What’s The Proper Running Footstrike? HEEL STRIKE vs. FOREFOOT

How should you footstrike when running, and does it even matter? Do you like my videos and want access to bonus videos, training programs a podcast and more? CHECK OUT MY PATREON PAGE:

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[charlestolley]

After reading Born to Run, I immediately switched to a forefoot strike. My calves were sore for about two months, but now they are extremely toned, my knees don't hurt from running, and I've never looked back. I'm definitely a fan of off-road running as well!

[SamoRovanPhotographer]

My experience - I ran with heelstrike for about 15 years. I had regular injuries - ankles, problems with my knees, and especially my back. Then I changed the technique to the forefoot. It was very difficult from the beginning. But I went slowly and after a year, I was actually able to run normally this way. For the last 8 years, I haven't had any more footstrike-related injuries. Above all, my posture has improved and I no longer have back problems. I also ran barefoot for a while and found that it was practically impossible to run on my heels on the trails. Running barefoot is a very good workout for proper running. Sneakers are a very individual choice, some are minimalist, some maximalist, ... depending on the surface, the weight of the runner, the running style, the kilometers, ... When you find sneakers that really suit you, open champagne and celebrate. :-)

[michaelb]

Sometimes when people talk about heel striking they are actually talking about over-striding and that adds to the bad reputation. I focus on my foot landing under me rather than which part of the foot makes contact first. I'm predominantly a heel striker and have no issues.

[VoidedTea]

I am a beginner runner in my early 50s, so naturally I am concerned about any damage I could get from running. Watched a lot of videos about striking patterns and being a heel striker myself tried switching to toe striking under assumption that it is less damaging. I have to agree with the video that both ways can lead to injury, only in different parts to the foot/leg. This was my experience. Also from my experience I came to a realization that the key to a painless running is not the striking patterns, but a proper strength of leg muscles and joints. Stronger legs naturally lead to a very different running style, which feels more like spinning invisible bicycle pedals, with very soft touch of the ground, almost like flying over the road. While weaker legs cause sort of a stomping style, with very hard landing on your feet. When I was running on weak legs, I was stomping and making very loud noise with every step. But now I can barely hear touching the road and it doesn’t matter how I land. So my advise to the new runners would be starting with proper strengthening your legs before actually trying to run.

[microsoftpowerpoint]

the slow mo shot with you at normal speed in the start was cool

[abdullahmohdnawi]

Thank you for approaching the topic academically, with studies to back it up. You've gained a new sub😊

[Pdogpaz]

I switched from a heel strike to midfoot in my 40s. I had run all my life but always felt like somethingwas wrong with me as i always felt like a plodder hence making the change. After transitioning I had a year with tight calves and 2 minor calf tears however I then progressed to run better and faster than I had for the previous 40 years of my life. Changing to miidfoot strike had given me what felt like springs in my legs and allowed me to hugely improve my speed and distance. I also noticed less injuries with no hip or knee pain which I'd had when I used to heel strike. So definitely was a positive experience for me but I appreciate we are all made differently. Thank you for your video.

[OneTouch]

The stigma of landing on your heel is so dominant in this sport. I remember watching a video where someone captured the landing of 5k and 10k runners on the track and it was interesting to see that even the elite runners will land slightly on their heels. Building strength from your feet all the up to your hips seems to be the best option for all runners to help with injury prevention. Great video.

[htownblue]

Thank you for your open minded approach to teaching and learning about running.

[claire]

I’m a natural forefoot runner and I still sometimes get injuries, so completely agree with him on it depends on your body and there is no proper science back up for it. However I believe stretching, recovery and muscles strengthening exercises are way more important for supports and improvements 😊

[danieljas]

What a great intro with this smooth transition of three strikes. I’ve played it over for like 5 times !

[robhendrikx]

Excellent video. I started running 30 years ago, and my Saucony shoes had 12 millimeters offset. Ten years ago Saucony changed their shoes to 8 millimeters offset. Within a year I had three calve muscle injuries. Now I changed to Mizuno shoes, with 12 millimeters offset and no more problems. So heelstrike for me.

[TheRealJavahead]

Thanks Goran. Love your channel. A great and emotive subject. I was a fast and competitive school boy runner (state and national level in 800m, 1500m and x-country). When I look at photos from that time (late 70’s early 80’s) I was clearly a forefoot/mid-foot striker and had no injury’s. Additionally, all shoes were minimalist back then. As shoes became more structured and padded and I was in a phase of my life (mid career) and not as regular a runner I became a heel striker. I started to experience injuries. This was likely a combination of many factors that likely afflict recreational runners such as lack of consistency in addition to a rear-foot strike. I also read Born to Run when it came out. Subsequently, I converted to barefoot. I understood the limits on adaption and took 18 months to achieve what I consider to be fully adapted. That was 11 years ago and I have been injury free since. However, I am also much more consistent runner once again. Additionally I largely run on technical trails. The evolutionary argument for a gait that reflects a barefoot gait is so compelling that I believe all runners who currently run in that way would benefit from properly and safely converting through adaption to such a gait. However, most people want a quick fix and lack the patience and willingness to regress in their running performance while they adapt to reap the benefit. If you are thinking of making this change, it will take time. Be patient and start with only walking for a month or so, allow your foot musculature, connective tissues and soles to adapt before you even take your first running step. I wear shoes now but still occasionally go for short barefoot runs to remain efficient and deepen the neuromuscular pathway associated with an efficient running gait.

[lanodramallama]

That very last comment that you squeezed in, about not always running on road, is really key!

[rilauats]

THX for great content once again!
Like Michael B -- Focus on strike below center of mass and my tendency is heel strike.
At 58 with several injuries and traffic accidents in my bag I have learned to match goals to reality.
1) 30% (20kg) heavier than at skinny 18 yrs old.
2) Lower back partly crushed in traffic accident.
3) Cartilage worn in both knees.
4) Left ankle held together by surgical steel albeit easily dislocates => Remedy: Twitch it back in place and WALK home

[mr.x]

Did my knee in running on my heal accidently once. Never before then realised people ran differently. But its evident in my house...kids run on their heels and the whole house shakes as they run round it. But me, always been a front foot runner without realising, always pretty quiet on my feet when i chase after them. Point being, if i can run round my house and not make a sound or shake any ornaments like my smaller, lighter kids do. Surely theres a huge reduction of impact occuring in the front foot running with alot of absorbtion through the natural suspension of the muscles and tendons throughout the knees AND ancles.

[mmo]

I watched this video 12 months ago(and a couple others, but this is the one that really stuck), and have slowly changed my stride from heal to mid foot over those twelve months and I am now able to run consistently for an hour. Never got past a couple minutes before that. It’s made a huge difference. Thank you for the info and inspro!!! ❤😊🎉

[braveheart]

I believe more trail running and avoiding hard surfaces, especially with barefoot shoes is very important. I love my barefoot shoes, but its primarily the open toe box and zero drop that i love. Its hard to go back to normal running shoes were my toes end up squished, causing me pain

[amandabrown]

I am always asking myself this question as I am running! Thank you for addressing it.

I really like your non black and white thinking! There is something, though, that I really find interesting and that I hear no one discussing. That is HOW the heel strike is detected. I've seen clips where heel strikes are discussed combined with videos of lots of different runners landing on there heel, but there is a difference between the heel touching the ground first and actually landing all the weight on your heel. My hypothesis is that most of the people we call heel strikers actually just touch the ground ever so slightly with their heel first, then come over the foot with their body before actually applying their weight onto the foot. At least that is my conclusion is after watching thousands of customers in the running shop I work at.
Good vid, keep it up!