A study by Diebel et al. found that heel strike runners who suffered from chronic exertional compartment syndrome recovered rapidly from this condition with both the Pose Running Method and the use of a forefoot strike landing.
Here are some tips from Pose Running from the study that you can use to improve leg pain symptoms, too!
Pose Running Method Tips
The researchers used the Pose Running Method as a reliable guide to correct the participants heel strike to a forefoot strike landing pattern.
The Pose Running intervention was practiced over a 6-week period and included the following biomechanical changes:
- Increase running step-rate to 3 steps per second
- Use hamstrings to pull the foot from the ground versus push the foot off the ground using the gastrocnemius and soleus muscles
- Falling forward, or shift body-weight forward to initiate running and accelerate. Avoid moving the legs more rapidly to increase speed (the forward lean is your gas pedal)
- Foot tapping exercises using the balls of your feet
- Verbal cueing to “run quietly”
- The use of a digital metronome to stabilize step cadence at 180 steps per minute
Implementing a forefoot strike landing with Pose Running
For more information on forefoot funning, check out my other articles here.
For advice on footwear, click here to find the shoes you need to wear for forefoot running.
More Running Advice From Run Forefoot:
How to Prevent Hip and Knee Injury
Avoid Concentrating Too Much On Form
Best Ways to Learn the Barefoot Running Technique
What is Proprioception and Why It’s Vital to Run Safely
The Cause of Overuse Knee Injuries
References:
Diebel et al. Forefoot running improved pain and disability associated with chronic exertional compartment syndrome. Amer J Sports Med, 2012; 40(5): 1060-67.
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