Foot strike and running technique is often a big talking point amongst runners. There is also a lot of debate in the health professional community. Let’s break this down and talk about what the different types of foot strikes are, as well as the pros and cons.
HEEL STRIKE:
A heel strike is where the heel is the initial point of contact between the foot and the ground. A heel strike is often associated with ‘overstriding’. Overstriding essentially means that the initial contact point is in front of your body’s centre of mass. It hints that the foot out in front of the body causes a “braking force” before the body can continue to propel over the foot. This can slow down a runner.
MIDFOOT STRIKE:
A midfoot strike is where the foot as a whole lands relatively evenly, not favouring the heel or forefoot on contact with the ground. In this position, the foot strike ends up being closer to directly under your body. It’s generally thought to be more energy efficient due to the even distribution. It’s often correlated with a higher cadence (steps per minute).
FOREFOOT STRIKE:
A forefoot strike is where the initial contact to the ground is made with the balls of your feet or toes. This brings the foot underneath the runner’s centre of mass and is a common position that a sprinter running short distances may adopt.
SO WHICH POSITION IS BEST?
Associations have been made between heel striking and a higher risk of injury due to an increase in peak impact pressure or spike in ground reaction force. While this may be true, these runners can still be considered efficient.
Current research suggests that a midfoot striking pattern significantly reduces the risk of injury by reducing the energy needed by muscles and tendons to generate a continued forward momentum. It should be noted that for any runner who does not naturally strike the ground at their midfoot, a change in their running style may increase risk for injury due to the varied muscle activation, greater fatigue and varied force. Energy expenditure may also be higher when running with an ‘unnatural’ gait at slower running speeds.
Any changes to your strike pattern should be carefully considered. The strike pattern that allows you to run, train and race injury free is the best strike pattern for YOU! If you think changing your strike pattern may be beneficial, you should first consult a health professional or book an appointment with a podiatrist. They can ensure the change is done smoothly and doesn’t cause any unwanted issues as you adapt to the new style.
