where you can run forefoot the entire run and you won't kill your calves. There's no reason to force it as quickly as possible.

just clarifying wrote:

So what's the best way to teach yourself to land under your hip? Does intentionally increasing cadence automatically shorten the stride and help to land the foot under the hip?

I've been trying to learn cues and listen to my body for years trying to get it right. I think you've just got to try stuff and get a feel for it. Cadence is a good objective way to get data on your form. But you can easily force a high cadence and have uncomfortable form, and it sometimes isn't a very helpful cue to think "just increase your cadence".

I've been increasing mileage so I'm forced to be efficient or I feel fatigue or even pain. I adjust my form - relaxing or activating various muscles in my back and hips - until I feel relaxed.

I also had a stint in minimalist shoes but got injured. I don't regret it though. I liked being accountable for my form, that I would feel it if it was inefficient. I learned a lot from those runs.