Sore hamstrings from forefoot running uphill is temporary and is mostly about greater hamstring activation.
Researchers have scientifically validated the proper strategies for forefoot running uphill which includes a greater forward lean of the trunk and faster backward leg swing retraction. (Paradisis and Cook, 2001; Yokozawa et al. 2003). All of this is made possible by greater muscle activation of the hamstrings.
Sore Hamstrings From Forefoot Running Uphill
According to Yokozawa et al. 2007, greater hamstring activation is required to maintain the trunk in a forward-leaning position during forefoot running uphill and to allow rapid retraction of the backward swing of the leg. As such, it makes sense for newbie forefoot runners to have sore hamstrings from forefoot running uphill as compared with forefoot running on level ground.
The Take Home Message
Many newbie forefoot runners have underused muscles from heel strike running and may therefore take longer to acquire adequate hamstring strength. Moreover, it does not take much for hamstring soreness to go away –until you develop strong hamstrings. However, stretching is deemed as an unacceptable application which is why runners are now encouraged to not stretch statically before running (click here to find out why).
Regardless, sore hamstrings are not uncommon in the early stages of forefoot running training, and are considered to be related to adaptation by experts.
More From Run Forefoot:
Stable Pronation Patterns in Barefoot Running
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More Studies Show Humans Are Born to Run…Forefoot
Best Shoes for Forefoot Running
References:
Paradisis, G.P., Cooke, C.B., 2001. Kinematic and postural characteristics of sprint running on sloping surfaces. Journal of Sports Sciences 19, 149–159.
Yokozawa et al. Muscles activities of the lower limb during level and uphill running. J Biomech, 2007; 40: 3467-3475.
Yokozawa, T., Fujii, N., Enomoto, Y., Ae, M., 2003. Kinetic characteristics of distance running on the uphill (in Japanese). Japanese Journal of Biomechanics in Sports and Exercise 7, 30–42.
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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