Prepare Your Legs For Midfoot or Barefoot Running

One of the most common reactions in people trying to change their running style to a barefoot or minimalist running style with a forefoot or midfoot strike is to complain of tightness and soreness in the calf region and achilles. This is related to trying to do too much running with this new technique too soon, having not allowed muscular adaptation to the demands of the new technique. This adaptation takes time. It is particularly the calf/achilles complex which undergoes a significantly greater and different type of loading compared to its loading during a heel-striking running style.

The most effective method of prevention when it comes to this tightness is to make sure that you start with only small amounts of running with a midfoot strike, and increase the running volume progressively.

There are however a number of drills and exercises we use to enable runners to condition their legs to the demands of this type of landing and control their posture at the same time.

Take a look at our Six Week Running Technique Program which provides detailed session plans and video instructions for those who are looking to make the transition to a more efficient midfoot running style, as promoted by minimalist and “barefoot” footwear.

One such drill is the “Hop and Stop” drill:

About the Author: James Dunne

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

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