Heel striking isn’t intrinsically wrong; the real enemy of efficient running is overstriding (landing too far ahead of your center of gravity) because it brakes your movement and causes injuries.
- The dogma: For years we were told that “heel striking” is wrong and that we must run on our forefoot.
- The reality: Most amateurs (and many elites in the marathon) land on their heel or midfoot without issues.
- The real enemy: It is Overstriding. If your foot hits the ground in front of your body, you are braking with every step.
- Forefoot risks: Forcing an unnatural forefoot strike overloads calves and the Achilles tendon, potentially leading to specific injuries.
- The solution: Don’t look at your feet. Increase your cadence and try to land under your hips. The footstrike will correct itself.
Were You Told You Must Run on Your Toes? They Might Have Exaggerated.
There was a period, especially after the release of the book Born to Run, when it seemed that heel striking was a mortal sin that would send you straight to hell. If you landed on your heel, you were a second-class runner, destined for injury. The proposed solution? Everyone should run on their forefoot, like gazelles, or even barefoot.
The result? A generation of runners with rock-hard calves and inflamed Achilles tendons, desperately trying to tiptoe even at 6:00 min/km.
Let’s take a deep breath and say it: there is no perfect universal footstrike. There is the efficient strike for you, at the speed you are going. And demonizing the heel was a colossal communication error.
Heel vs. Forefoot: What Science Says (and What Champions Do)
If we look at biomechanical data collected during international marathons, the reality is quite disturbing for forefoot purists. Studies conducted at the World Athletics Championships (like London 2017) showed that while in the 100 meters and middle distance, forefoot striking is dominant, in the marathon, the story changes.
A very high percentage of elite athletes (yes, those running the marathon in 2h05′) have a neutral strike or, in many cases, a slight heel strike, especially in the final stages of the race when fatigue sets in.
If they do it, being perfect biomechanical machines, why should you feel guilty? Science tells us that the body naturally chooses the most economical motor pattern for the speed at which it is traveling. Forcing a change often reduces running economy, making you consume more oxygen.
The Real Enemy Isn’t the Heel, It’s “Overstriding”
So, anything goes? No. There is a serious technical error, often confused with heel striking, but it is something different. It’s called overstriding.
What Is Overstriding and Why It Slows You Down
Overstriding occurs when your foot makes contact with the ground too far ahead of your center of gravity (your pelvis).
Imagine running. Extend your leg forward. If you land with a straight knee in front of you, you are planting a pole in the ground.
- Braking: You are creating a force contrary to your direction of travel. You are braking yourself with every step.
- Impact: That braking force has to go somewhere. It travels up the tibia (shin splints), hits the knee, and reaches the hip.
The problem isn’t that you touched with your heel. The problem is that you touched far away. If you land on your heel, but the foot is under the knee and close to the body, the impact is manageable and the braking is minimal.
Why Forcing a Forefoot Strike Can Destroy Your Calves (and Tendons)
Many runners, to avoid the heel, start forcefully running on their toes, without correcting their body position. The result? They do “forefoot overstriding.” They land far out, but on their toes.
This is devastating. It forces the calf and Achilles tendon to absorb the entire body weight in extension, working as overloaded shock absorbers. If you don’t have the specific strength of a sprinter or haven’t adapted gradually (months, not weeks), inflammation is guaranteed: plantar fasciitis, Achilles tendinopathy, calf strains.
The Solution: Don’t Think About Feet, Think About Cadence and Center of Gravity
Want to run better and reduce impact? Stop watching what your feet are doing. Watch what the rest of your body is doing.
The correction happens upstream:
- Increase cadence: If you take long, slow steps, you are forced to overstride. If you increase your step frequency (try to stay above 170 steps per minute, or at least increase it by 5-10% compared to your usual), you will be forced to shorten your stride.
- Land under you: Visualize landing your foot exactly under your pelvis, not in front.
If you increase cadence and land under your center of gravity, your foot will naturally stop “planting” violently on the heel. You will probably land midfoot (flat) or with a very soft, rolling heel. And that is perfectly fine.
The goal isn’t aesthetic feet; it’s running efficiency. And efficiency isn’t achieved by imitating a gazelle, but by respecting your biomechanics.