RUN FOREFOOT: Learn the Forefoot Running Technique

Forefoot running actually involves a flatter foot placement, striking the ground lower on the forefoot, just ahead of the arch or on the balls of the foot, then ... Forefootrunninghasgaineduniversalacclaimforbeingthesafest,mostefficientwaytorun! Mountainsofevidenceshowsthatforefootrunningpreventsalltheharmfulformsofimpactsandotherphysicalstressorsproducedinheelstrikerunning.Thisiswhyforefootrunningwillmakethemostpositivedifference,notjustwithinjuryprevention,butyourperformance,too! MorereasonstorunforefootcomesfromtheobservationthatALLsprintersandshortdistancerunners(200m-1500m)aswellasmostofthebestlongdistancerunners(5,000–marathon)areNOTheelstrikerunners.Theyareforefootrunners!Evenbetter,mostworldrecordholdersinrunningacrossalldistancesaremostlyforefootrunners. Withallthisinmind,ifyouareaheelstrikerunnergrapplingwithinjuriesorifyouarelookingtoimproveyourrunningperformanceorifyouwanttostartrunningbutareafraidthatrunningisharmful,forefootrunningisTHElighteningrodthatwillsignificantlyadvanceyourperformancewhilekeepingyouinjury-free! WeAreHardwiredtoRunForefoot! Learningforefootrunningismucheasierthanyouthinkbecauseitsliterallyhardwiredinus,meaningthatourancestors,whoevolvedasendurancerunners,neededtoavoidinjurywhenrunningbarefootafterpray.Theyneededtoruninawaythatkepttheminjury-free,otherwisetheywouldhavestarvedanddiedout! Thelong-listofimpactforcesproducedonlyinheelstrikerunning doesn’t provideanyevolutionaryadvantageforrunninglongdistancesorshortsprintsbarefoot.Itwastheforefootstrikethathumansevolvedtoenablethemtoberesistanttoinjury! Humansevolvedtorunbarefoot,thereforeweneededtoevolveoptimalmechanicaldefencesagainst injuriousimpactsintheabsenceofunderfootcushioning!ThisiswhyweevolvedtolandwithaforefootstrikeNOTaheelstrike!Heelstrikingwhenrunningisunnaturalandwillgetyounowherebuthurt,andhatingrunning! Step1.WhatProperForefootStrikeLook! TheveryfirstplacetostartwhenlearningforefootrunningistounderstandwhataproperforefootstrikelookslikebecauseforefootrunningisNOTtoerunning.Youdonotlandhighuponyourtoesinforefootrunning.Forefootrunningactuallyinvolvesaflatterfootplacement,strikingthegroundlowerontheforefoot,justaheadofthearchorontheballsofthefoot,thentheheeldropsdowntotheground.Here’savideoIdidshowingexactlyhowthefootshouldlandandinteractonthegroundinforefootrunning: HowtoLandProperlyonYourForefootWhenRunning Step2.UseBarefootRunningtoHelpYouRunForefoot Theeffectsofbarefootrunning,especiallyonhardersurfaces,areimmediateinhelpingyoulandwithoptimalforefootstrikeprecisionaswellasoptimalkneeandlegswingmechanics.Thisisbecauseoneofthewell-knowneffectsofrunningbarefootisitimprovesthebrainareasthatcontrolmovementandactivatesthesensoryreceptorsinthebottomofthebarefootwhichhavestronglinkstothewithdrawalreflexivesystem.Theneteffectofthisisstimulatingmorerobustreflexive-withdrawalengagementsofthelegandfasterimprovementsincorrectingmechanicalissuesWHILEfunctionallystrengtheningthefeet! Becausesensoryfeedbackisoptimizedwhenyourunbarefoot,yourbrainbecomesmorefocusedonyourlandingpattern.Thisiswhyyouarebetterabletolearnforefootstrikingwhenyourunbarefoot.Nottomention,thephysicalchangesofthefeetassociatedwithbarefootrunningwillpreventthefootfromover-pronating,andsoyouwillneverneedmotioncontrolstabilityrunningshoeseveragain! AlbertoSalazar,NikestopcoachandoneofTHEbestrunningcoachesinhistory,believesevenalittlebitof barefootrunning,2-3timesaweekat1-2miles,leadstoBIGgainsinfootstrengthandisneededtomaintainoptimalformforwhenyouruninshoes.Basically,barefootrunninghelpsyourunbetterinshoes! LastbutNOTleast,thebestdistancerunnersintheworldarefromEastAfricaandall(includingEluidKipchoge,TiruneshDibabaandHaileGebressalsie)ranbarefootduringchildhoodthroughadolescentsandcontinuetorunbarefootaspartoftheirtraining!Thisiswhytheserunnerslookandaremoreefficientthanrunnerswhogrewupwearingshoes! We’veseenthepowerofbarefootrunningplayoutontheworldstage.HaileGebressalsie,themostdecorateddistancerunnerinhistory,grewuprunningbarefoot,likemostEastAfricanprofessionalrunners.Becauseofhisextensivebarefootrunningexperience,heupheldthe barefootrunningmechanicswhenheraninshoesandhisfeetweresufficientlystrongerandtolerantofhigherlevelsoftraining,allofwhich playedahugeroleinhisimpressivecareer! STEP3.MinimalistShoes Whenyou’renotrunningbarefoot,youcanrelyonshoesthatmakeyoufeellikeyou’rebarefootinordertomanageyourforefootstrikeandkeepyourfeetfunctionallystrong.Theseshoesarecalledminimalistshoesandaremadeexclusivelytomeetandimprovethefunctionalneedsofthefeetwhilethepaper-thinoutsoledeliverssimilarsensory-levelsorground-feeltobeingbarefoot. Minimalistshoesareanexcellentbarefootalternativebecausethey’rebuiltonalow-slungdesign,offeringanintimateconnectiontotheground,makingiteasierforyourforefootstriketoconnecttothegroundduringrunning! Togiveyouabetterideaabouttheimportanceofminimalistfootwearandthemostrecommendedminimalistshoes,checkoutmyreviewsonBarefootShoesforForefootRunning. Also,hereisalltheresearchshowingthatcushionedrunningshoesarehindranceratherthanhelpfulininjuryprevention. STEP4.OptimizingYourForefootRunningForm! Theforefootstrikeisnottheonlymechanicalactioninplaywhenitcomestoavoidinginjuryandrunningmostefficiently!Hereareothermechanicaloutputsyouneedtoimplementwhenyou’reforefootrunningthatarestudy-proventooptimizerunningeconomyandinjuryprevention: Howtouseyourkneesproperly(video) Headposition Wheretokeepyourhands(video) Wheretoswingyourelbows(video) HowtoSwingYourLegs PushLess,PullMore  Herearethethingsyoudon’twanttodowhenforefootrunning: Don’tLiftYourForefootUpBeforeTheFootStrikestheGround Don’tRunTooUpright Don’tOver-ExtendYourKnees Don’tLearnonGrass Don’tRunSlow (part1) DontRunSlow(part2) Ifyouwantmoreadviceonproperforefootrunningtechnique,youcansendmeavideo/photosofyourgaitformetoanalyze. STEP5.NoStretching! StretchingImpairsPaceStrategyinHighlyTrainedMiddleDistanceRunners Pre-RunStretchingIncreasesStressSusceptibilityinMuscleFibers WhyWarmingUpisBetter StretchingSpoilsLegSpringinRunners StudiesSuggestsRunnersDon’tNeedtobethatFlexible Ifyou’veenjoyedthisblogpost,you’lllovemyYouTubeChannel:here,whereIdiscussthehealthandperformancebenefitsofbarefootrunningandIalsohavetonsofvideoreviewsofminimalist/barefoot-inspiredrunningshoessuitableforforefootrunning! Ifyou’dlike,youcansupportRunForefootandhelpkeepitgoingbymakingadonationinanyamountofyourchoosing: Or,youcanalsosupportRunForefootbyshoppingatthefollowingtopminimalistshoesbrands,andbesuretobookmarkthelinks: BeLenka:https://www.dpbolvw.net/click-7600968-14330828 FeelGrounds:https://www.feelgrounds.com/?p=RunForefoot XeroShoes:https://xeroshoes.com/go/Run_Forefoot Iguaneye:https://www.iguaneye.com/?ref=8tfXVc92 SoftStarShoes:https://shrsl.com/3mp1b WildingShoes:https://bit.ly/3lIygQP EarthRunners:https://earthrunners.com/?rfsn=6763579.f7f9c9 Vivobarefoot:https://shrsl.com/3kvih Zappos:https://goo.gl/J1CeAd References: Perkinsetal.Therisksandbenefitsofrunningbarefootorinminimalistshoes:asystematicreview.SportsHealth,2014;6(6):475.480. AuthorRecentPostsBrettaRiches"Ibelievetheforefootstrikeistheengineofendurancerunning..."BScNeurobiology;MScBiomechanicscandidate,ultraminimalistrunner&founderofRunForefoot.Iwasaheelstriker,alwaysinjured.IwasinspiredbythegreatTiruneshDibabatotryforefootrunning.Now,I'minjuryfree.ThisiswhyIlaunchedRunForefoot,toadvocatethehealth&performancebenefitsofforefootrunningandtoraiseawarenessonthedangersofheelstriking,becausetheworldneedstoknow.LatestpostsbyBrettaRiches(seeall) DoCushionedRunningShoesPreventInjury?-13/09/2022 MerrellVaporGlove2MinimalistTrailRunningShoeReview-01/09/2022 AreRunningShoesBadforYourFeet?-25/08/2022 1Trackback/Pingback MoreProofMinimalistFootwearisBetterthanStandardRunningShoes–MyBlog Commentsareclosed. Donate FeelfreetodonateanyamountofyourchoosingtohelpkeepRunForefootgoing! FollowMe! LPENRewild–Adults RecommendedBarefootShoeBrands Vivobarefoot AdultMoc3RunAmoc BeLenkaBarefootShoes FeelGrounds XeroShoes Iguaneye EarthRunners ContactInfo [email protected] MoreFromRunForefoot RunForefoot’sRecentPosts DoCushionedRunningShoesPreventInjury? MerrellVaporGlove2MinimalistTrailRunningShoeReview AreRunningShoesBadforYourFeet? XeroShoesZelenReview IsForefootRunningBetterforYourFeet? Copyright©2022|WordPressThemebyMHThemes