For years, runners have been told that heel striking is bad, inefficient, and leads to injuries. The common belief has been that forefoot or midfoot striking is superior and necessary for optimal running form. But recent research challenges this narrative. It turns out heel striking itself is not the issue—the real culprit is overstriding.
Let’s break down the myth and what really matters when it comes to your running form.
What Is Heel Striking?
A heel strike occurs when the heel makes initial contact with the ground during a running stride. Studies show that around 75% of runners naturally heel strike (Daoud et al., 2012). However, many elite runners, including Olympic marathoners, also heel strike without issues. So why is it considered problematic?
The issue isn’t the heel strike itself—it’s where and how your foot lands relative to your center of mass.
The Real Problem: Overstriding
Overstriding happens when your foot lands too far in front of your body, increasing braking forces and stress on your joints.
🔹 When a heel strike occurs with an extended leg (overstriding), it creates a braking effect, slowing forward momentum and increasing impact forces (Lieberman et al., 2010).
🔹 Overstriding can lead to higher knee loading, shin splints, and increased injury risk (Napier et al., 2015).
🔹 However, if a runner heel strikes with their foot landing closer to their body, the impact is distributed more effectively, reducing braking forces and injury risk (Preece et al., 2019).
What Does the Research Say?
Heel Strike and Injury Risk
🔹 A 2012 Harvard study found that runners who overstride while heel striking had a higher injury risk, but those with a natural heel strike and proper stride length did not (Daoud et al., 2012).
🔹 A systematic review by Napier et al. (2015) concluded that modifying footstrike alone isn’t enough—reducing overstriding and improving cadence is more important.
Cadence Matters More Than Foot Strike
🔹 Increasing cadence (steps per minute) by 5-10% reduces overstriding, lowers impact forces, and improves efficiency (Heiderscheit et al., 2014).
🔹 Runners with a cadence below 160 steps per minute are more likely to overstride, regardless of footstrike pattern.
Elite Runners Heel Strike Too!
🔹 A study of Boston Marathon runners found that 75% of finishers heel-struck, including sub-elite athletes (Kasmer et al., 2013).
🔹 The key difference? Their foot landed under their body, not too far ahead.
Heel Strike vs. Midfoot Strike: Which Is Better?
✅ Heel Strike (When Done Right)
✔️ Efficient for long-distance running.
✔️ No higher injury risk if not overstriding.
✔️ Common among elite runners.
✅ Midfoot or Forefoot Strike
✔️ Reduces braking forces naturally.
✔️ May benefit sprinters and short-distance runners.
✔️ Can lead to calf and Achilles strain if improperly adapted.
❌ The Wrong Approach? Forcing a Midfoot Strike
Many runners try to force a forefoot strike because they believe it’s "better." However, transitioning too aggressively can lead to Achilles tendinitis, metatarsal stress fractures, and calf fatigue (Van Hooren et al., 2024).
The takeaway? Your natural footstrike is likely fine as long as you avoid overstriding.
How to Improve Your Running Form:
Focus on these 3 key aspects:
✅ Increase Cadence – Aim for 170-180 steps per minute to reduce overstriding.
✅ Shorten Stride Length – Your foot should land under your center of mass, not too far ahead.
✅ Lean Slightly Forward – Engage your core and maintain a slight forward lean to improve momentum.
Final Takeaways
✔️ Heel striking itself is NOT bad—but overstriding is.
✔️ Injury risk is higher when heel striking is combined with overstriding.
✔️ Many elite runners heel strike with no issues—the key is where their foot lands.
✔️ Instead of forcing a midfoot strike, focus on cadence, stride length, and posture.
Citations
Daoud, A. I., Geissler, G. J., Wang, F., Saretsky, J., Daoud, Y. A., & Lieberman, D. E. (2012).
Lieberman, D. E., Venkadesan, M., Werbel, W. A., Daoud, A. I., D’Andrea, S., Davis, I. S., & Pitsiladis, Y. (2010).
Napier, C., Cochrane, C. K., Taunton, J. E., & Hunt, M. A. (2015).
Heiderscheit, B. C., Chumanov, E. S., Michalski, M. P., Wille, C. M., & Ryan, M. B. (2014). Kasmer, M. E., Liu, X. C., Roberts, K. G., & Valadao, J. M. (2013).
Van Hooren, B., Jukic, I., Cox, M., Frenken, K. G., & Bautista, I. (2024).
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Happy Running! 🏃♂️