Calf Conditioning Drill for Midfoot and Forefoot Running

Many of the triathletes and runners we work with come to us specifically with an interest in learning how to run with a midfoot or forefoot strike, as promoted with barefoot type running styles. We work together making steady progression to help them safely and comfortably make the transition from their old heel-striking technique.

The key to success in transitioning between these very different styles is to take the whole process slowly and progressively – effectively starting from scratch again with your running.

When transitioning to midfoot/forefoot running in particular, it’s important to allow time for the muscles of the lower legs to condition to the new type of loading. Failure to do so (too much volume too soon), normally leads to very sore calves!

Above is a video showing one of the great drills we use in moderation to condition the muscles of the lower leg whilst also promoting good running posture, foot position and core control.

Last updated on March 2nd, 2021.


  1. Thank you so much for this. I’m a beginner and have pain in the calves after a run (using minimalist shoes), so this and the other materials you have posted are fantastic to help me improve my technique!