When I started running I didn’t know anything about foot striking. I just ran. It turned out I was a natural heel striker and I overpronated. At the time there was a trend for running shoes which ‘corrected’ you. Then, I got a pair fitted and it felt like they overcorrected me, resulting in discomfort on the outside of my knee and lower leg.
Coincidentally, I was reading one of my favourite running books Adharanand Finn’s Running With The Kenyans which talked about neutral running. And, Vibram Five Fingers had not long launched, which I believe was the start of the movement towards less support in running shoes and a growing realisation of the importance of ‘natural’ running.
There was a lot of logic in this way of thinking and I was concerned about the fact that my fitted trainers were giving me issues. So, I decided to change my foot striking to my forefoot and started running in neutral shoes. I was amazed at the results.
What Does Foot Striking Mean?
The definition of foot striking is how your foot lands when you are running. You are likely to be a heel or a forefoot striker, but which is best is unclear and the subject of much debate. I believe that you start with what feels natural. Then, if you find you are getting injured a lot, or you get stuck in a rut with your pace, you could consider the pros and cons of an alternative foot striking technique.
I found this interesting article about foot striking and some of the science behind it. It also discusses the pros and cons of each technique, why you might want to change and what to be aware of should you decide you need to change. It also tentatively concludes that heel striking is the most problematic of the three techniques.
Why Does Foot Striking Matter?
One thing to consider is the impact of running. Each time you strike the ground is loading your feet with the equivalent of around 3 times your body weight. You need this force to propel you forward, but you can alter the amount of time it lasts for. You can achieve this through the amount of cushioning in your shoes.
Foot Striking: The Different Options
Heel
This is exactly as it sounds. Your heel strikes the ground, followed by the rest of your foot which you use to launch yourself forward. If you heel strike you take the full force through your heel.
If this is how you run, you are in the majority. Some reports suggest that 80% of runners are heel strikers. One report suggests that modern shoes are largely to blame. I can see the logic of this. I never felt particularly comfortable with the need to build up shoes with lots of support. Cushioning, definitely. But support? Surely such a natural activity doesn’t require this amount of support?
If you naturally heel strike and are happy to continue. Consider how heavy you are landing. Avoid excessive force and don’t jam your heel into the ground. Your running posture is an important factor. Lifting your chest and shortening your stride can help to reduce the impact.
Stick to your guns and ignore the bad press. Heel striking is not necessarily ‘bad’ for you. However, if you are prone to injury then you might want to do some research to be sure that your heel striking technique is not the underlying factor. Or, research how to heel strike effectively and make sure you are using good technique.
Forefoot
Your forefoot hits the ground first. This can be followed by your heel also touching the ground, but it doesn’t need to. Your heel can remain off the ground.
This is the least popular way to run. Around 5% of runners are forefoot strikers. This includes the majority of elite runners. I suspect the more that the trend continues towards natural running, and the current move towards cushioning over support in running shoes, the more people will adopt this style of running.
This technique reduces the load impact on your foot by reducing the amount of time your foot is in contact with the ground.
Forefoot striking is my preferred technique. I feel that it is more efficient and easier on my body than heel striking. But, when I get tired I tend to move more towards mid foot striking. From what I’ve read, this is a natural progression. Forefoot striking is key for speed. Think of sprinters, they all run on the balls of their feet. But, they are only running for short distances.
Midfoot
For me, this option is slightly more complicated. You strike the ground with the outside of the middle of your foot. Then, your foot flattens so that both your forefoot and heel make contact with the ground before you push off into your next step.
Around 15% of runners use this technique. Like forefoot striking, your foot is in contact with the ground for less time. Foot strike patterns are generally variable. If you are a distance runner you are likely to use a combination of forefoot and mid foot striking.
How To Change Your Foot Striking
Slowly and gradually. Revert to a beginners walk-run plan and spend 4-6 weeks building up to your new foot striking technique. You are using different muscles and effectively training your body to run again. When I started my changeover I did my first few sessions on grass and got comfortable with my new technique before letting myself loose on the pavements.
Important Considerations
Do your research. Be very clear on your reasons for changing your foot striking method. And, make sure you understand the pros and cons of each method. If you are in doubt, speak to a sports physiotherapist or someone who understands the biomechanics of running.
Changing my method of foot striking from heel to forefoot was a revelation. But, that doesn’t mean it would be the same for everyone. And, to be clear, I don’t run injury free. Far from it. I am just more prone to different types of injuries.
Foot Striking And Injury
Runner’s World published a great article how your method of foot striking could be to blame for the injuries you pick up. You definitely need to read this before you make up your mind to change.
Plantar fasciitis and knee pain are more common in heel strikers and more or less non-existent in forefoot strikers. But, Achilles tendinitis and calf strain are more common in forefoot strikers and non-existent in heel strikers. I can completely relate to this.
It is worth noting that the instances of injury in forefoot strikers is considerably less than their heel striking counterparts. In fact, the research concluded that forefoot strikers had a 62% lower injury risk than those who didn’t.
Heel To Forefoot: My Experience
In a nutshell, I’ve never looked back. Once I had built my ability to run as a forefoot striker, it revolutionised my running. I was more efficient, my pace was faster, I didn’t feel as though I was impacting the ground as hard. In short, everything was better.
Over the years I’ve become more susceptible to calf and Achilles pain, but I believe that has more to do with the fact that I don’t warm up properly and I’m not very consistent at stretching. When I do stretch, it is so effective that I’m sure I could avoid a lot of instances of pain if I stretched regularly.
While I’ve recently gone back to getting my shoes fitted at a specialist running shop, I feel more comfortable with the process. My recent fitting was the first I’d had since changing my foot strike and it confirmed that neutral shoes are right for me, despite the fact that I over-pronate. This was reassuring and I love my new shoes.