Running Tips for New Forefoot Strikers

Before beginning your forefoot running journey, first and foremost I think it’s very important to highlight certain elements you should avoid when learning forefoot running in efforts to keep you out of harms way!  Some of these may come as a surprise, but it’s vital to avoid the following when learning to develop the proper forefoot running technique.

To help you learn forefoot running more effectively and quickly, here are  the ‘DON’T’s’ of learning forefoot running to stop you from weakening your chances of avoiding injury.

The DON’Ts of Learning Forefoot Running:

• Don’t Run on Unnatural Surfaces
• Don’t Overthink Your Mechanics
• Don’t Midfoot Strike
• Don’t Force a Higher Cadence
• Don’t Run on Treadmills
• Don’t Worry About Your Flat Feet
• Don’t Run with Upright Body Posture
• Don’t Lift Your Forefoot Before Your Foot Strikes the Ground
• Don’t Restrict Pelvic Rotation
• Don’t Move Your Legs More Rapidly to Accelerate
• Don’t Constantly Stare Straight Ahead
• Don’t Propel Yourself with Your Toes
• Don’t Run Too Slow
• Don’t Worry About Whether You Have High or Low Arches
• Don’t Obsess Over Arm Swing
• Don’t Land on Your Toes
• Don’t Learn Forefoot Running on Grass

Footwear DON’Ts of Forefoot Running:

• Don’t Wear Regular Running Shoes
• Don’t Wear Heavy-Weighted Running Shoes
• Don’t Frequently Switch Your Running Shoes
• Don’t Wear Running Shoes with Motion Control Features
• Don’t Wear Protective Footwear for Recovery
• Don’t Wear Shoes Advertised as “State of the Art”
• Don’t Wear Running Shoes with a Flared Heel
• Don’t Wear Running Shoes with a Thick, Soft Midsole
• Don’t Wear the Mizuno Wave Universe 3
• Don’t Wear the Nike Free
• Don’t Wear Running Shoes with Toe Springs

Therapeutic DON’Ts if You Experience Pain or Suffer an Injury:

• Dont Wear Heel Lifts
• Don’t Wear Knee Braces
• Don’t Waste Your Time with Therapeutic Tape
• Don’t Wear Arch Support
• Don’t Stretch. Period.
• Don’t Pre-Run Stretch

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Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.

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