There are 3 different ways that we run. The first is striking with our heel, the second with our midfoot, and finally, striking with the front of our foot. Different running styles are often associated with different events and also different injuries.
When we’re sprinting, we’re often up on our toes. This is generally a short distance and puts the most load through our calves and Achilles. Running longer distances with this running technique can unnecessarily overload the musculature of the posterior compartment of the lower leg.
Heel striking is often the natural running style people adopt when they first begin jogging. While it may feel comfortable at first, it can actually work against your running efficiency. Leading with the heel reduces the propulsion generated with each step, as the impact of the heel hitting the ground absorbs some of that forward momentum. Research shows this technique can be inefficient and may increase the force transmitted through the heel and lower leg, raising the risk of injuries like plantar fasciitis and shin splints.
Running with a midfoot strike is considered the most efficient way to run. This method of striking increases propulsion and decreases load through your shins and heel. Short, sharper steps (higher cadence) are also preferred with this running technique. The shorter and sharper the steps, the more spread out the load is step to step, and the less chance of stress injuries occurring.
There are many different tools you can use to help retrain your running style. If you are unsure of your technique, or would like to understand it better, book in with one of our Podiatrists who will perform a gait analysis and break it all down for you and work on a plan moving forward.
