Forefoot running - advice please

[Roo3Stuart]

Hi

A few months ago I decided to change my running style, based on the advice of a specialist who has undertaken gait analysis etc. I have been a runner for about 20 years and until recently ran in Asics Kayano with orthotics. Like many I have a history of niggly injuries, mainly knee upwards. The specialist diagnosed some tight muscles causing imbalance but has told me I don't need the orthotics (reassuring as the sell them) and switched me to low drop trainers. Interestingly I was trying a pair of Newtons (with orthotics) and I was still heel striking. Anyway, I now use Brooks Pure Cadence on the road and Innov8 Trailroc offroad.

I am really enjoying the change and it has completely changed the feel of my running so that I can run several days in a row etc but as expected, it is crucifying my calves and feet! So to my question (eventually), does anyone have any top tips for easing this issue or does it just pass in time? For context, I did about a month in December then I twisted my ankle (possibly overdoing it I admit) and started again mid February. I am keeping to 3 to 5 miles at a time, 4 days a week average.

Any tips appreciated!

[NorthDave]

It just passes in time as the feet and legs get used to it. I used to get a 'buzzing' feeling in my ankles which I dont get anymore. You can also change to a more padded shoe once you have the technique nailed = best of both worlds.

[Roo3Stuart]

Thanks - I am guessing it will pass with time as the muscles get stronger but I am surprised how much it hurts!

[Regiment]

It will pass but you should have started very slow and short distances of about a mile max, I felt my calves tightening and then called it a day, you'll find you can go a little further and a little quicker next time.

You might also gets problems with your main pads behind your big toe getting sore and torn up a little.

I used the New Balance Minimus MR00s, training for the Edinburgh marathon end of May, everything is going great with the minimalist style of running.

[anonymous-user]

Zero drop is the key here.

There are still plenty of shoes with zero drop AND a bit more cushioning than more minimalist shoes like the above mentioned regiment's new balance Minimus zero roads.

I use the minims zero roads for races but train in Saucony virratas and inov8 235 (for off road).

Plenty of people took up minimalist running in almost barefoot shoes but did too much too soon and ended up injured. The newer minimalist shoes appearing tend to have slightly more structure than the 1st generation shoes like the vibrams etc.

Edited by el stovey on Tuesday 22 April 22:03

[anonymous-user]

I found it helpful to almost start from scratch with a couch to 10K program and do other fore foot movements like 100 ups

http://www.chrismcdougall.com/blog/2011/11/100-up-...

as ever gradual adaptation is important.

[Tiggsy]

It just gets better - i started at 23 stone in zero drop zero padded shoes....calves hurt for a while, then grew (which was carzy, because I'd done heavy weights for years to bulk them and nothing worked....yet my lower leg changed shaped in a few months with barefoot jogging!)

Anyway, lost 7 stone...now run fast and barefoot and dont feel a thing. If i did a run in normal trainers I'd probably fall over!

[Roo3Stuart]

Thanks all. Stovey, are you distinguishing between zero drop and low drop? I'm using Innov8 for offload but the ones with 3mm of drop. They are noticeably less cushioned than the Brooks I use of the road which are 4mm. I have tried compression socks which help but I can take them or leave them. I also stretch and do light weights occasionally. I think I will just get used to it - I have done 5 miles tonight and while I can feel it, I could easily run again tomorrow but I will try and keep to 5 miles max for the foreseeable future.

The whole subject is really fascinating - I would not have believe I could so easily change the way I run and really feel the benefit so quickly. I now bore people to death if they make the mistake of asking about running and even watched the London marathon to observe the pros!

[Enjin]

Is it possible to adapt to fore foot running without the use of special trainers? Or would doing so result in injury, if you was to try and fore foot run in normal running trainers?

[anonymous-user]

Roo3Stuart said:

Thanks all. Stovey, are you distinguishing between zero drop and low drop? I'm using Innov8 for offload but the ones with 3mm of drop. They are noticeably less cushioned than the Brooks I use of the road which are 4mm. I have tried compression socks which help but I can take them or leave them. I also stretch and do light weights occasionally. I think I will just get used to it - I have done 5 miles tonight and while I can feel it, I could easily run again tomorrow but I will try and keep to 5 miles max for the foreseeable future.

The whole subject is really fascinating - I would not have believe I could so easily change the way I run and really feel the benefit so quickly. I now bore people to death if they make the mistake of asking about running and even watched the London marathon to observe the pros!

I'd be interested to hear what you now think of Newtons, having switched your style. I love mine - can't imagine running in anything else now.

If you want a bit more running observation material, google a video called "gazelles v gliders". V interesting stuff.

[grumbledoak]

Enjin said:

Is it possible to adapt to fore foot running without the use of special trainers?

Yes. I did it in my old Nike Air Max. I had read that DOMS could be quite severe, so I started with 1km then rest two days until I had no pain (about six weeks) before finally increasing the distance. Eventually I had increased the distance to 5km fine but I was finding it difficult to increase speed comfortably, I bought some zero drop Brooks Pure and haven't looked back.

[Enjin]

grumbledoak said:

Enjin said:

Is it possible to adapt to fore foot running without the use of special trainers?

Yes. I did it in my old Nike Air Max. I had read that DOMS could be quite severe, so I started with 1km then rest two days until I had no pain (about six weeks) before finally increasing the distance. Eventually I had increased the distance to 5km fine but I was finding it difficult to increase speed comfortably, I bought some zero drop Brooks Pure and haven't looked back.

That's good to hear. I went for a 2 mile run this morning trying to use this technique and felt fine. Although once stopped I could certainly feel it in my calfs! I'll be keeping to the low distances until I feel comfortable.

[grumbledoak]

Enjin said:

That's good to hear. I went for a 2 mile run this morning trying to use this technique and felt fine. Although once stopped I could certainly feel it in my calfs!

Two miles today. You'll probably feel fine tomorrow. Saturday, however, could well be a different story!

[Roo3Stuart]

Greg66 said:

I'd be interested to hear what you now think of Newtons, having switched your style. I love mine - can't imagine running in anything else now.

I'm not sure about the Newtons. Certainly I was still heel striking even though the lugs were wearing - it may be because I was still using orthotics with them. I much prefer the feel of the Brooks, I did find the Newtons had less feel on the foot. No complaints at the time but the switch away from them has really improved my running and made me more of a forefoot runner. Equally I have mates who rave about them so I think you need to find what suits you best but I would recommend trying some 'regular' low drop shoes if only to mix it up.

[Enjin]

grumbledoak said:

Enjin said:

That's good to hear. I went for a 2 mile run this morning trying to use this technique and felt fine. Although once stopped I could certainly feel it in my calfs!

Two miles today. You'll probably feel fine tomorrow. Saturday, however, could well be a different story!

You wern't wrong! lesson learnt, take it slower.

[grumbledoak]

[andycambo]

Roo3Stuart said:

The whole subject is really fascinating - I would not have believe I could so easily change the way I run and really feel the benefit so quickly.

I changed a few years back after suffering a really bad back, then really bad hips and so forth.

After reading born to run (during the months I was out of action) I went and bought some Vibrams. The moment I got out on my first run with the Vibrams I knew it was the right way forward. Since that moment I haven't had any issues with injuries or niggles at all.

When I started running back in my trainers I found it difficult to keep on running in the forefoot style. I had to keep reminding myself to run forefront. It took a good few months before I could switch my thoughts off and carry on running this way but found that when I tired I would start to heelstrike a little. A few more months later it was a non-issue as my calf muscles had caught up to the rest of my body.

Anyway, it all gets easier over time so keep going!