forefoot running versus heel strike running

Many, including the majority of running shoe manufacturers, consider correct biomechanics to revolve around a natural inward roll of the foot after the heel strikes the ground. However, this goes against a number of distance running experts who believe that the most efficient form of running involves the foot striking the ground somewhere near mid-foot as opposed to the heel, with the runner keeping a slight forward lean in their body.

Those that advocate the mid-foot strike suggest that everyone should simply take off their running shoes and run barefoot to experience what comes naturally. Running barefoot certainly encourages runners up onto the balls of their feet so as to avoid the painful effects of the heel striking the ground so this does present a powerful case for forefoot running. On the other hand, those who favour the heel strike running style argue that the body uses the natural inward roll, or pronation, as its own built-in shock absorption system. This presents an equally convincing argument as the effects of underpronation are well documented and known to lead to overuse injuries such as shin splints.

Studies of elite endurance athletes have concluded that the runners at the front of the pack do utilise a forward leaning running style which creates the appearance of running on their toes. In fact, this winning style actually uses a foot strike which is almost flat, spreading the stress evenly between the plantar fascia, plantar flexor, and toe extensor muscles. The lack of heel strike and reduced dorsiflexion decreases the pressure on the front of the lower leg, anterior tibialis muscles in particular, which greatly reduces the potential for injuries such as shin splints.

But, it would seem that the majority of non-elite runners naturally favour a more upright, heel strike running style so running shoe manufacturers quite naturally target this market with their products. Experts claim that all runners, irrespective of genetics, could retrain their bodies to use the more efficient forward leaning, mid-foot strike style:

“While concerted and dedicated effort are needed to make the appropriate changes to run efficiently, the benefits can be seen very quickly and are considered to be ‘life changing’ by many runners who have taken the effort to change.”

For most of us, this would be a long-term project requiring some expert coaching to undo many miles of heel striking habit so in the short-term, shin splints and other stress related injuries can best be avoided by analysing your current running style and wearing running shoes designed to help your body cope with the specific pressures being placed upon it.