Although, forefoot running is associated with lower peak vertical loading, joint torque, and peak impact forces, many learners of forefoot running start off too quickly, or without sufficient instruction, and do not allow sufficient periods of adaptation.
The body needs time to adapt to a new style of running, especially if you are transitioning from heel striking.
In addition, wearing minimalist, zero-drop running shoes will help you and your body interact with the ground with the less impact.
If you are a newbie forefoot runner and has suffered an injury related to the calf, the Achilles, or the metatarsal bones, here are highly recommended strengthening exercises:
- Calves and Achilles Strengthening Exercises
- Metatarsal Exercises for Barefoot & Forefoot Running
- Hip Adductor and Flexor Strengthening Exercises for Forefoot Running
Bretta Riches
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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