Forefoot running ?

icrushit

Any forefoot runners here ? And moreover are there any good sources for forefoot running out there ?

I'm a non-runner that would like to take up forefoot running, albeit it in a gentle manner, as I know the body needs time to adapt and build up the requisite muscles and tendons. Also I don't want to injure myself needlessly during this process, as I know many rush into this style of running and incur injury by doing too much too soon, before their body can take it.

Any good programmes out there ? I've pieced together a bit from a little reading I've been doing, and my plan so far is to squeeze a little bit of forefoot running into one of my daily walks, probably starting very gently and somewhere in the 100m- 1/4 mile bracket to start with, and most likely every second day. It would be nice to have a little structure though, if there were some good resources out there already

I'm a non-runner (thus far) by the way, although I would like to change that as I have some fitness goals like 5k's/ 10k's/ Half marathon/ Full marathon that I would like to aim towards in the future, and seeing as I'm only starting out, I would like to start out with forefoot running. I'm moderately fit, and usually walk about 4- 5 miles a day at a brisk pace.

Oh, and any shoe brand recommendations would be great! I know what to look for, basically a shoe without any cushioning in the heel, or any sort of instep, but those would seem to be the vast majority if not all of what I'm seeing, at least in my little city in Ireland

autumnblade75

C25K is popular. It's not specific to any particular style of running, but it is a plan to gradually increase the time you spend running vs. the time you spend walking.

I have drunk the Kool-Aid for minimalist running, and I didn't really feel that the shoe transition was nearly as torturous as commonly described. When my Merrell Bare Access Arc 3 shoes arrived, I called them my "magic" running shoes, as they were so much more comfortable and lighter and without all the ridiculous arch support that the New Balance whatever-they-were shoes that the running store that analyzed my gait put me in. They didn't fix my shin splints, though. They didn't make anything worse, either.

Lots of people swear by those Vibram Five Fingers shoes, but I don't like things between my toes. Barefoot and Minimalist running have become pretty popular in the last few years, and you'll probably be able to find shoes that work well for you.

chivalryder

http://www.amazon.com/Beginning-Runners-Handbook-13-Week-Program/dp/1553650875/ref=sr_1_2?ie=UTF8&qid=1410439655&sr=8-2&keywords=beginner+runners+handbook



THE best resource for people who are just getting into running.

SonicDeathMonkey80

1. Disregard anyone's shoe advice that doesn't include "get fitted at a dedicated running store"
2. Work within your biomechanics - don't force anything
3. http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

likitisplit

1. Disregard anyone's shoe advice that doesn't include "get fitted at a dedicated running store"
2. Work within your biomechanics - don't force anything
3. http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

This. Don't worry about your strike initially. Just run.

If you feel the need to work on your strike later, you can - though your biomechanics are your biomechanics and, aside from popular literature, there's not a lot of support for any particular strike. The bigger issues is over-striding, which is easier to do with a heel strike.

Also, your strike will likely change some as your foot and leg muscles adapt to running. I went from a mid/heel strike to a mid/fore strike as my calves learned how to load themselves.

MeanderingMammal

2. Work within your biomechanics - don't force anything

This

Just go out and run in the first instance, as long as you've got decent footwear that's appropriate for you then you'll find your own preferred gait. There is no ONE TRUE Way (tm).

smarionette

You don't even run yet and you are worried about foot strike? A bit of cart before the horse there. If I were you I would

1) Get properly fitted shoes after having someone actually look at your gait at a running store. Go ahead and say you are interested in something more minimal, but listen to them if they suggest something different and ask them why they suggest what they do. Most likely they will talk your ear off about things like pronation, how your hips look, stability, etc. Valuable info.

2) Start running, as comes naturally for you. C25k is great.

3) Are you experiencing impact related pain? If yes, go back to running store, explain issue, most likely be told that it is because you didn't listen (step 1) and purchased inappropriate shoes. Purchase appropriate shoes. (Side note, some running stores let you return shoes after a run or two if they don't workout. Ask about this policy at your local running store.)

4) If after step 3 you are still having issues then look at your stride. Are you heel striking? Landing flat footed? What are you doing and how is that affecting things?

I was a heel striker when I started to run, and it made things both slower and more painful for me. As I kept running and was more mindful of my form I've managed to naturally transition into a solid midfoot landing without forcing anything.

Butrovich

http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp

jrline

1. Disregard anyone's shoe advice that doesn't include "get fitted at a dedicated running store"
2. Work within your biomechanics - don't force anything
3. http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running
[/quote

just go do it but beware running can be come an addiction

bruerin

I'm new to trying to be a runner. When I started out, I was wearing my Granny-style walking sneakers. Then an awesome MFP'r and runner recommended I actually go to a running store and get fitted. I did just that and have been happy with my sneakers. Jogging for more than 2 minutes is still hard, but becomming more manageable. I look like a complete wild person because of my form, but I figure I'll work on that later. I don't have any impact-related pain, so there is something to be said for "just run" without worrying about form or strike.

Get properly-fitted shoes from a dedicated running store. And run. That's it.

bugaboo_sue

Honestly just run.

There is no right or wrong way to run it's however your foot strikes the ground. I am a mid-foot/ball/toe runner. Mid foot when I'm running slow, ball of foot/toes when I'm running fast.

Also as someone else said get yourself fitted for shoes at a RUNNING store, not a "sporting goods store". Not sure where you live but Fleet Feet is a great place to get fitted for shoes.

Also someone mentioned something about "minimalist" shoes. I'm not a fan. I have a pair of Vibram 5 finger shoes and they messed up my feet. Not only that but the people who work at Fleet Feet said that they stopped selling those types of shoes because people were getting injured and returning them to the store.

frood

I wear fivefingers to run. My program started out with warm ups (side planks, one leg bridges) and then 3 gradually increasing intervals up to my "80%" intensity.

One interval:
20 seconds intense run (6.5mph), 1:40 chill walk (2.5mph)

On the first go I did the 3 warm up intervals (5, 5.5, 6mph respectively), then 6 regular ones. From there I added intervals until I got to 10, then I went back and did 6 intervals with 30 seconds running, 1:30 walking. My feet did hurt at first, and I needed longer recovery, but now it just feels normal.

The first time almost felt too easy, cardiovascularly, but the feets had a bit of a learning curve.

Good luck!

ETA: I was a non-runner before this program and I do have a trainer who designed it and is overseeing it.

icrushit

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

icrushit

I wear fivefingers to run. My program started out with warm ups (side planks, one leg bridges) and then 3 gradually increasing intervals up to my "80%" intensity.

One interval:
20 seconds intense run (6.5mph), 1:40 chill walk (2.5mph)

On the first go I did the 3 warm up intervals (5, 5.5, 6mph respectively), then 6 regular ones. From there I added intervals until I got to 10, then I went back and did 6 intervals with 30 seconds running, 1:30 walking. My feet did hurt at first, and I needed longer recovery, but now it just feels normal.

The first time almost felt too easy, cardiovascularly, but the feets had a bit of a learning curve.

Good luck!

ETA: I was a non-runner before this program and I do have a trainer who designed it and is overseeing it.

Thanks a lot for the above, its exactly what I was looking for What sort of timeline were you looking at in terms of progression, and how often did you run ?

I have two friends who run in this way, and it appeals a lot. There's enough anecdotal evidence of people getting injured trying to run this way by doing too much too fast, and don't want to join that list, and give the tendons, feet, and muscles a chance to build and adapt

SonicDeathMonkey80

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

I do, as those here who have ran with me can attest. It takes a while to get your calves used to it, and it opened up a world of lighter and more neutral shoes for me. While it works well for me, it's not necessarily the best for some. I'm not into the whole minimalist shoe thing either... I like my legs stress fracture-free and able to recover quickly.

icrushit

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

I do, as those here who have ran with me can attest. It takes a while to get your calves used to it, and it opened up a world of lighter and more neutral shoes for me. While it works well for me, it's not necessarily the best for some. I'm not into the whole minimalist shoe thing either... I like my legs stress fracture-free and able to recover quickly.

Yes, I can understand re: the minimalist shoes. I have a cousin who runs in them, but that doesn't appeal to me. I must say the main appeal is the potential to reduce some of the impact on the joints, as well as the general strengthening of the legs involved, but can understand why it might not be for everyone. Hey, it might not be for me either, I'll find out soon enough I imagine, lol. Right now it seems like it might dovetail in nicely with my existing walking

SonicDeathMonkey80

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

I do, as those here who have ran with me can attest. It takes a while to get your calves used to it, and it opened up a world of lighter and more neutral shoes for me. While it works well for me, it's not necessarily the best for some. I'm not into the whole minimalist shoe thing either... I like my legs stress fracture-free and able to recover quickly.

Yes, I can understand re: the minimalist shoes. I have a cousin who runs in them, but that doesn't appeal to me. I must say the main appeal is the potential to reduce some of the impact on the joints, as well as the general strengthening of the legs involved, but can understand why it might not be for everyone. Hey, it might not be for me either, I'll find out soon enough I imagine, lol. Right now it seems like it might dovetail in nicely with my existing walking

Everything you described really comes with having a proper stride and cadence between 180-190, not necessarily front-striking. As it's been said above, I'd work on the fundamentals first - proper shoes, stride, cadence, running at a conversational pace, and learning to manage your effort. Good luck.

_Waffle_

I guess you could try some of those Newton shoes with the forefoot lugs. I've seen those several times but I was never tempted to buy them.

frood

I wear fivefingers to run. My program started out with warm ups (side planks, one leg bridges) and then 3 gradually increasing intervals up to my "80%" intensity.

One interval:
20 seconds intense run (6.5mph), 1:40 chill walk (2.5mph)

On the first go I did the 3 warm up intervals (5, 5.5, 6mph respectively), then 6 regular ones. From there I added intervals until I got to 10, then I went back and did 6 intervals with 30 seconds running, 1:30 walking. My feet did hurt at first, and I needed longer recovery, but now it just feels normal.

The first time almost felt too easy, cardiovascularly, but the feets had a bit of a learning curve.

Good luck!

ETA: I was a non-runner before this program and I do have a trainer who designed it and is overseeing it.

Thanks a lot for the above, its exactly what I was looking for What sort of timeline were you looking at in terms of progression, and how often did you run ?

I have two friends who run in this way, and it appeals a lot. There's enough anecdotal evidence of people getting injured trying to run this way by doing too much too fast, and don't want to join that list, and give the tendons, feet, and muscles a chance to build and adapt

I'm "allowed" to run about twice per week. I normally do it once per week, though. I can add two intervals (or, e.g., go from 10 with 20 seconds run to 6 with 30 seconds run) each time if I want. I could progress faster than I do; I just do it as a fun thing and I'm not training for anything. I also have a heart condition, so a normal person would probably be set up to progress faster once the feet are in the right shape.

smarionette

Everything you described really comes with having a proper stride and cadence between 180-190, not necessarily front-striking. As it's been said above, I'd work on the fundamentals first - proper shoes, stride, cadence, running at a conversational pace, and learning to manage your effort. Good luck.

QFT

bostonwolf

C25K is popular. It's not specific to any particular style of running, but it is a plan to gradually increase the time you spend running vs. the time you spend walking.

I have drunk the Kool-Aid for minimalist running, and I didn't really feel that the shoe transition was nearly as torturous as commonly described. When my Merrell Bare Access Arc 3 shoes arrived, I called them my "magic" running shoes, as they were so much more comfortable and lighter and without all the ridiculous arch support that the New Balance whatever-they-were shoes that the running store that analyzed my gait put me in. They didn't fix my shin splints, though. They didn't make anything worse, either.

Lots of people swear by those Vibram Five Fingers shoes, but I don't like things between my toes. Barefoot and Minimalist running have become pretty popular in the last few years, and you'll probably be able to find shoes that work well for you.

I have a friend who just put on minimalst shoes and started running with little problems. I'm bigger than him so I had more of an adjustment period.

CarsonRuns

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

I do, as those here who have ran with me can attest. It takes a while to get your calves used to it, and it opened up a world of lighter and more neutral shoes for me. While it works well for me, it's not necessarily the best for some. I'm not into the whole minimalist shoe thing either... I like my legs stress fracture-free and able to recover quickly.

Yes, I can understand re: the minimalist shoes. I have a cousin who runs in them, but that doesn't appeal to me. I must say the main appeal is the potential to reduce some of the impact on the joints, as well as the general strengthening of the legs involved, but can understand why it might not be for everyone. Hey, it might not be for me either, I'll find out soon enough I imagine, lol. Right now it seems like it might dovetail in nicely with my existing walking

Everything you described really comes with having a proper stride and cadence between 180-190, not necessarily front-striking. As it's been said above, I'd work on the fundamentals first - proper shoes, stride, cadence, running at a conversational pace, and learning to manage your effort. Good luck.

/end thread

MinimalistShoeAddict

1. Disregard anyone's shoe advice that doesn't include "get fitted at a dedicated running store"
2. Work within your biomechanics - don't force anything
3. http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

I agree with this.

That being said feel free to send me a friend request if you want more forefoot running friends. I started running about 2 years ago after reading Born to Run by Christopher McDougall:
http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189

I recommend this group where you will find many experienced runners:

http://www.myfitnesspal.com/forums/show/111-long-distance-runners

The_Enginerd

Thanks for the feedback everyone who replied so far. I am keen to hear from anyone who has dabbled with the forefoot style though, as its something I would like to try.

I do, as those here who have ran with me can attest. It takes a while to get your calves used to it, and it opened up a world of lighter and more neutral shoes for me. While it works well for me, it's not necessarily the best for some. I'm not into the whole minimalist shoe thing either... I like my legs stress fracture-free and able to recover quickly.

Yes, I can understand re: the minimalist shoes. I have a cousin who runs in them, but that doesn't appeal to me. I must say the main appeal is the potential to reduce some of the impact on the joints, as well as the general strengthening of the legs involved, but can understand why it might not be for everyone. Hey, it might not be for me either, I'll find out soon enough I imagine, lol. Right now it seems like it might dovetail in nicely with my existing walking

The wisdom has been to have a forefoot or mid foot strike, but long term, the injury rate was actually the same for all strike types. The form guides I have seen still recommend that your feet land under you, not in front.

MeanderingMammal

I must say the main appeal is the potential to reduce some of the impact on the joints, as well as the general strengthening of the legs involved, but can understand why it might not be for everyone. Hey, it might not be for me either, I'll find out soon enough I imagine, lol. Right now it seems like it might dovetail in nicely with my existing walking

You're overthinking this, just go and run.

I've found that as my running has increased I've moved towards a more mid/ forward strike as a result of improving my form. Similarly I've found myself better able to use a lower drop shoe that contributes to that. Given my gait I don't think I could have gone straight to that without injuring myself, it's taken time.

It's a progression, as your capacity improves and you find what works for you. There is more to it than just how you land.

likitisplit

I wear fivefingers to run. My program started out with warm ups (side planks, one leg bridges) and then 3 gradually increasing intervals up to my "80%" intensity.

One interval:
20 seconds intense run (6.5mph), 1:40 chill walk (2.5mph)

On the first go I did the 3 warm up intervals (5, 5.5, 6mph respectively), then 6 regular ones. From there I added intervals until I got to 10, then I went back and did 6 intervals with 30 seconds running, 1:30 walking. My feet did hurt at first, and I needed longer recovery, but now it just feels normal.

The first time almost felt too easy, cardiovascularly, but the feets had a bit of a learning curve.

Good luck!

ETA: I was a non-runner before this program and I do have a trainer who designed it and is overseeing it.

Thanks a lot for the above, its exactly what I was looking for What sort of timeline were you looking at in terms of progression, and how often did you run ?

I have two friends who run in this way, and it appeals a lot. There's enough anecdotal evidence of people getting injured trying to run this way by doing too much too fast, and don't want to join that list, and give the tendons, feet, and muscles a chance to build and adapt

This is great, but it's not going to get you to a marathon.

smarionette

This thread reminds me of this post on Nerd Fitness http://www.nerdfitness.com/blog/2012/04/05/underpants-gnomes/

OP, it seems like you are gathering underpants. Seriously, get out there and try running and see what comes naturally, then work on applying technique.

LoneWolfRunner

I can't wear traditional running shoes. I need minimalist shoes. The experts at two different running shoes insisted on traditional shoes and messed me up. Like a previous poster said, you have to just start running and see what works best for you.

icrushit

This is great, but it's not going to get you to a marathon.

Patience

icrushit

This thread reminds me of this post on Nerd Fitness http://www.nerdfitness.com/blog/2012/04/05/underpants-gnomes/

OP, it seems like you are gathering underpants. Seriously, get out there and try running and see what comes naturally, then work on applying technique.

In that case you're mistaking an information gathering thread for one where someone simply can't start

CarsonRuns

This is great, but it's not going to get you to a marathon.

Patience

No. Miles, and lots of them. That's what will get you to a marathon.

Patience will help you to keep from hurting yourself along the way.