Is Heel Striking Bad?
Eagles running the Army 10 Miler, 2019. Nearly every participant is heel striking in this photo.
Today we’re cutting through the noise and tackling a hot topic in the running world: heel striking.
You’ve probably heard this influencer or that running coach say heel striking is the root of all evil. Then there are others, like Army Veteran and Eagle Jeff Galloway, who say it’s no big deal.
So, who’s right?
Let’s break down the biomechanics to find out.
Running requires and creates a lot of energy. While running, the majority of energy goes towards supporting your weight. This is followed by the energy required to drive your leg forward and swing it back.
The key to becoming a better runner is to learn how to use energy efficiently for your body. This starts with understanding the running gait cycle.
The Running Gait Cycle
Running gait is simply the biomechanical process of running. It’s used to describe your posture and form as you run.
The running gait cycle has three phases: recovery, drive, and support/stance.
Recovery or Swing Phase occurs any time a foot is in the air.
Drive Phase starts when your leg is slightly behind your hips and continues until right before your foot leaves the ground.
Support or Stance Phase starts when your foot hits the ground until your leg is directly underneath your hips.
As you can see above, foot striking occurs in the third phase of the running gait cycle - support.
Notice that a good running gait is all about where your foot lands, not necessarily how it lands.
When your foot hits the ground under or slightly in front of your hips, you minimize the time between the support and drive phases of the running gait. In other words, it’s the most efficient way to land.
Now that you understand where your foot should land, let’s take a closer look at the impact of heel striking vs midfoot striking in your running gait.
Heel Striking vs Midfoot Striking
Heel striking occurs when your heel hits the ground first followed by the rest of your foot while running. Heel striking uses less ankle motion and puts more stress on your skeletal system, especially your knees and hips than a midfoot strike.
Mid foot striking occurs when your midfoot (or ball of your foot) hits the ground first followed lightly by the rest of your foot while running. Midfoot striking produces less impact force on your skeletal system but more impact on your muscles, especially your calves.
If you’re naturally a heel striker but you have a good running gait, you don’t necessarily have to switch to a midfoot strike.
However, if you’re starting to struggle with knee, hip, back or hamstring issues, then switching to a midfoot strike might be beneficial for you.
When Heel Striking Becomes a Problem
While heel striking isn’t bad, it can become a problem if you heel strike while also overstriding.
Overstriding occurs when your foot lands too far in front of your hip during the support phase of the running gate. This is a problem for a few reasons.
First, it typically means your ankle is more dorsiflexed (angled upward toward your leg) and your knee is more extended when your heel hits the ground. This greatly increases your risk of injury.
Second, overstriding is very inefficient. Because you’re landing with your heel so far in front of your hip, it effectively acts as a brake of sorts. This requires you to use more energy to swing your leg back to keep moving forward.
Overstriding often occurs when your cadence (number of steps per minute) is too low for your running speed. Cadence drills are a simple way to help fix this.
BLUF
Heel striking isn’t bad. In fact, it’s the natural stride for roughly 90% of runners. That’s because it’s more efficient at slower, steadier paces.
The rule of thumb when it comes to foot strike is “If it ain't broke, don’t fix it.” If you’re a heel striker but running without pain and injury-free, then don’t worry about it.
Listen to your body and make adjustments if needed.
Want to improve your running? Focus on your overall form, not just your feet. Be mindful of your running gait and keep your cadence light and quick. Consult a running coach if you want personalized tips and advice.
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