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Based on my research I myself am decidedly in the "forefoot/midfoot" running camp. The area continues to be hotly debated, however, biomechanically, as well evolutionarily, our feet and lower extremities see best suited to fore/mid foot running. I've attached what I think are four very good clips to support this.
All that being said, forefoot/mid foot running does stress calves & foot muscles in a new way:
- train by time NOT distance as it allows for physiologic adaptaton
- start with only 10minutes at a time
- stretch your calves, hamstrings and feet after EVERY run
- work up to 2 short runs and one longer run each week
- increase your volume by no more than 10-20% per week, as per below
WEEK 1 - 3 x 10min fore/mid foot runs
WEEK 2 - 3 x 12min fore/mid foot runs
WEEK 3 - 3 x 15min fore/mid foot runs
WEEK 4 - 3 x 18min fore/mid foot runs
WEEK 5 - 2 x 20min and 1 x 25min fore/midfoot runs
WEEK 6 - 2 x 20min and 1 x 30min fore/midfoot runs
WEEK 7 - 2 x 20min and 1 x 40min fore/midfoot runs
WEEK 8 - 2 x 20min and 1 x 50min fore/midfoor runs
WEEK 9 - 2 x 20min and 1 x 60min fore/midfoot runs
WEEK 10 - 2 x 20min and 1 x 75min fore/midfoot runs
* you can keep extending your one "long run" each week and keep 2 short runs
* remember STRETCH after each run for a good few minutes or you risk tendonitis
- pay attention to your muscles which will be used in a "new" way
- better to keep short runs and focus on proper technique
- 6 months ago I did not run at all (hadn't run in >20 years)
- within 6 months I have been able to work-up to 30+km runs on my long days
- I'm doing a 56km trail race at the end of October (>3000ft of vertical gain)
- No back, knee or hip issues.
- feels so pure, natural and blissful.
Contribute your stories, wisdom and epiphanies from the world of forefoot/ barefoot running
most importantly: smile W I D E and ....Keep Rising!
Keep up your 'fore-foot' running this winter using this budget set-up of a pair of minimalist trail running shoes.