Let me say, at the outset, that I am not a running coach. Any knowledge that I have on this subject come from personal experience, not from any formal training. Therefore, please take these comments as my own suggestions, not as expert advice.
Here is a brief summary of my history with running:
Throughout my life I have enjoyed being active. I played various team sports until I was 12, at which point I started mountain bike racing, rock climbing, and running. I ran long distance races competitively until I was 19 and then moved to Europe for a couple years. For the last four years I have run off and on; mostly off because running was too painful and I enjoyed biking and climbing more.
Two years ago, while working at a local shop, the desire to run came back. I was talking to some friends of mine and my boss, who is an ultra-marathoning nut, overheard me complaining about running injuries and how I wish I could still run. He invited me to go running with him and told me he'd coach me on how to run with a forefoot strike. I took him up on it and within a few weeks running became enjoyable again.
My Transition
My transition to a forefoot strike started about two months before my first run with my boss. I have always worn "supportive" shoes with "good arch support". When I wasn't wearing shoes I was wearing Chacos with "good arch support." Over the years my feet had become very weak. About two months before this run, I bought a pair of Sanuk shoes (oh wait, they're not shoes, they're sandals). They were some of the most comfortable shoes I'd ever worn and they were on sale. Sanuks, however, do not have "good arch support." Man were my feet sore. For the first three weeks or so, every time I would wear these Sanuks my feet would get sore. The soreness came because the muscles in my foot were getting a workout and weren't used to it. It's no different than sore arms after lifting weight.
I wore these shoes more and more and wore other shoes less and less. As my feet strengthened, I noticed that I enjoyed shoes and sandals that had little support.
The trail run I went on with my boss was six miles long and in the snow. He taught me that I was overstriding which was causing me to land on my heels. He also explained that it would be very difficult to run properly in shoes with a big, built-up heel. Because most shoes have a 12mm drop (the heel is 12mm higher than the forefoot), he'd cut a 12mm wedge out of the heels of his shoes to help him run properly. So, I shortened my stride and quickened my cadence.
Next he taught me that I should have good posture when I'm running properly. Because of the big heels of my shoes (and laziness), it was difficult to always have good posture. But, I rolled my shoulders back, stuck my chest out, and focused on having good posture. This became much easier once I got shoes that have a zero drop.
He also taught me that my arms should be pretty compact by my side, swinging forward from the shoulder, not across my body. I was already doing this much.
Finally, he told me it would take a little time to get used to the new technique and to stick with it. I did, and after a couple weeks, my knee pain was gone. As the weather warmed up, I started running on the grass at a park without shoes on. I did this to help make sure my technique was proper (when I run without shoes, I naturally use proper technique; my posture is good, I forefoot strike, etc) and to help strengthen my feet.
One other thing that was helpful was that I read the book Born to Run while I was making the transition, which helped me stay motivated to run. After reading that book, I was convinced that I could eat some chia seeds, lose the shoes, and run 200 miles. Now I'm convinced that snickers taste better than chia seeds, that marathons are plenty long (though I will do 100 miles at some point), and that, with proper running technique, I can at least run pain free.
Transition Pains
As I transitioned to a forefoot strike, my knee pain went away, but other pains came. First of all, the day after my first run, I could barely walk. My calves were so sore! I hadn't given my calves that good of a workout in a very long time. This, however, was just muscle pain from a good workout, not joint pain. I stuck with the running and, after about three weeks, my calves were used to the running
My boss mentioned that it's best to transition slowly, starting with a short run and getting progressively longer as your body gets used to it. I would suggest this, otherwise you do risk injury by straining weak muscles that have not yet adapted to the new strain.
Another transition pain was from plantar fascitis in the ball of my foot. I think this was caused by older, poor-fitting shoes. With the additional pressure on the ball of my foot and a shoe that was too narrow in the forefoot to allow my toes to splay properly, the tendons in my foot started acting up and I soon had pain shooting up my foot every time I would long on a rock or tree root (or even a slight mound) with the ball of my foot.
The more I wore these running shoes, the worse it got. Eventually I threw the shoes out and got a pair of Altra Instinct running shoes (of which I have already written a fair amount) and the pain slowly went away. It took about a month for the pain to totally subside.
Now I am super picky about the shoes I run in and wear. These Altras are so comfortable they have turned me into a snob. There are few things I am pickier about now than my running and hiking shoes.
Transitioning Tips from Altra
Considering my running "coach" is one of the founders at Altra, I often look to them for information about technique and transitioning. This is what their website has to say about it:
Transition to Zero Drop Footwear
Most Running Shoes are built on a 2-to-1 heel-to-toe ratio (Twice as thick in the heel as the forefoot). Zero Drop footwear by ALTRA has been built on a 1-to-1 ratio (The heel and forefoot are the same heights off the ground).
A lifetime of wearing an elevated heel has neutralized your Achilles and lower calf and THEY NEED TIME TO REDEVELOP!
Depending on your foot and calf strength, many runners will experience some lower calf tightness due to the natural loading effect of running with Zero Drop. Getting into Zero Drop Shoes will be an adjustment for many. Please read the appropriate directions depending on your shoe.
Minimalist Zero Drop Shoe Transition Guide
How to transition from traditional running shoes to Altra's Zero Drop and minimalist shoes… Running Minimalist or Barefoot Transition Program for Average Feet (i.e. Occasionally walk around barefoot; doesn’t wear supportive insoles)
This program is built for runners & walkers who have average foot strength in order to help them transition to barefoot, minimal (i.e. Adam/Eve), or cushion Zero Drop (e.i. Instinct/Intuition) footwear. Candidates are people who use their feet a fair amount, exercise regularly, don’t wear overly supportive shoes or insoles, and those who may occasionally walk around or run barefoot. I suggest doing the following program as part of regular exercise routine. Simply take some time during your workout in your minimalist footwear or bare feet.
For your first outing, go 1 mile wearing your minimalist shoes or barefoot. The following day, evaluate your level of comfort*. If you have no soreness, then add a ½ mile to your routine the following day. Continue running one day, evaluating the next until you get a bit sore. Once you get sore, you’ve found your base line and foundation to build from. Once you find your baseline, simply add a few minutes every couple of days to your routine and continue to evaluate on a regular basis. Within a few short weeks, you should be able to run long distances with no problems.
*The key to being successful in phasing in a minimalist routine is to evaluate your level of comfort and to find a base line to build from. If you get to the point during your workout where you feel uncomfortable, you have probably gone too long and will most likely be a little sore the next day. This is the premise for the whole program.
This is me again, not Altra:
Listen to your body. If there is pain, that's your body's way of saying that something is wrong. In my experience, it is much easier to stay motivated to make the transition if you start slowly to help minimize the pain. If you transition too quickly and you feel a lot of calf soreness, you are less likely to go out the next day for another run.
