I was already adjusting my stride to manage my own injury. I've tried shifting my hips side to side to load my hips, but that just gave me a bunion. I tried kicking my leg to the side as it went behind my body, but that didn't work. My recent glute activation cue of "push the knee back"while running seems to be alleviating my symptoms. I also notice this cue made me strike more forward on my foot. So I decided to investigate. Here are the benefits I learned about forefoot running.
TO BE CLEAR
*** Forefoot strike is not running on tip toes. Forefoot running is landing on your forefoot then allowing the foot to come down.
Why Forefoot Strike?
Decrease Forces
For every action there is an equal and opposite reaction. That is Newton's 3rd law of motion. How does this relate to running? When looking studies using force plates, there's a big difference in forefoot strike vs. heel strike. During forefoot strike there is 1 smooth peak of force. However, in heel strike there are 2 peaks of force. This means there is more force when you heel strike. Your muscles work harder have to absorb extra force. It doesn't seem like that extra force is a lot but if you multiple how many steps you take per minute ( ideally 180 steps) that is over 5,400 steps over 30 minutes multiplied by that extra force. By forefoot striking, you use less energy because there is less force. |
| This chart shows the double peak vs single peak difference in heel strike vs forefoot strike. |
Better Body Position
Proper running form is having foot under you as your body moves over your leg with a slight forward lean from the hips. Foot placement under the body is critical because it allows smooth transition of force. The ankle is used and a spring. In heel strike, there is a "braking" involved when the foot hits the ground. Landing on your forefoot helps to bring the body forward into slight forward lean. A forward lean helps to activate your core muscles to stabilize your body while running.In heel strike the body trails behind the leg, this causes increase demand in quadriceps. However, during a forefoot strike the body is over the leg which allows improve loading of the whole lower extremity. Clinically this is important because many injuries arise from over use of the quadriceps and under-utilization of the gluteals. Forefoot striking improve posterior chain activation.
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| Forefoot strike The upper torso is over the ankle. This allows force to smoothly transition over the foot. |
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| Heel strike The upper torso trails behind the contact leg which increases the work load. |
*** TRY this: 1) In standing shift your weight towards your heels. What do you feel? I feel my quadriceps engage. Now shift your wight into your toes. What do you feel? I feel glute and core activation . 2) Walk with the forefoot hitting the ground first. What do you feel? I feel my body lean forward and my abs are activated. Now, walk exaggerating a heel strike. What do you feel? I feel my body leaning back Or my chest comes forward and my hips move back ( this creates lumbar lordosis which leads to low back pain).
Preserving Forward Momentum
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| Heel Strike - red line demonstrates gravity pushing down at the shoulder. The line falls behind the foot. This means your body weight is you and your muscles has to work harder to push you forward. |
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| Forefoot Strike - red line shows gravity pushing down through the foot. This gets your weight forward which is easier for your muscles to propel. |
To run with proper forefoot strike, you have to lean forward at your pelvis. This moves your center of mass forward over your base of support. This allows gravity to work in your favor by pushing your body forward. When you heel strike, typically, your center of mass is behind your base. You are fighting ground reaction forces and gravity to move forward. Gravity is actually pushing you backwards. It's hard to land heel strike while maintaining a forward pelvic lean. When you forefoot strike, you lean forward at your pelvis allowing gravity to help which makes you more efficient while running.
Tips
Lean forward at pelvis
When you bring your pelvis over your feet you bring your center of mass over your base. This helps to keep your feet under your body which allows you to forefoot strike. At the same time, as mentioned above, you allow momentum to carry you forward. Make sure to keep your core tight by bring your pelvis under your body.180 steps per min
Research has shown 180 -190 stride rate is most effective. To establish this frequency you have to take shorter strides which help with landing forefoot. When you heel strike, the length of your stride is longer making it difficult to increase frequency. A quick Google search shows Play list for songs with 180 beats per minute.Be light on your feet
This seems obvious. But when you're landing light and soft, it's hard to land on your heel. Landing light also decreases the time your foot spends on the ground. This will help decrease the forces your body has to absorb.
Conclusion
My conclusion is running with a forefoot strike is better for body alignment and efficiency. This can in turn decrease injury and improve performance. However, it requires A LOT of ankle and core strength. FOREFOOT RUNNING ISN'T FOR EVERYONE. It takes time to get your body moving in a different pattern! In order to transition to forefoot strike safety, you be have patience and have good strength. I recommend forefoot strike only if you have a GOOD core stabilization program and calf strength. It is my personal belief that some one who has pain while attempting to forefoot strike is not strong enough to maintain this pattern.Please have your form evaluated by a professional. It is critical that you get feedback on your form.
I am working to transition myself to forefoot running. Those who know me know I have been battling a 6 year injury from a fall. I've had numerous imaging and injections without answers or resolution. Through the past 6 years I have been able to run but always with some symptoms. Recently, I have been focusing on REALLY improving my core and glute strength because of the possibility of a hip labral tear. I have been incorporating fore foot strike into my runs focusing on proper form. I have not had ANY symptoms. As soon as I can't maintain my form my quadriceps symptoms return.
"PEOPLE RUN TO GET FIT BUT YOU HAVE TO BE FIT TO RUN" - Chris Powers, PhD, PT, FACSM, FAPTA
STAY TUNED FOR MY NEXT POST ON STRENGTH EXERCISES AND DRILLS TO SAFELY BEGIN FOREFOOT RUNNING
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References
Altman, A.R. Davis, I.R. Barefoot Running: Biomechanics and Implications for Running Injuries. Current Sports Medicine Reports. Am. J. Sports Med. Volume 11 & Number 5 & September/October. 2012 (244-50).
Davis, Irene. Lecture Foot Strike, Footwear, Treatment of the Foot- An Evolution of Thought.
Divert, C. et al. Mechanical Comparison of Barefoot and Shod Running. Int J Sports Med 2005; 26: 593 – 598.
Powers, C.M. Functional Biomechanics of the Lower Quarter Lecture.
Powers, C.M. Functional Biomechanics of the Lower Quarter Lecture.
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