Converting from Heel strike to Forefoot strike

seanynova · 09-05-2011 10:24PM #1

hi,

im curious to hear anyones experiences of converting from heal to forefoot striking...

how long did it take for a sucessful coversion?
any niggles/associated injuries with the conversion process?
any advice on trying it/tips?

thanks
Seany

digme · 10-05-2011 09:43AM

Running on your forefoot is only good if your running fast.That's been my experience anyway.And when i say fast i mean 15 seconds per 100 meters, kinda like Gebrselassie.It's interesting to try out new styles but it taxes your muscles a lot more.So less mileage at the beginning is a obvious tip.You're better off focusing WHERE your feet land relative to your body as in under it not out in front where you kill your knees.

menoscemo · 10-05-2011 09:44AM

I'm not sure I was a heel striker per se, but I started to make a conscious effort to strike more with the forefoot about 15 months ago.

The initial issues I had is that my calfs were constantly sore/tight. The forefoot striking puts a lot more pressure on them. It might be worth your while doing some calf strengthening excercises before embarking on the switchover. Nowadays my calfs seem to have strengthened up just due to the running and are propirtionally much bigger than other parts of my legs...

Apart from that I've had very few issues apart from a few twinges in foot/ankle tendons but nothing that has kept me out for any length of time.

I have now reverted away from standard big heeled/cushioned runners. I used to wear pegasus but the big heel gets in the way, you have to exaggerate the forefoot strike just to avoid landing on the heel! Initially I went to Lunarglides which have less differential between heel and forefoot heights, but I now starting to in flats/minimalist shoes over all distances (Lunar racers and Saucony Kinvaras).

Hope this helps. Any questions, fire away.

RoyMcC · 10-05-2011 10:09AM

A few specific sprint drills may help. What will certainly help the conversion process are making time for some quick stride sessions focusing on form - relaxing, running tall, hips high. You'll be automatically mid or forefoot striking.

Then get on the grass, take off your shoes and do your strides on that surface.

As said above it's not easy to keep up on the front part of your feet at slower speeds but you should at least be minimising the heel impact with practice.

aficionado · 10-05-2011 10:11AM

I have flat feet and when I started running a landed on my heel,
As soon as I started to increase my distance from 3mi to 6 I got really bad knee pain lasting for days,
I started to change to land as far forward on my foot as possible, My ankles were sore at first but after a few runs it was grand, no more injury
Was a bit of a pain to get used to but after a few weeks felt normal

TFBubendorfer · 10-05-2011 10:17AM

I never consciously tried changing my running style, but over the last year my right foot has changed from a heel strike to a midfoot landing, while I'm still a heel striker on my left foot.

I can see this in the wear pattern of my shoes as well as in plenty of race photos.

RoyMcC · 10-05-2011 10:53AM

TFBubendorfer wrote: »

I never consciously tried changing my running style, but over the last year my right foot has changed from a heel strike to a midfoot landing, while I'm still a heel striker on my left foot.

I can see this in the wear pattern of my shoes as well as in plenty of race photos.

I've got a similar imbalance and there comes a time in life you just live with it, unless it's causing other problems.

Clearlier · 10-05-2011 11:39AM

digme wrote: »

Running on your forefoot is only good if your running fast.That's been my experience anyway.And when i say fast i mean 15 seconds per 100 meters, kinda like Gebrselassie.It's interesting to try out new styles but it taxes your muscles a lot more.So less mileage at the beginning is a obvious tip.You're better off focusing WHERE your feet land relative to your body as in under it not out in front where you kill your knees.

Digme has this absolutely correct in my experience. If you focus on where your feet land then heel striking will happen at slow paces and forefoot striking at faster ones. Of course if you're fast then you'll always mid/forefoot strike and if you're really slow then you'll always heel strike. Having your feet land directly underneath your body rather than in front of it will give you a more economical style. For most people these means shortening their stride.

menoscemo · 10-05-2011 11:43AM

Clearlier wrote: »

Digme has this absolutely correct in my experience. If you focus on where your feet land then heel striking will happen at slow paces and forefoot striking at faster ones. Of course if you're fast then you'll always mid/forefoot strike and if you're really slow then you'll always heel strike. Having your feet land directly underneath your body rather than in front of it will give you a more economical style. For most people these means shortening their stride.

That's not necesarily true. I have been running 60-70 mpw recently, mostly very slow (ultra marathon training) and was still striking on the forefoot almost exclusively (according to the wear on the runners).

Google Chi running and have a look at the youtube videos for tips on how to help yourself transition to forefoot striking.

PaulieC · 10-05-2011 11:54AM

menoscemo wrote: »

I'm not sure I was a heel striker per se, but I started to make a conscious effort to strike more with the forefoot about 15 months ago.

The initial issues I had is that my calfs were constantly sore/tight. The forefoot striking puts a lot more pressure on them. It might be worth your while doing some calf strengthening excercises before embarking on the switchover. Nowadays my calfs seem to have strengthened up just due to the running and are propirtionally much bigger than other parts of my legs...

Apart from that I've had very few issues apart from a few twinges in foot/ankle tendons but nothing that has kept me out for any length of time.

I have now reverted away from standard big heeled/cushioned runners. I used to wear pegasus but the big heel gets in the way, you have to exaggerate the forefoot strike just to avoid landing on the heel! Initially I went to Lunarglides which have less differential between heel and forefoot heights, but I now starting to in flats/minimalist shoes over all distances (Lunar racers and Saucony Kinvaras).

Hope this helps. Any questions, fire away.

I was a big heel striker and I constantly had pains in my knees, hips, back etc. I used two knee straps when running. I consciously decided to switch to a non-heel strike (it's kinda midfoot/forefoot) about three months ago. Here are some things I did and some thinkgs I noticed...

start off very slowly. It's important, essential. You can continue your normal running and slowly integrate the new 'style' into it or, like me, just pretty much start again (prely to avoid confusing myself ). Starting from scratch means going back to running 1/2 a mile every couple of days for about 2 weeks. After that I slowly built it up week by week. The 10% rule is recommended here but is more than likely not realistic.
Your calves will be sore. As recommended, try to do some calf strengthening exercises in conjunction. Also, remember the stretches, especially the stretch for the soleus.
Your gait should change significantly. Look up forefoot striking on youtube to see examples of how much it changes. I spent a lot of time concentrating on this and it's paid off I think. I no longer have to think as much about my form when I am running (except when I get tired and have to correct it a bit)
Your cadence should increase. It's supposedly most efficient to run at 180 steps per minute. This is probably in increase of about 30 for normal running. It feels funny (and a bit silly) at the start, but again, you'll get used to it. I used a metronome and a variety of 180bpm music tracks to train myself into it. I can now run at 180 steps perminute regardless of what pace I am doing.
As you get more efficient, you will probably find that your big-heeled runners get a bit uncomfortable. Have a look around for a shoe with a more equitable heel-sole height ratio. Menoscemo mentions the Saucony Kinvaras, but there are loads out there. I am currently using Brooks Green Silence, which I find brilliant (I rarely notice them when I'm wearing them, which is a good thing)
Lastly (thank God I hear you cry!), you will definitely feel pains and aches in strange places from time to time. For me, although I no longer get any knee/hip/back pains, I do get some pain in my feet (look it up - TOFP). Any time I run now and feel any kind of pain in my feet, I put them in iced-water afterwards for about 20 minutes. Ibuprofen is also great for any kind of swelling/tendonitis etc. As with anything though, if it's too painful to run, take a break, it's probably s ign that your doing too much too soon (TMTS )
Very lastly...with the summer coming in, it's a good time to try some barefoot running (since you are interested in changing anyway). I usually do a bit if I am in a park or on the beach. It's a great way to get your gait correct for mid/forefoot striking and it feels pretty good too. You do get some strange looks though :eek:

Anyway, enjoy it and DON'T over do it...

macinalli · 10-05-2011 12:00PM

menoscemo wrote: »

Google Chi running and have a look at the youtube videos for tips on how to help yourself transition to forefoot striking.

I did that chi running course and the main thing I got from it was to move away from forefoot striking to a more midfoot running style. Forefoot running places a lot of stress on your calves and in my case this regulalry lead to injury. Since moving to a midfoot strike I've had no injuries (almost 2.5 years!)

It's not easy to change - you literally have to spend 1 month only concentrating on how your foot hits the ground. Distance, speed etc are secondary concerns and its a very boring month! After that however it starts to become the norm and you'll be doing it without thinking.

az2wp0sye65487 · 10-05-2011 12:17PM

I also moved from heel-strike to midfoot/forefoot strike a few months back. Initially I didn't change shoes, just the way I ran. For the first couple of weeks my calves were very tight, and sore the day after even a short run. At the beginning I also developed some blisters on the sole of my feet at the bottom of my toes where they meet my foot. This was just due to the skin there not being conditioned for this type of running.

5-6 months down the line, I find my legs are in much better condition than ever before. My feet toughened up enough that I've switched to Vibram 5 Fingers for running now. There is zero cushioning in them - so it's almost impossible to revert back to heel-strike running when wearing them, as you'll feel the pain of it straight away. It's essentially like running barefoot, just with a rubber sole to keep pebbles/glass/debris etc. off your feet when road running.

If you're thinking of going the minimalist/barefoot route, I would say to start slowly. It's how people are designed to run, but we've given ourselves some bad habits over the years with all the cushioning available. Also, as part of conditioning my feet for this I've taken every opportunity to go barefoot. Admittedly, you may look a little strange in certain public places, but when you're just hanging around the house you can kick off the shoes.

shotgunmcos · 10-05-2011 12:36PM

Yep I did this last year and as frustrating as it was at times, I'm definitely running better for it this year.

It took the whole year :rolleyes:
I started slowly with just 5-10 mins of my runs done on my mid-forefoot and build the time slowly.
My calves gave out a lot and both those and my toes would cramp in my sleep.
Compression socks and the foam roller helped the calves.
The lads have mentioned some drills above which I also did.

The main tip I'd suggest is Patience
My running seemd to go backwards for the year. Results were poor and my calves and arches took so bloody long to get used to it. The barefoot walking is also good to strengthen your arches. If your calves are hurting then come back to your heel strike again. No point it trying new things on sore legs.

The benefits? Running faster and fewer injuries than you get heel striking.

Oh and monitor the wear on your runners. I compared a recently retired pair to a pair I used 2 years ago as a heel striker. very differnt wear pattern..

Best of luck with it

rdunne · 10-05-2011 12:53PM

I was about to ask the same question!

I have been in pain for the last 2 years with every part of my legs whenever I ran. Mostly hips. It all started after training for DM2009 . I was flying in training up to the last month then more and more pain..

Any way Long story short.... I did the Paris half a few month back with no training really, after 10 miles I was in a lot of pain and started running on the mid foot. I always ran with a big heal hit , then onto my toes. Once I started running on my mid foot the pain got a little less and for some reason I started picking up pace.

That was a few months ago , I’m now back running( very slowly) 3 times a week. I still need to focus on the mid foot when I run . All the soreness is 90% gone. My calves do get tight too. I think mid foot might be better for longer distance. For me anyway

I don’t know if all the time out , all the docs, or changing running style did the job

Happy little runner I am now.

seanynova · 10-05-2011 01:17PM

WOW!

thanks for the feedback! its really helpful...

i was injured for the 1st 4months of the year (problem unknown-cructhes for a while also) but when starting back a couple of weeks ago, very slowely and short distances i though it would be as good a time as any to try and make the change(since i was 'learning' to run again anyway)

but my calves and tendons are taking a battering! my knees are also feelnig it...have had to take a few days off every now and again but that seems to be normal.

ill concentrate on putting the foot down behind me more to help with the knee problem also.

thanks
seany

montyk · 10-05-2011 02:25PM

I was heel striking pretty bad, plagued with injuries (IT band, hips ect.) mostly on long distances, over 15 miles. I started using Newtons about 2 years ago, to try and change to midfoot/forefoot which they helped a lot. I would say I am running midfoot now, which suits for long distance anyway i think, but have no injury problems.
They are expensive and probably don't suit every one, I know people who have used them and had to change again. When I started running with them I only used them for a mile or so at the end of a run and built up from that over a few weeks, Calfs were sore enough with them. I use them all the time now training, racing ect. Just my expierience.

rdunne · 10-05-2011 04:32PM

http://www.newtonrunning.com/

I have never used this shoe, but my next pair might be newtons

PaulieC · 10-05-2011 04:39PM

hmmmm, they are super-expensive!

What I really like about mid-or fore-foot running is that you actually have less of a dependency on the shoes you wear. To me this means no reliance on gait analysis and guidance shoes etc. I have worn 5 different pairs of shoes since I started, from Asics 3020 (which I was recommeneded after gail 'analysis' and hurt the hell out of me), NB 70's fashion trainers, saucony kinvaras, merrell gloves and even brazilian dance shoes. I love not being a slave to a particular pair or type of shoes...

menoscemo · 10-05-2011 04:39PM

rdunne wrote: »

http://www.newtonrunning.com/

I have never used this shoe, but my next pair might be newtons

They still look very 'chunky'. The likes of the nike frees, saucony kinvara's or any racer would be just as good and much cheaper...

shels4ever · 10-05-2011 04:41PM

No need to convert I've heard there is a tribe that live in the wicklow hills that heel strike while wearing super supported shoes.. It's the next big thing.

woody1 · 10-05-2011 04:49PM

plenty of info lads fair play to ye.. like a few people here i have the knee and i.t. band issues as well,
it seems like its just as simple as persisting with it ..or is it ?
but its kind of mid season and theres some kind of race every few weeks ( not that im going to be winning them or anything ) so now is surely not the time to be changing things.. i know people have said to maybe do a few minutes of a training run concentrating on how the foot is striking and then maybe reverting to normal but surely itd be better to do this at the end of the year and concentrate properly on it.. itd be nice to change though, cant help feeling id be a lot more efficient than just clumping down the road like at the moment
mite do a short run later in the week and see how it goes
thanks for advice
must go watch some of those chi-running videos though

rdunne · 10-05-2011 05:57PM

cambo_gueno wrote: »

brazilian dance shoes. ..

I like the sound of them, I think they will be my next shoes!!

iamjenko · 10-05-2011 07:53PM

menoscemo wrote: »

I'm not sure I was a heel striker per se, but I started to make a conscious effort to strike more with the forefoot about 15 months ago.

The initial issues I had is that my calfs were constantly sore/tight. The forefoot striking puts a lot more pressure on them. It might be worth your while doing some calf strengthening excercises before embarking on the switchover. Nowadays my calfs seem to have strengthened up just due to the running and are propirtionally much bigger than other parts of my legs...

Apart from that I've had very few issues apart from a few twinges in foot/ankle tendons but nothing that has kept me out for any length of time.

I have now reverted away from standard big heeled/cushioned runners. I used to wear pegasus but the big heel gets in the way, you have to exaggerate the forefoot strike just to avoid landing on the heel! Initially I went to Lunarglides which have less differential between heel and forefoot heights, but I now starting to in flats/minimalist shoes over all distances (Lunar racers and Saucony Kinvaras).

Hope this helps. Any questions, fire away.

I was much the same, initially my calves were very tight but again, nothing that kept me out for too long. Also had a bit a problem with my hips that the physio put down to using/not using different muscles i changed. But plenty of stretching and ease into it and you should be fine!

pgmcpq · 10-05-2011 10:04PM

I used this http://www.active.com/running/Articles/Sensory_cues.htm to try to improve my stride. Still return and re read it when I start to fall into old habits. Toughest thing is to keep it going when you begin to tire and loose focus.

Converting from Heel strike to Forefoot strike

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