Transition from HEEL- to FOREFOOT STRIKING | Running Form Tips

How to transition your RUNNING FORM from Heel to forefoot striking wile you run?
Forefoot striking (or midfoot) proves to be a more effective and natural way to run.

Here are some tips on how to transition.

[heytheredollfacex]

Kudos for encouraging people to do what works for them, to change or not. And if they want to change, how to help make that change.

[MikesMindset]

More videos on this please. After 44 years I have to relearn how to walk correctly before running as such. Ha. Its wild

[SuperFuzzyDunlop]

It always made sense to me to vary your footstrike throughout the week. Not always loading the same muscles, joints and tendons day after day. Speedwork and tempos feel more natural to run up on the toes, zone 2 stuff feels easier landing back towards the heels, at least for me. Just make sure that if you're heel striking your shoes have plenty of heel cushioning - and try not to overstride

[cedricmilinaire]

Awesome content as always Rapha! Keep pushing!

[abnats]

“If it ain’t broken, don’t fix it” :)

[DP-]

Dealing with some nasty high hamstring tendonopathy and I believe it’s because I’m a heal striker. This could really help me. Cheers mate.

[TheLexbank]

I’m naturally a midfoot striker, at least I am now at 55. I’ve been forcing myself onto my toes for speedwork like 1k repeats and have been amazed how much my pace increased AND heart rate decreased. More hopeful than ever that I can find the minute I need to go sub 20min 5k!!

[Paul_Durbin]

yes take it slow. I got some vivo barefoot shoes and went out on a normal 5 mile run in the AM. Had to run forefoot for the entire duration due to there being no heel sole. shredded my calves, but mainly my achilles. had to take a few days off running while I stretched a ridiculous amount to be able to run again. it's a different motion using different muscles. your body needs to get used to it.

[REVALT-yi]

Midfoot is key for long distance please if you are a long distance runner don’t run on your fore foot or say goodbye to your calves and achilles

[PizzaSIut]

I thought it was ideal to land on midfoot? im confused haha

[Kealahao]

Is there research to suggest a forefoot strike is more efficient or are you saying a forefoot strike is more effective at generating power?

[PunkRockPandaa]

take it from me, bought some xero shoes, went for a 1km run.... STILL GOT INJURED!

[kronos_.]

toe striking feels like tip toe-ing to me

[quadraticf]

no for forefoot running your calves should not be getting tired

[hxirek]

Really? Why then most elite distance runners heel strike? Also - research says that forcing yourself to change your foot strike pattern makes you much more injury prone.
Forefoot strike is mechanically inefficient because you shorten your stride - it's like on a bicycle, you will have higher heart rate if you pedal 100+ rpm compared to 80 rpm with the same power. You won't reduce injuries, you just move them from knees to calves/feet.

[llawliet]

Of course there is need to change, never knows if someone is going to chase you

[theslingmethod]

To “correct heel striking”…is simple…keep heel striking. There’s nothing wrong with heel striking so please stop demonizing it.