没有读教练链接的文章？既然你自称“初学者”，恕我直言，你还达不到需要/可以前脚掌着地的速度。

 

你能做到 16min 5k 吗？

https://fl.milesplit.com/articles/112223/most-read-article-of-2017-heels-or-toes-what-is-the-best-way-to-run

 

So a few take home messages:

• It is true elite runners tend to be forefoot strikers. So, if you are reading this and can run under a 16min 5k (guys) or 20min 5k (girls), beginning the process of gradually converting to a midfoot or forefoot strike may be advisable. But, if that's not you, think seriously before making a change.
• If you are a forefoot runner and it is working, stay that way. If you are a rearfoot runner and it is working, stay that way. If you are going to switch, take time. World class runners are not efficient, because they run on their forefoot; they run on their forefoot, because they are efficient. Shoes or lack of shoes will not suddenly make you faster. If you lack the strength, biomechanical efficiency, and conditioning to develop a forefoot strike pattern then the shoe cannot instantly do it for you.