Unlocking Running Performance: Why Forefoot Strength Training Matters for Athletes | Find Your Stride | Edinburgh Podiatrist

Introduction

When it comes to improving running speed, jump power, and agility, most athletes think of glutes, hamstrings, and calves. But the secret weapon for propulsion and stability might lie farther down the chain—your forefoot. A recent study by Tourillon et al. (2025) has placed a spotlight on the metatarsophalangeal joints (MTP joints) and forefoot flexor muscles as key contributors to explosive performance, suggesting that targeted forefoot training can significantly enhance athletic performance.

A recent study has suggested that targeted forefoot training can significantly enhance athletic performance.

Why Forefoot Strength Matters in Running

The foot isn’t just a passive shock absorber, it’s a dynamic force generator. Research shows that the foot can contribute up to ~12% of propulsion energy during running, jumping, and hopping. Strong intrinsic and extrinsic toe flexors help:

• Increase propulsion during push-off

• Transfer force efficiently from the ankle to the ground

• Improve stability during cutting and rapid directional changes

• Maintain forefoot stiffness for power and speed

For runners, this translates to better acceleration, improved sprint mechanics, and more powerful stride mechanics.

New Study: Forefoot Training Boosts Athletic Performance

A recent randomised controlled trial investigated an 8-week high-load forefoot strengthening program in trained athletes. The results were impressive:

Key Findings

• MTP joint flexion torque increased ~30%

• Significant gains in forefoot muscle size (CSA)

• Improved cutting performance (up to 0.08 sec faster)

• Enhanced horizontal jump distance

• Greater propulsive force at max running speed

Notably, performance gains remained even after a 4-week detraining period, suggesting long-lasting adaptations  .

“Forefoot strengthening led to substantial improvements in MTP strength and explosive performance measures in highly-trained athletes.”

—Tourillon et al., 2025

What didn’t change?

• Vertical jump height showed smaller improvements

• No significant improvement in sprint times—but propulsive force improved, indicating better mechanical efficiency

What This Means for Runners - Benefits of Forefoot Strength Training

✅ Increased push-off power

✅ Improved agility & responsiveness

✅ Stronger toe-off mechanics

✅ Potentially a protective element - reducing the chances of foot and/or ankle injuries

Whether you’re sprinting, cutting, or driving out of the blocks, your toes and forefoot are working harder than you think.

Try These Forefoot Strength Exercises

Add these to your weekly routine:

1. Big Toe Isometric Press

Hold 5–10 seconds × 5 reps each foot

(Press big toe down without curling it)

2. Toe Flexor Band Pulls

3 × 12–15 reps

3. Heel Raises

3 × 8–12 reps (focus on big toe pressure)

4. Toe-Off Jumps

3 × 15 skips with stiff knee and strong push-off

Training Tip

Start 2× per week, gradually increasing load and intensity - mirroring the protocol in the study.

Conclusion

If you’re serious about performance, don’t neglect the foundation - your feet. Forefoot-focused training is emerging as a science-backed tool for runners and power athletes looking to optimise propulsion and agility.

Strong feet = stronger, faster running.

Citation

Tourillon R., Fourchet F., Edouard P., Morin J-B. Effects of a forefoot strengthening protocol on explosive tasks performance and propulsion kinetics in athletes: A single-blind randomized controlled trial. PLOS One, 2025.

Find Your Stride!