Successful transition from heel striker to forefoot?

Hillz

I made the transition about 12 years ago. I had just started running while in graduate school and read a lot on forefoot striking, so I wanted to make the change before I formed any habits.

I started by focusing on landing under my center of gravity and running more 'upright.' Also focused on a higher cadence.

For the last mile of my runs I would go barefoot. I started doing this for 1-2 runs a week and then transitioned into doing it for every run of the week. That forced my body to forefoot strike, even when I was tired.

I would then run at least once a week completely barefoot (usually 2-4 miles, nothing too long). That kept my form honest.

That was 12 years. I have done everything from 5ks to ultramarathons to Ironman to the Boston marathon since then and I have never had a running injury. That would have been when I was 28 as I will be turning 40 this year.

I give 100% credit of my injury free 12 years to the fact that I'm a forefoot striker.

Why?

https://www.sciencedaily.com/releases/2019/12/191212104646.htm

I’m aware of all of the studies saying it doesn’t matter.... but if you watch my stride in slow mo, I don’t think it takes a rocket scientist to see that there is a small percentage of “braking” every time my heel hits first. I’m sure it’s only a tiny amount but just seems logical.

Thanks for the tips four feet. I do most of which you described. Did your transition happen slowly or rapidly?

I have read up on how to fix the problem but rarely hear of runners who started as heel strikers but transitioned to forefoot

Yes, I transitioned successfully in 2002. It took about 6 months because the only method at the time was the Pose Method. I would do the drills, start running, and then run for 20 seconds using the Pose and then rest until I recovered. I gradually increased the time in the Pose Method from 20 seconds to one minute. Then, to doing runs almost completely in the Pose. After 6 months, I had mastered the Pose, but I was slower than before. I analyzed the Pose and realized that it was wrong. I added a pushoff and was immediately a lot faster. It took another three months to incorporate the pushoff off into my new forefoot form.

When I teach runners now how to transition to forefoot, I tell them to forget the Pose. It's biomechanically wrong. Instead, read Chi Running by Danny Dreyer or Natural Running by Danny Abshire. Both books have good drills and don't mess up the biomechanics as badly as the Pose Method does. Oh, and disregard the New-Age Chi BS that Dreyer goes on about... you're training to become a runner, not a Zen monk. Just skip that part.

If you're reading-intolerant, do this. Go to a track. Run barefoot on the infield grass for a quarter mile or so until you get the feel of forefoot striking. It's almost impossible to heel strike barefoot. Then, immediately put on your shoes and run like you did when you were running barefoot. Getting a shoe with a low heel lift will make the transition easier. Transitioning isn't going to happen in a day, week, or month. Even with the better techniques, it's going to take 3-6 months to fully transition.

Heelstrikeharry wrote:

I’m aware of all of the studies saying it doesn’t matter.... but if you watch my stride in slow mo, I don’t think it takes a rocket scientist to see that there is a small percentage of “braking” every time my heel hits first. I’m sure it’s only a tiny amount but just seems logical.

There's only braking if you're overstriding, doesn't matter which part contacts first.

Ivanka wrote:

Heelstrikeharry wrote:

I’m aware of all of the studies saying it doesn’t matter.... but if you watch my stride in slow mo, I don’t think it takes a rocket scientist to see that there is a small percentage of “braking” every time my heel hits first. I’m sure it’s only a tiny amount but just seems logical.

There's only braking if you're overstriding, doesn't matter which part contacts first.

This. Heel strike is the symptom, not the cause. Heel striking is bad when you overstride and land out in front. Forefoot landing while overstriding (prancing) is equally bad, but usually harder to do with a plantarflexed foot. As long as the foot lands underneath your center of mass, I don't really care what part of your foot touches the ground first.

What's more useful than focusing on where and how your foot lands is allowing hip extension, and to do that we need to know the root cause of overstride, which is SITTING too much. The hip flexors in front get tight and short from all the sitting, much like many ladies' achilles tendons get tight/short from wearing high heels excessively. When your hip flexors are too tight, your hip joint can't be the two-way hinge it was meant to be and it won't bend backwards, therefore locking out the glutes from being the main power muscles contributing to forward motion. One solution, besides sitting less, is to do lunges to stretch the hip flexors. When you do those, Jonathan Beverly's book "Your Best Stride" recommends imagining your pelvis is a cereal bowl, and you don't want to spill it out over the front, so keep your pelvis upright while stretching the leg backwards until you feel it in the hip flexors up front.

Just my 2 cents, feel free to discuss.

I can see tweaking foot plant for sprints, but have never heard of anyone altering basing biomechanics of their footstrike.

Generally, your particular composition and best running economy make you a foot or heel striker and you work with what you got.

Of all the things you might seek to train, this wouldn't even make my list.

OP, I successfully transitioned in the summer between sophomore and junior years of high school (2012). I pretty much forced it by doing my easy runs in low-profile racing flats for a week or two... think Nike Streak LTs. I don’t recommend diving in headfirst as I did since it lead to some Achilles tightness that summer and major blister problems in the forefoot due to landing forces being applied there instead of the heel. I was under 4:20 in the mile at the time with a more loping, powerful stride. It lead to higher turnover and higher efficiency... being able to run more mileage while

running softly and lighter on my feet. It feels like your tiptoeing around at first, but it becomes very natural very quickly.... true heel striking starts to feel awkward if you try to land under your center gravity. The efficiency comes from landing under your COG not necessarily being on your forefoot... think landing flat footed. Galen Rupp keeps his foot very plantar-flexed through his gait, which is very unique amongst pros. Look at Ingebrigstens, Kipchoge, Farah, Centro, Bekele, etc. and you’ll see a very even footstrike... not high up on their toes at all times like Rupp. These are simply visual cases to look at so you’re not thinking you need to be dancing on your toes the whole run. Most of the best in the world land very even, some even (wait for it) HEEL STRIKE!!! The main goal here is to not overstride, forefoot striking on easy runs is a great way to learn this running skill.