Changing from heel striking to forefoot running is a popular off-season project. The research shows it moves load from the knee to the calf and Achilles rather than removing it, and doesn't make you more economical.
Plantar heel pain is one of the most common running injuries, and a winter run build is a classic trigger. What the trials say about stretching, heavy heel raises and other treatments, why recovery is often slow, and how to manage running load.
Cool weather is where marathon times are fastest, so winter running isn't the enemy. Why the first kilometres feel slow, how to warm up, and which parts of you actually need protecting when it's cold, wet or windy.
Myth: A winter marathon is free run fitness once your legs stop hurting.
Myth: Switching to a forefoot strike makes you faster and injury-proof.
Myth: Heavy heel raises fix plantar fasciitis in a few weeks.