Prepare Your Legs For Forefoot or Midfoot Running

One of the most common experiences for people trying to change their running form to a forefoot or midfoot strike is to suffer from tightness and soreness in the calf and achilles region. Usually this is as a consequence of trying to do too much running with this new technique too soon, having not allowed muscular adaptation to the demands of the loading pattern.

This adaptation takes time. It is particularly the calf/achilles complex which experiences greater loading with forefoot/midfoot running in comparison to it’s loading during a heel-striking pattern.

The most effective method of prevention when it comes to this tightness is to make sure that you start with only small amounts running volume, increasing progressively over time.

There are however a number of drills and exercises we use, enabling runners to condition and strengthen their legs to the demands of this type of foot strike.

Take a look at our Online Running Technique Programme which provides detailed session plans and video instructions for those who are looking to make the transition to a forefoot or midfoot running style.

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

About The Author 

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.



  • Hi! Great site, great tips. At the moment I am moving to midfoot running to try to prevent shin splints. Looking at this video, I wonder if skipping the rope would be a good exercise to train the muscles to a midfoot strike? Hope you can help! Thank you!

    • Hi João, thanks! Sure – jumping rope is a great exercise for preparing your lower legs for midfoot running 🙂

Leave a comment. Ask us a question...