Humans began to run an estimated 2 million years ago, as we left the trees and started chasing prey across the plains. We evolved into the world's best endurance runners and have the body to prove it. Our Achilles, arches and IT band developed into a fascial-tendon spring for energy conservation. Our IT band can turn 15-20 times more elastic energy than chimpanzees' similar body part. Long legs, large glutes, small forearms, and narrow waists were all evolutionary attributes for running.
For almost all of those 2 million years, we were barefoot, like the rest of the animal kingdom. We had thick calluses for protection and walked and ran naturally and correctly. Skip to today, and running shoes are one of the largest shoe categories. Big foamy heels so your landings are soft, tight toe boxes to prevent sliding in the shoe, and built-in arch support. An insult really, to the creation of our feet via God or evolution.
Because of poorly designed shoes and modern movement habits, many people have forgotten the instinctual way to run. Why do 50% of regular runners get injured each year? How many lions get a sore knee from running? How many chimps blow out a shoulder from swinging? Our bodies are not the problem, and neither is the activity. It is the accumulation of wear and tear from improper moving habits.
What is a forefoot strike?
A forefoot strike while running is when you land on the ball to the middle of the foot, keeping weight off your heel, enabling your plantar fascia, Achilles, and calves to use elastic energy and spring into the next bound.
This sends the shock up the chain of muscles and tendons, keeping it away from absorbing into ankle and knee joints.
Why run with a forefoot strike?
Being a strong forefoot runner develops foot, ankle, calf, hamstring, and glute strength. Also known as the 'posterior chain' or 'back chain' it is important for standard human movements and is the foundation of movement - literally.
The average runner takes 1,500 strides in a mile, if those strides are done incorrectly, the damage will add up.
Below we see if you run a low 3 miles per week each leg is seeing 117,000 strides a year. Making it important for runners to find a smooth and effective stride that reduces extra load and works for them. A study here shows less knee loading and tension by forefoot strikers than heel strikers. While this study shows most running injuries are knee related.
Strides per Mile | Miles per Week | Weeks in a Year | Count of Legs | Strides per Year per Leg |
1,500 | 3 | 52 | 2 | 117,000 |
How to start running with a forefoot strike
If you are a longtime heel strike runner, switching to forefoot will take some time to gain the strength. Start by testing your strength with barefoot hops with your heel up, like skipping rope.
Can you spring off the ground quickly? How strong do you feel? Can you do single foot?
I could immediately tell that these muscles were neglected for a long time. I started doing two-leg hops and one-leg hops, followed by tip-toe walks and calf raises. These built up my strength to prepare me for running. After my first 2 mile run my feet and calves were sore for 3 days. (Granted I wasn't running at all before this) So work up to it slow and be prepared for soreness.
Exercises for foot strength and mobility
Because of the strain put on your foot from forefoot running you will need to be sure to take care of them accordingly. This is the same as stretching and rolling out your legs after squats.
Mobility and tissue work
Roll out foot on firm ball or bar
Twist your foot with your hands (forefoot and heel in different directions)
spread your toes - active
Toes spacers - passive
Sit in seiza
Calf stretch
Strength work
Calf Raises
Tibialis raises
Isometric calf raise
Hops or skip rope
Barefoot walking (or minimalist shoes)
Shoes for forefoot running
Since most running shoes are made for comfort and heel striking, you may need to change your footwear for forefoot striking. Please immediately throw away the HOKAs and apologize to your feet.
When looking for shoes to run (and walk in) for best foot strength 3 factors make a shoe a good choice.
Zero drop - This means the heel and toe are at the same level. There is no drop from the heel down to the toe.
Minimal cushion - We want to feel the feedback from the ground and allow our body to properly absorb the shock, not rely on the shoe.
Wide toe box - Your toes should have room in the shoe to splay and reach up and forward. Many shoes are not shaped like our feet and cram our toes together.
These kinds of shoes are generally referred to as barefoot or minimalist shoes. They will be your best option for building a strong foot daily.
Become a forefoot runner
Forefoot running advocates a return to our evolutionary roots, emphasizing the benefits of foot strength, injury prevention, and running efficiency. It is aligning the natural design of our bodies and accepting the damaging effects of modern running shoes.
The transition to forefoot running is a gradual process, strength-building exercises, proper tissue care, and a mindful shift in running technique will allow a healthy transition. The reduced knee loading and tension associated with forefoot striking will support healthy tendons and joints. With a focus on proper stride and the selection of minimalist footwear, this holistic approach offers runners a guide to fostering resilience and longevity in their running endeavors.