I’m trying out forefoot running as a way to reduce the impact that running has on my body. Does anyone have any advice please?
As a way of easing myself in, I started off with 100m of forefoot part way through a run. Next time out, I did 200m then, today, 300m. Hopefully this approach means that I can transition without putting too much strain on my calf muscles. I’m currently using padded shoes and am planning to try zero drop once I get to 5k.
Being completely unused to this style of running, I currently find that my pace shoots up when I try it. I’m assuming this effect will drop off once I become more used to it and, probably, start asserting more control.
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I took to low drop shoes when I suffered a hideous shin splint which needed lots of physio to put right.
I was running in 12 mm and 10mm shoes so transitioned to 8mm and 4mm, which I found suited me better once I got used to them. I then bought a bargain pair of Altra Torins which are zero drop. They take some getting used to but I walked in them as well as my running. I found they made my calves ache on longer runs but i figure that was to be expected til my calves got beefed up. I keep them in my rotation but need a replacement as they’re knackered.
Incidentally you can get plush zero drop shoes. They’re not all minimalist barely-there jobs 🙂. The Altras include some very cushy ones but they’re still zero drop
I have 8mm, 4mm and 5mm shoes at the mo. I’m looking for a fresh pair of Torins in the sale to give me the zero drop option for shorter runs
The zero drop make me run more flat footed . I avoid running on my toes in any shoe ! Except uphills. I am a forefoot lander normally. On trail runs I notice my foot strike seems to change with the terrain. I don’t consciously change the way I run though.
I started wearing the shoes as slippers indoors. Then I gradually started wearing them outdoors (just walking). My posture changed. I found I could stand for longer.
Then eight years later I got the Couch to 5K bug.
I'm 100% "barefoot shoes" nowadays.
It's important to spend some time walking in them too, as you're retraining your calf muscles.
My normal "road shoes" have a tiny bit of cushioning. The ones I ran on the beach in yesterday are intended for trail running and have a bit more thickness and structure to protect against rocks.
I do have some huaraches. I haven't tried running in them yet.
Interesting about the pace. Will be interested to read about your journey towards zero-drop.
I know you run so much further and faster than me, so hope you find a great way forward. I do believe in forefoot running, so hoping you will experience lots of rewarding runs,
I am much slower, actually doing a Japanese slow jogging kind of running, and that - I think - also makes forefoot running easier.
And I’m in the transition phase to zero-drops (but choosing shoes with quite a bit of cushioning: Altra Lone Peaks).
Ever since starting to run more than 2 years ago, I’ve been a forefoot runner and rather found that some shoes (New Balance Hiero ) started to make forefoot running slightly more difficult. They felt like affording me to heel strike especially when I was tired. So I think shoes really can make a difference here. (They felt lovely though, very cushioned)
As I was on the IC for quite some time, I am now redoing C25k with the new zero drops and I think I should be ok.
My hubby tried to also transition from heel strike to forefoot strike and he had real calf muscle issues.
So taking it slow and gradual is probably a very good way to go!
Calf muscle problems are very common in transitioning to forefoot strike. That and Achilles tendon soreness (as it's being asked to act as a natural spring for the first time).
Think I can feel smug here, having learnt from the experience of others who did too much too soon. The calf and ankle have always looked like a great shock absorber to me but I can also see that a forefoot style puts a much higher load on the calf.
I moved to Zero drop over a year ago after a bad experience with my gait analysis shoes. I initially went to Hoka Clifton’s & Saucony Kinvara before introducing a zero drop shoe. I used to rotate between my zero drop and the other shoes. I haven’t deliberately tried to change my foot strike but I would be very surprised if I was heel striking in my Altra’s.
I love the Kinvara but after wearing my Altra’s for running and vibrams for foot strengthening; my foot shape is changing and it’s hard to squish the toes now into a normal toe box. I only wear toe socks now whilst running for the same reason.
That’s why I went with another pair of Torin’s in the end as want to keep the zero drop as well as the foot shape toe box. I use them for everything, tempo, easy and long. I was wearing the paradigm 6 for easy days and long but they are too expensive for me to keep replacing.
I started C25K in walking boots and was just over half way through when I got proper running shoes, which were minimalist by coincidence (I was just trying to find a slightly more ethical/sustainable shoe) So I don't feel as though I ever had to transition to them and I have stuck with it. 10 years, no injuries - but I am fussy about surfaces, vanishingly little on tarmac or pavement and I try not to do more than a couple in a row that are exclusively on trails or tracks, and my longest distance is about 13K (was all on trails) Current shoes: Freet Feldom and Vivobarefoot Primus Trail. Occasionally I'll run in Keen sandals, or in walking boots. I also don't do any stretching around my runs and try to ensure I keep my calves warm. I've had prior surgery on both my feet.
I don't especially recommend it - with the boots it is more about seizing the moment to get a run in. And one of my pairs of walking boots is Vivobarefoot, so still in the same territory.
Hello, I found that forefoot strike was most clearly explained for me in Prof. Tanaka's book on slow jogging. I do wear minimal shoes, but his emphasis isn't really on the shoes, he just advises to choose shoes that are thin and flexible.
He advises to jog on the spot, that should naturally give you a forefoot strike, then extend your stride a little so you are moving forward. Simple.
What I found intriguing is that almost at the end he hints at the fact that the male runner may have to do some hamstring strength exercises to improve his running.
This might be a totally old hat for everybody reading this, but theory being that we in general use our quads more, and our hamstring and glutes less than we should. (I knew about the sleepy glutes, but not about the lazy hamstrings)
But in forefoot running, the hamstrings pull the leg up when wanting to run faster, whilst maintaining a fore foot strike. (I only recently discovered heel lift strides, which I assume do the same thing).
And looking for a good workout routine I could try at home (without a gym) I came across Bob and Brad again, who don’t explain the connection to running, but they have a great set of exercises with usual fitness stuff anyone has lying around in the home. So here it is:
All this is probably an old hat to everyone, but I thought it fitted into this discussion and I certainly will do a few more hamstring strength exercises as that and lifting my heels more might be the trick to get my super-slow Japanese style jogging to reach a faster pace.
p.s. I have also found that a few steps of running on the spot helps control my pace as it stops me shooting off, I used it a lot during C25K at the start of running intervals. Maybe you could do the same for the start of your forefoot sections.
So far so good! No sign of calf muscle ache so it seems that my easing in approach is working.
I think my pace was shooting up because I was over striding. Today, I focussed on landing underneath instead of out in front and was able to maintain pace. So, it seems that the answer is to land my feet as normal but forefoot instead of midfoot.
I’d always assumed that “zero drop” meant uncushioned shoes (suppose I was thinking of Native American moccasins). It seems that I should be aiming for a pair of padded zero drop shoes with a wide toe box. Once I’m comfortable with that, I can try going for less padding. Although, before that, I think I should get some toe socks!
Proper running form is to have a forefoot or midfoot landing, regardless of your footwear. Landing with your foot under or slightly behind your centre of gravity is the most efficient way to do it.
And if you can find a forgiving surface (eg. a lawn) try running barefoot for a short distance. You should notice you naturally change your gait when you do so.
I have some merino wool ones made by vibram, because I really go for natural fibres. So far they've been fine, but last run my feet got a little warm, so I'm not sure whether I'll be wearing them all summer.
Thanks for the recommendations. I’ve ordered a twin pack of Vibrams and one pair of Injinji. I guess that, as with most things, you have to pay the money if you want something decent. However, I’m going to have a stern talk with my toes about not wearing holes in these!
I’ve found that buying shoes online to be a laborious process (unless I’m just replacing a pair with the same make and model). As far as I can tell, my local shops (around Bristol) only sell standard (i.e. high drop, cushioned) running shoes. Since I’m going to be in Manchester next weekend (for the Marathon), I figured that could be a good opportunity to try out some shoes.
Incidentally, there’s no way that I’m going to be running the Marathon forefoot; that would be guaranteed to shred my calf muscles for the rest of the season!
I do mail-order for my Vibram FiveFingers. (Mostly eBay "wore once or twice; didn't like".) They're a bit tricky to size, and the UK/US sizes on them are just for guidance. Only their EU size numbering is reliable.
Initially, I got them with free returns from Amazon, and sent a few back before I found the right size. (And my size has gone down one point as my feet "tightened up".)
I always get my road shoes online now from Running Warehouse as my run club gets a discount.
First time though I ordered a pair of Altra’s - I ordered directly from the Altra website. They were a size too small & they swapped them out for the newer model at no extra charge. Best Customer service.
Trail shoes - I tried on at a specialist trail shop as I needed some help on what model to get. I would have made the wrong decision without the advice.
Thanks RunWillie , I think I’ve identified some suitable local(ish) shops (as in the reply to this thread that I’ve just posted).
I had a bad experience trying to buy Hokas online. It doesn’t help that their sizing seems to be different to most manufacturers. I tried and returned several pairs before I settled on a pair but they’re not a great fit. As a result, I prefer to buy my shoes from a shop, especially if I’m looking for a different type of shoe.
Of course! The problem works in both directions (i.e. both changing to & from Hokas).
When I was trying to buy them, I really needed a pair of trail shoes because the lack of them was holding up the training for a race that I’d booked. As it turned out, by the time I received them, the trails had dried out so much that road shoes were fine. 🤷♂️
Thanks Indielass00 . I’m hoping that, by easing in gradually, I can make the transition without dropping my weekly mileage.
I guess it might be useful to start doing some calf exercises. What I might do is wait until I’ve built up to 1k forefoot and then hold at that for a while so that I can start some exercises.
I'm in transition as well. I was using 10mm and 12mm drop. 10mm ones are nearly out of rotation so I now mostly run in 8mm drop but also have 6mm and 4mm ones in rotation.MM22 will be done in 8mm drop shoes.👍 See you there!
You don't need to land totally forefoot when in zero drop shoes. As long as the heel doesn't touch the ground first, you'll probably get the desired mechanics.
As an aside, it seems that, when wearing shoes, the only time that I naturally use forefoot (apart from walking / running on the spot) is when going up and down stairs.
Maybe I should spend more time doing that!
Think I’ll wait and see what effect the zero drop shoes have.
Seems I misread the Run and Become web site. I’d assumed that “natural gait analysis” meant that they cater for a forefoot running style with zero drop shoes. So, I skipped all my local shops around Bristol and travelled over to Cardiff. When I arrived, I was dismayed to discover that they don’t stock any zero drop shoes in the Cardiff shop (you have to go to London for that!) The natural gait analysis means that they examine how you stand without shoes on and then watch your gait as you run along the pavement outside i.e. they don’t use a treadmill.
Having travelled there, I went ahead with the gait analysis and they recommended Hoka Bondi or Altra Escalate to support me in forefoot running. For the Altras, I’d have to order online (or travel to London) but I was able to try out the Hokas. These did seem to work well with a forefoot style but, with a 4 or 5 mm drop, they weren’t quite what I was looking for.
Tried using Google Maps to locate other running shops in Cardiff but it didn’t come up with any. A web search indicated a running shop within Cotswold Outdoor. They didn’t have any zero drop shoes but were able to direct me to another shop called Moti. This third shop had two models of zero drop shoes, on for trail and one for road. After a significant amount of time on the treadmill, I bought the Altra Paradigm 6 in size 10 (a half size up from my normal to give some extra room).
The annoying thing is that they have a branch in Bristol so I could have saved myself a trip. Mind you, £14 return on the train to Cardiff wasn’t too bad.
So, I now have a pair of zero drop shoes to try out.
Oh dear! What a journey! When I got my zero drops, I had a similar experience and in the end ordered online, but I would have preferred also a knowledgeable running shop that understands forefoot and zero-drop running.
The paradigms were also on my list, and these I will try next time. I opted for the Lone Peaks as I run more trail-like routes, but I was eying the paradigms.
I love the Paradigm 6. I’ve just retired mine & it was the most amazing shoe for long runs & easy days. I initially used my Torin 5 for faster runs. The only reason I didn’t replace my paradigm’s was the price. I need my road shoes to be around the $200 mark as I go through them so quickly.
The Hoka Bondi and Altra Escalante couldn’t be more different so it’s funny that he recommended both. I’m going to see how I go running in my Torin 5 for all my runs to see whether I’m ready to start running in Escalante for shorter runs. Escalante is much more minimal in terms of stack height and cushion.
Hope you have many happy miles in your paradigm 6. They’re very comfortable. I miss them. 👍🏻
Now up to 1.7k! Haven't used the Altras yet because I'm waiting until I can do at least half the run forefoot. Planning 2k next time so I should be using them on 5k runs soon.
Thinking about it, I must have done a significant forefoot distance on Friday's shopping trip.
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