As a runner, you’ve likely heard the advice: “Heel striking is bad for you, and you should avoid it at all costs.” But is that really the case? The truth is, like many aspects of running, it depends. This blog will explore the topic of heel striking, the potential pros and cons, and whether you should change your foot strike if you’re a heel striker.
If you’re an active runner trying to optimize your performance while preventing injuries, this post will give you practical, evidence-based advice that fits into your busy life. Let’s break down the common myths and the reality behind heel striking.
What Is Heel Striking?
Heel striking refers to a running gait where your heel is the first part of your foot to hit the ground during each stride. This running style has often been criticized as inefficient or injury-inducing, especially among recreational runners. But is heel striking really the villain it’s made out to be?
A 2011 marathon study observed nearly 1,000 runners and found that 97% of them, including elite athletes, were heel strikers. At the 2017 World Track & Field Championships in London, a biomechanics study conducted by Leeds Beckett University found that 67% of male runners and 73% of female runners also landed heel first, regardless of their finishing times or ethnicity. So, if even the elites are heel strikers, does that mean it’s not as bad as we’ve been led to believe?
Is Heel Striking Bad for Runners?
The short answer: not necessarily. What’s more important than how your foot strikes the ground, is where it lands relative to your centre of gravity.
Many runners worry that heel striking will lead to injury, but research doesn’t definitively support this. The key issue isn’t whether you strike with your heel, midfoot, or forefoot, but rather if you’re over-striding—meaning your foot lands too far in front of your body. When this happens, it acts like a brake, slowing you down and increasing the risk of injury, particularly to the hips and knees.
So, if you’re not currently injured or experiencing pain, there may be no need to change your running gait. Trying to alter a natural movement pattern, especially one that hasn’t caused problems, could lead to other issues down the line. Think of it as a “don’t fix what’s not broken” scenario.
The Dangers of Over-Striding
One of the real culprits when it comes to inefficient running and increased injury risk is over-striding. This happens when your foot lands too far in front of your centre of gravity. Over-striding leads to a braking mechanism, making your stride less efficient. It can also increase stress on your hips and knees. Rather than focusing on foot strike alone, it’s essential to correct the over-striding issue by improving your running form.
This includes:
- Increasing your cadence: A faster cadence (usually around 170-180 steps per minute) can help reduce over-striding.
- Improving your posture: Keep your body tall with a slight forward lean from the ankles to encourage your foot to land underneath your body.
Should You Change Your Foot Strike?
The big question many runners have is whether they should change their foot strike if they’re heel strikers. Here’s the answer: only if you’re experiencing pain or injury. Studies suggest that making a significant change to your natural gait can shift problems from one area to another, which could cause more harm than good.
For example, if you try to shift from heel striking to forefoot striking, you may end up placing additional stress on your calves and Achilles tendon. This can lead to new injuries or discomfort, especially if you make the change abruptly.
The takeaway here is that your foot strike isn’t inherently bad. What matters most is that your foot lands in the right position—under your centre of gravity—and that you focus on overall running form.
What Should You Focus on Instead?
Instead of obsessing over foot strike, shift your attention to improving your overall running form. Here are some actionable tips to help you avoid over-striding and improve efficiency:
- Focus on cadence: Aim for approximately 170-180 steps per minute. This helps reduce over-striding and improves running economy. Note that taller runners will naturally have a slower cadence than shorter runners, and you shouldn’t jump right up to 180 steps per minute before you know where you’re at currently. Using a metronome app can be helpful, and aim to increase by 5-10 steps per minute at a time.
- Work on posture: Keep your upper body relaxed but tall, with a slight forward lean from your ankles. This helps your foot land underneath your center of gravity, reducing the braking effect of over-striding.
- Cue: Pull the ground underneath you: Rather than reaching your foot out in front, think about pulling the ground behind you as your foot lands. This cue can help you shorten your stride and land more efficiently.
Heel Striking and Injury Prevention
If you’re prone to injury, particularly in your knees or hips, you may benefit from adjusting other aspects of your running form before making any drastic changes to your foot strike. Strength training, mobility work, and regular form checks can go a long way in helping you run stronger and more efficiently.
Incorporating a strength training program designed specifically for runners can help you address muscle imbalances and improve your running mechanics. This will not only reduce your risk of injury but also make you a more efficient runner.
Conclusion: Don’t Fix What’s Not Broken
The bottom line? Heel striking isn’t inherently bad. What’s most important is where your foot lands in relation to your centre of gravity. If you’re not experiencing pain or injury, there’s no need to force a change in your running gait. Instead, focus on refining your overall form, improving cadence, and addressing over-striding.
If you’re struggling with injuries or just looking to improve your running form, consider integrating strength training into your routine to build a solid foundation. Need guidance? Check out my Morgan Method Strength Program—a 6-month progressive strength plan tailored specifically for runners—or schedule a one-on-one consultation for a personalized running form analysis.
References: 📚PMID: 23006790
