How to Forefoot Strike?

[robestrong]

As I've transitioned into 5 toe shoes almost entirely (except for work, where I need to wear more formal shoes), I've started to wonder if I'm running right. I always enjoyed running barefoot (literally, without shoes), but as my feet got blisters (despite callouses), I didn't do it very much. Additional note; I'm more of a sprinter than a long distance runner.

So basically for the last few days I've been running a lot more, with my new adipure trainers (I know, they're not vibrams, but they're quite close), and I've started to read more and be more concerned about how I run, now that I have a much more flexible shoe that I often forget I'm wearing. I know I must have done forefoot running before during my many barefoot runs, but I'm concerned that I may not be doing it right with my 5 toe shoes.

Since I learned about both evolution running and forefoot striking, I've been running farther and faster with less sore muscles and fewer (no) cramps, but again, I'm not sure if I'm doing it right.

So if anyone could succinctly explain how to do forefoot strikes, especially when starting out, it would be greatly appreciated.

[PB Junkie]

If you do some running in place you might get a better feel for it.  Run in place for a bit and eventually, lean forward and run using the same form.  You can find more drills and hints in the POSE running books. Think of it as lifting your knee up, not striding forward.

I've also heard that if you keep your cadence at 180 per minute minimum, it will happen naturally. Not forefoot striking per se, but finding what works for you (either forefoot or midfoot).

Take this with a grain of salt as I'm not a coach, but just a runner who's been running this way for almost 2 years.

If you're really concerned about it, record your running and post it at some of the sites that will review it (Barefoot forum on runnersworld and pose running come to mind)

[Koala3]

I saw some of those Adipures in the store the other day, they are only similar to VFFs in that they have toe pockets.
The little I do run I land just slightly more on the ball of my foot then flat footed and with a little pronation, that is with or without my VFFs and no pain anywhere other than a little soreness in the calves.

[Lyonel]

You're running farther and faster with less sore muscles and no cramps, whats the problem?! Think you're doing just fine.

[robestrong]

Thanks PB, helped quite a bit. I think I got it down. I guess I was mostly anticipating that it would be a clear shift from front to back like heel walking/running, but really it's more just a matter of the forefoot hitting a little before the heel. I'm now thoroughly enjoying my shoes, and picking up my endurance.

[PatrickGSR94]

Extremely informative video from Dr. Mark Cucuzzella, saw it posted on Barefoot Running Society earlier today.

Principles of Natural Running with Dr. Mark Cucuzzella

[PB Junkie]

I agree, Patrick, that's a great video.

[Go_Blue]

Not everyone runs the same, so you have to find what works for YOU.  Don't force a forefoot strike just because that's what you might have read about or what you think looks good.  If you're comfortable now, then stick with it. 

Personally, I always suggest people actually run barefoot for awhile during their transition.  It helps teach them the mechanics that work well for their own body, as well as prevents them from doing too much, too soon (delicate skin keeps you honest in the beginning!).  Given enough time, that good form is committed to muscle memory, and it's easy to continue in whatever footwear you like. 

[acc]

Excellent video.

It's one of the few modeling the muscles as springs and with a bumper thing as a illustration.

[dredone]

I don't think I could run like Dr. Mark Cucuzzella's Video.  Looks like he is taking long strides and then, of course, lands slightly on heel first.

I wouldn't argue with his style but my thought's when running are short steps, land on forefoot, lift with heel and let the opposite foot drop.  It works for my 40-50 mile/week.

[Jeepman]

If you do some running in place you might get a better feel for it.  Run in place for a bit and eventually, lean forward and run using the same form.  You can find more drills and hints in the POSE running books. Think of it as lifting your knee up, not striding forward.

Close, but not exactly as stated in Pose Method. You actually don't actively lift your knee. You pull your ankle under your hip using the hamstring. The knee will naturally raise due to this, but you should not be actively using your hip flexors. Its all in the hamstrings.

[JustinB]

I don't think I could run like Dr. Mark Cucuzzella's Video.  Looks like he is taking long strides and then, of course, lands slightly on heel first.

I wouldn't argue with his style but my thought's when running are short steps, land on forefoot, lift with heel and let the opposite foot drop.  It works for my 40-50 mile/week.

He isn't heel striking at all... he is landing practically flat footed, just slightly on the forefoot.  It is near simultaneous, many methods teach this way. If you watch him at 1:20 and again at 2:40 when it goes to slow motion you can see he is landing near flat footed and just out in front of the hips.  You definitely cannot heel strike barefoot.  Not at the pace and distances he runs

[LadyRez]

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This is great!