How do you strike?

As both a coach and a physiotherapist I often get asked about what is the best running technique – heel strike or forefoot strike?

Research comes out in waves suggesting forefoot running is more efficient and then there will be research saying there isn’t enough evidence to say that there is. Sometimes, this also goes in ebbs and flow with the trends of recreational running and when there are different types of shoes released.

So, what should everyone be doing, I hear everyone saying?

There multiple components to consider to be able to answer the question.

First of all, depending on the pace that you are running will also greatly change whether you forefoot, midfoot or heel strike. So talking about technique for this purpose, I am referring to your comfortable jog pace, your moving but not as fast as a tempo.

One very big part of why we naturally have a tendency to heel strike or forefoot strike comes down to our lower limb strength and the natural bias to use particular muscles. You know that feeling when you go to the gym to do legs and you only seem to be sore afterwards in your quads or have epic booty DOMS (Delayed Onset Muscle Soreness)? Well, that’s because naturally we will either be quad/calf dominant or hamstring/glute dominant. Those that are more quad/calf tend to be more of a forefoot striker, utilising their quads and calves on push-off phase. Those that are hamstring/glute dominant tend to be more of a heel striker, using those dominant muscles more in the pull phase.

When people start to get more into running they will naturally fall into a technique that fits their natural build. To be honest, whether it’s forefoot or heel strike, I personally don’t think it really matters as what is important is that it works for you. It doesn’t matter what the latest trend or what everyone else is doing.

Should you consider changing your running technique?

To answer the question, the physiotherapist in me says “if it works, why fix it?” Essentially, if you are running as much as you wish to, and you aren’t getting injuries, then why try and change your technique? It’s obviously working and changing may actually start giving you niggles because you start to load tissue that is not used to being loaded. See below a great infographic by Learn Physio that is a great example and highlights the change in forces just your calf muscles when changing foot strike.

On the other hand, if you’ve been trying to run more kilometres but you keep getting sore and injuries, then perhaps this is a time where changing your technique may be useful. There are so many other things also that should be considered before like, rehabilitation exercises if there are particular strength deficiets or seeing a podiatrist and ensuring that your running shoes are the shoes you should be wearing. If you’ve tried all of this and nothing is helping then yes, changing your technique may be the difference of you being able to run pain free. Be warned though, your natural form has been ingrained in you for a long time. So trying to modify this will take time and it won’t change in one session. I highly recommend that you get in touch with a qualified running coach to help you with slowly changing your technique. You will need someone to watch you to be able to provide the right verbal or physical cues for you to make a positive physical change in a more natural manner.

There are many running drills that can help to improve your mechanics and your efficiency. The longer you stick to regularly running, the stronger you become. I also am a big advocate that runners should also be doing running specific gym/weight-based strength sessions as the stronger you are the more robust and more efficient you become. Naturally over time you the heavy heel striker in you may become a mid foot striker.

So, don’t over think and get out that door and do what’s natural to you. But if you start to have niggles then it may be sign that you should reach out for some help. Here at Running Evolution we do telehealth consults and can assist you or point you in the right direction of someone that can. And if you’re living in Darwin, we have a very first running technique session at the track on the 29th July. Get in touch if you want further details.