Recent observational evidence suggests that forefoot, or front foot, running can help prevent common injuries associated with running such as repetitive stress fractures, plantar fasciitis and runner's knee by reducing the force with which feet impact the ground. Transitioning from walking to forefoot running can take time, but the benefits can help you become a better and more efficient runner.
Forefoot Running
Most running shoes today make it hard for feet to flex easily. As a result, most runners tend to use a back foot stride and land on their heels. In contrast, forefoot running involves running with minimal-sole shoes or barefoot so that, as you run, you can land on your toes or mid-feet and avoid the impact of landing on your heels. Using the front part of your feet as you land can help lower the force with which your feet touch the ground, which in turn, can result in springier steps.
Advantages of Forefoot Running
Researchers at Harvard University found that using a forefoot stride can help strengthen the muscles of the foot, reducing the risk of injuries commonly associated with running, such as knee injuries or tendinitis. Forefoot running also can result in less arch pronation, which in turn can decrease the risk of a collapsed arch. In addition, forefoot running appears to be less energy-costly. Forefoot runners tend to use the foot and calf's natural springs, making the runners more efficient in general.
Moving to Forefoot Running
If you are planning on moving from walking to forefoot running, make sure you build up gradually. It might be a good idea to purchase a pair of minimal shoes with no high heels or stiff sides and walk in them frequently before you begin running. Once you feel ready to run, aim to land on the ball of your foot toward the lateral, or outer, side. Let the heel down gradually, allowing your foot and lower leg to land gently as you flex your ankle using your calf muscles, similar to landing from a jump. It is important to avoid overstriding, as this may cause you to point your toes and add stress to your calves, Achilles tendons and arches. During the first week or two, avoid running more than 1 mile to give your feet the opportunity to adapt to using different muscles. Once you feel more comfortable, increase the distance by 10 percent each week.
Other Considerations
Consult your physician before you start running with minimal shoes or barefoot. If you choose to run barefoot, try to run on smooth terrain so you can avoid getting cut or scraped. When you first start running using a forefoot stride, you might feel some pain and discomfort because your body is not used to using certain muscles. Give yourself and your body some time to adjust. After the initial adjustment period, a good landing should feel gentle, comfortable and relaxed.
Posted in: Running