Posts Tagged ‘running on the balls of your feet’

A few days ago I received a comment about how I transitioned from running in running shoes (heel first) to running in generic Crocs (ball of the feet first). In this post I will do my best to explain that process.

I grew up with sneakers and running shoes, and with the exception of when I was very young, I was always wearing them. Wearing shoes made me run by first placing my heel on the ground, followed by the rest of my foot. But how would you run if you weren’t wearing shoes? After seeing some unique shoe designs, this was something I started to think about.

I grew up believing “the better the shoe, the better the runner”. Was it possible that the shoe wasn’t really that important? Had I been running wrong all this time? Were my shoes actually the problem rather than the solution? These were a couple of the questions that came to mind. I figured the best way to put them to the test would be to change my running style.

Step 1: Same Shoes, New Running Style

Modern running shoes provide a lot of support. Because of this there are a lot of muscles on your legs that aren’t developed very well. Before switching shoes, you will need to build up these muscles.

Using the same shoes you have been using. Start doing part of your running landing with the ball of your foot. Basically it should feel as if you are running on your toes. In the beginning you will probably need to take shorter strides. If possible, try to keep your heel from ever touching the ground. This will seem very awkward at first and you may get tired very quickly. If so, you can switch back and fort with your regular style of running.

*Be careful not to over do it. You don’t need to run several miles a day. For starters, maybe just a couple hundred yards. You will be using muscles you probably aren’t used to using.

Running several days a week, you should do this for at least a couple weeks. By the end you should be able to run a couple miles without your heels ever touching the ground. Your running should also start feeling more controlled and smooth.

Step 2: Short Distance, New Shoes

Now that your muscles are beginning to develop, it is time to stop using your running shoes. I chose to run in my generic Crocs because they are soft, easy to get, light, and it’s what I had. So far they have worked great for me, but look around and maybe you can find something even better.

The key point is that you need to start off with very short distances. Now that your feet are no longer supported you will be building new muscles. If you try to run too far you can strain your muscles and tendons. This is especially important for people with weak ankles. Take it slowly. As your muscles get stronger you will be able to run farther and farther.

Step 3: Further Strengthening the Muscles

To strengthen the muscles even more there are a few exercises your can do. The first is to run with your heels raised up even higher off the ground. Literally run on your tippy toes. You can do this for short distances during your run.

Another favorite of mine is jumping squats. These will of course strengthen your thighs, but also your calves and feet. Try to make the landing as soft as smooth as possible.

Step 4: Adapting

Your body will not be used to running on the balls of your feet. As you start making the change, listen to your body. Muscle soreness is okay, but you should avoid things that cause other kinds of pain. Try changing things like the angles of your feet, what part of your foot are you landing on, or where the majority of your weight is each time you step. Are you putting all the weight on the outside or inside with each step?

Running shoes allow us to form bad habits because they give support. Now that you have taken away that support, you have to rely on your muscles for stability. Listen to your body and make slight changes to your running style.

Your stories

I would love to hear from everyone who tries this. If you are having difficulty, let me know and I will try to help.

Well, I did it. Two days ago I signed up for a half marathon (20km) on Irabu island. Irabu Island is located about 15 minutes by ferry from Miyako island, which in turn is about 45 minutes by plane southwest of Okinawa. The weather here is sub-tropical, so even though it takes place at the end of February, the weather will be relatively warm.

So why am I running a marathon?

To be quite honest, I am not a huge fan of marathons. I understand the personal struggle in order to finish them, but I don’t think they are good for your body. They put a lot of stress on your joints. However, there are two main reasons I decided to run.

1. I am not sure how long I will be in Miyakojima. And since marathons are kind of a big event here, I decided I should go a head and participate.
2. Several months ago I changed my running style, and began running on the balls of my feet rather than my heels. I feel this is a much better and more natural way to run. Running a half marathon should really put it to the test. You can read more about my running style here.

What will I wear?

For shoes I will be running in generic Crocs with no socks ( I found wearings socks gives me blisters). It took some conditioning, but I can now comfortably run several kilos with no problem. As far as clothes go, nothing special. Probably shorts and a t-shirt.

How will I train?

Nothing special. I am planning to run at least a couple of kilometers each day about 5 days a week. I will slowly build my way up so I feel very comfortable with about 5 to 10 kilometers. I will also be doing my normal exercises (situps, pushups, etc). My goal is to run the entire marathon without stopping.

Any tips?

This will be the firs marathon I have ever participated in. I would love to hear any tips or pieces of advice any of you might have. I am sure I will need all the help I can get.