What is heel striking?
If you land with your heel on the ground before the rest of your foot lands, you may be a heel striker. Most people’s strides vary slightly throughout a run, but if your heel consistently hits first, you’re considered a heel striker.
Is Heel Striking Bad?
The short answer is: not necessarily. While some studies link heel striking to increased injury risk, particularly for the knees, other research shows that midfoot and forefoot strikers are also prone to injuries, just different ones.
- Heel strikers may be more likely to experience knee and hip pain.
- Midfoot strikers may experience foot, ankle, or Achilles pain.
- Forefoot strikers are more prone to ankle, Achilles tendon, or shin injuries.
Does Heel Striking Slow You Down?
Research suggests that heel striking doesn’t impact running speed or efficiency. While some elite runners are forefoot strikers, the majority of runners, including many top athletes, are heel strikers.
How to Stop Heel Striking (If You Want To)
If you’re injury-free, there’s no need to change your running style. However, if you experience persistent pain, consider transitioning to a midfoot or forefoot strike.
- Start gradually: Begin by practicing landing on the midfoot or ball of your foot for short intervals during your runs.
- Increase time: Gradually increase the duration of midfoot or forefoot striking.
- Seek professional help: Consult a podiatrist or running coach for personalized guidance.
Tips for All Runners
Regardless of your foot strike, these tips can help improve your running form:
- Incorporate drills: Warm-up with exercises like high knees, side shuffles, and skips to practice midfoot or forefoot landing.
- Try barefoot running: Running barefoot on soft surfaces can help you find your natural stride.
- Make gradual changes: Avoid sudden changes to your running form to prevent injuries.
The takeaway: There’s no definitive answer on whether heel striking is bad. If you’re injury-free, focus on enjoying your runs. If you experience persistent pain, consider trying a different foot strike pattern under the guidance of a professional.
Regardless of running technique, good running shoes with proper cushioning will help reduce impact on your knees and ankles, and help reduce the risk of injuries.
What type of runner are you, and do you think you should change your running technique?
Photo credit of Brooks Men’s running shoes here>>
