Beginner - Transitioning from Heel Strik to Toe Strike.
Discussion
Hi
have finally got off my lazy backside and started the fitness campaign with a view to completing a duathlon in a couple of months but I'm struggling with the running at present; currently half way through a C25K running app utilising interval training.
Having always run in the past using my heel to strike first, I came across the (new to me) toe/mid foot method which I first practiced last Friday. Initial impressions were that it felt much 'lighter' than heel strikes and took a lot of pressure off my knees but despite stretching over the weekend I had to revert to heel strike method on Monday to complete the run due to very sore calves.
Last night, I tried again but found my calves getting sore quite quickly and my dodgy ankle playing up - this may have been due to the knee brace restricting movement in that leg. Got back, hot shower/bath and ice pack on ankle legs and feel better today, which I'll complete with a massage...
My questions are:
Should I just continue with the heel strike method until I can comfortably run 5k and THEN learn the toe strike form, or use the toe strike method whilst I'm relearning how to run?
Any idea how long it will take before my calves get used to this method?
Would I be better running more slowly, concentrating on toe strike technique to improve, before building in more speed?
For clarity, my definition of toe/mid sole strike are the same thing. In my mind at least.
Any help appreciated.
have finally got off my lazy backside and started the fitness campaign with a view to completing a duathlon in a couple of months but I'm struggling with the running at present; currently half way through a C25K running app utilising interval training.
Having always run in the past using my heel to strike first, I came across the (new to me) toe/mid foot method which I first practiced last Friday. Initial impressions were that it felt much 'lighter' than heel strikes and took a lot of pressure off my knees but despite stretching over the weekend I had to revert to heel strike method on Monday to complete the run due to very sore calves.
Last night, I tried again but found my calves getting sore quite quickly and my dodgy ankle playing up - this may have been due to the knee brace restricting movement in that leg. Got back, hot shower/bath and ice pack on ankle legs and feel better today, which I'll complete with a massage...
My questions are:
Should I just continue with the heel strike method until I can comfortably run 5k and THEN learn the toe strike form, or use the toe strike method whilst I'm relearning how to run?
Any idea how long it will take before my calves get used to this method?
Would I be better running more slowly, concentrating on toe strike technique to improve, before building in more speed?
For clarity, my definition of toe/mid sole strike are the same thing. In my mind at least.
Any help appreciated.
Can take some people up to a year to transition fully. It's so so worth it though.
It's not just your calfs, it's the muscles in your feet too which previously have been supported by cushioned trainers etc.
For the first month or so, do your short runs (and I mean short... 1mile type runs!) forefoot and longer runs heel strike. Then gradually over a few months migrate over to fully forefoot. Then do calf work, box jumps, calf raises etc in the gym to build up strength. Massages and stretching properly will help too. Walk barefoot around house as much as possible too.
Are you running in zero-drop or similar shoes like FiveFingers etc? Or just changing your strike in your existing shoes? Moving to a proper zero-drop (ie no heel) shoe will feel even better.
Plenty of guides around like on Ten-Point's site http://www.ten-point.co.uk/running-transition-tips and on Vibram's website - http://www.vibramfivefingers.it/education_why_bare...
I'm not on PH that much these days, but feel free to email me via my profile.
It's not just your calfs, it's the muscles in your feet too which previously have been supported by cushioned trainers etc.
For the first month or so, do your short runs (and I mean short... 1mile type runs!) forefoot and longer runs heel strike. Then gradually over a few months migrate over to fully forefoot. Then do calf work, box jumps, calf raises etc in the gym to build up strength. Massages and stretching properly will help too. Walk barefoot around house as much as possible too.
Are you running in zero-drop or similar shoes like FiveFingers etc? Or just changing your strike in your existing shoes? Moving to a proper zero-drop (ie no heel) shoe will feel even better.
Plenty of guides around like on Ten-Point's site http://www.ten-point.co.uk/running-transition-tips and on Vibram's website - http://www.vibramfivefingers.it/education_why_bare...
I'm not on PH that much these days, but feel free to email me via my profile.
Edited by Rico on Thursday 2nd August 11:28
Best thing I ever did was switch - 35 years of sore knees/shins/hips vanished overnight!
It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
I did a gait analysis a while ago. Told the fella my long term aims (to be able to run in VFFs). Told him I was aware of my gait issues and was attempting to try and 'fix' it. He advised the opposite of what I thought he would have said. Said I should go for some Saucony Triumph 8mm then work my way down to stuff like Mirage 6mm or Kinvaro 4mm. Glad I did it.
Tiggsy said:
Best thing I ever did was switch - 35 years of sore knees/shins/hips vanished overnight!
It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
Glad it's not just me then. Have just bought a pair of Newtons so now 'have all the gear and no idea'...It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
When I started running 12 odd years ago, it was to lose a lot of bodyfat, and gain fitness for Motorbike Racing.
Because I had an existing knee injury too, and I was so heavy, it was immediately obvious to me when I started that heel strikes jarred through my entire body horribly.
So I naturally ran 'up on my toes' from day one, and hence stayed that way.
Within 3 years, I had shed so much weight and got so fit that I enjoyed running for running's sake, and not just to 'keep fit'. Ended up doing a few 10k's for fun, returning around 40-odd minutes...not bad for an amateur, former 'fattie' who weighed nearly 20 stone before I started
It also gave me 'killer' calf muscles, which I am proud of - they look much better than most other runners with chicken legs, lol!
Anyhow, the problem I had was finding shoes - they've all got engineered and built-up heels and all that, but not many seem to have much thought about the foresole - which is the bit I used the most. Every time my shoes were worn and I replaced them, the heels all looked like new, with the sole down to the canvas.
I tried lots of different ones, and Saucony have the best, most springy foresoles for this kind of running. Over time, the spring went away, but they were much better than any other brand. Asics ran them a second though, not bad either.
I used to love strapping on a brand new pair - the first few weeks of running felt like I was on bed springs!
HTH
Because I had an existing knee injury too, and I was so heavy, it was immediately obvious to me when I started that heel strikes jarred through my entire body horribly.
So I naturally ran 'up on my toes' from day one, and hence stayed that way.
Within 3 years, I had shed so much weight and got so fit that I enjoyed running for running's sake, and not just to 'keep fit'. Ended up doing a few 10k's for fun, returning around 40-odd minutes...not bad for an amateur, former 'fattie' who weighed nearly 20 stone before I started
It also gave me 'killer' calf muscles, which I am proud of - they look much better than most other runners with chicken legs, lol!
Anyhow, the problem I had was finding shoes - they've all got engineered and built-up heels and all that, but not many seem to have much thought about the foresole - which is the bit I used the most. Every time my shoes were worn and I replaced them, the heels all looked like new, with the sole down to the canvas.
I tried lots of different ones, and Saucony have the best, most springy foresoles for this kind of running. Over time, the spring went away, but they were much better than any other brand. Asics ran them a second though, not bad either.
I used to love strapping on a brand new pair - the first few weeks of running felt like I was on bed springs!
HTH
Just to echo what the above have said.
But also, find an open flat field (obv no broken glass anywhere, or whatever) and try running barefoot. The grass will cushion your feet enough, but it'll ruin your legs - at first at least.
Don't attempt to learn barefoot on concrete. You'll smash your feet in.
Take your time. As someone above stated, one mile at a time.
After a couple month or so, esp if you can adopt a barefoot style (toe strike) with trainers on, you'll be flying! Seriously, now I bounce like a f*cking Gummy Bear when running with trainers on, but I'm so much faster. My calves are incredible. I just wish the rest of me was as developed as my legs! ; )
But also, find an open flat field (obv no broken glass anywhere, or whatever) and try running barefoot. The grass will cushion your feet enough, but it'll ruin your legs - at first at least.
Don't attempt to learn barefoot on concrete. You'll smash your feet in.
Take your time. As someone above stated, one mile at a time.
After a couple month or so, esp if you can adopt a barefoot style (toe strike) with trainers on, you'll be flying! Seriously, now I bounce like a f*cking Gummy Bear when running with trainers on, but I'm so much faster. My calves are incredible. I just wish the rest of me was as developed as my legs! ; )
MocMocaMoc said:
But also, find an open flat field (obv no broken glass anywhere, or whatever) and try running barefoot. The grass will cushion your feet enough, but it'll ruin your legs - at first at least.
Don't attempt to learn barefoot on concrete. You'll smash your feet in.
Will it really be that bad in concrete even if I am just doing 1 mile?Don't attempt to learn barefoot on concrete. You'll smash your feet in.
JCW said:
How long did it take to transition up to 5k? Couple of months?
Retraining the way you run can take years. There's a thread on barefoot running somewhere and I wrote an oppressively long post in there on how I'm going. I'll look for the link once not at work.However, long story short, rushing it can lead to injury (my story...perennially impatient). If you have a level of fitness already it's accepted that you often have to lose fitness as the distances you train over are very low initially.
Another thought is what distances and styles of running you aspire to. If you want to stay short, or do a lot of offroad, the style lends itself very well.
If you aspire to a marathon, or distances where running extremely fatigued for any length of time are likely, then it seems less suitable. When very tired, the body reverts to what it knows best and if you've been heel striking for decades and trying forefoot for 12 months, when knackered, you'll tend to revert.
I started about 6 months ago from the couch. No previous running experience at all. I started building up to 5k on the treadmill at the gym which hurt the calves - a lot. When I was feeling OK on that I went to running outside around trails and it hurt again - a lot. I've now bought some Nike Free trainers which I use to run outside in (they have a bit more cushioning) and can happily do 6K every morning and am trying to build up to 10Km. I dont get any pain anywhere (other than a bit of stiffness sometimes) the only thing which holds me back is cardio and fitness. Sometimes I do the whole run in one othertimes I have to walk for a minute or two in the middle.
Whenever I tried in the past to run I could do 20 minutes and then have to stop and my knees would hurt the next day. This put me off as it seemed unsustainable. I am almost evangelical about toe/mid running!
Whenever I tried in the past to run I could do 20 minutes and then have to stop and my knees would hurt the next day. This put me off as it seemed unsustainable. I am almost evangelical about toe/mid running!
JCW said:
Toe strikers are a bit like reformed smokers, I think
Does anyone know of a decent coach in the North Oxfordshire area who can help me with posture/form etc?
Find your local athletics club - they'll have qualified coaches who can help with all aspects of your running. The UK Athletics website has a club finder but it's a bit rubbish. Another option is to find a local RunEngland group (England Athletics participation initiative).Does anyone know of a decent coach in the North Oxfordshire area who can help me with posture/form etc?
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