Does Foot Strike Really Matter?

The issue of foot strike in running was discussed in an article in the March 2010 issue of Trail Runner magazine. Specifically the article presented opposing viewpoints as to whether runners should strike the ground with the heel first or mid-foot first.

I have to mention the story was written in regards to trail running, which complicates things a little bit. The issue of foot strike for trail running isn't quite as simple as it is for road running so let me tackle the road running foot strike issue first.

One of the experts (a Ph.D. no less!) was quoted as saying "My advice... is to forget about the possibility that you're landing 'wrongly' and just let your feet land where and how they land."

To which I reply, bull!

That's like telling someone who's overfat, "Don't worry about the amount of body fat you have, if your body is comfortable with that level it's fine. Nevermind the health risks associated with it."

Foot Strike Research

One of the studies mentioned in the artilce didn't find any change in oxygen consumption between heel strikers and mid-foot strikers. So that evidently proves it's no advantage to mid-foot strike.

But hold the phone. Let's take a closer look at that study.

First it involved a sample size of 10 recreational runners. Pretty small group to draw major conclusions from.

Even more troubling, the study took 10 runners who were heel foot strikers and taught them to mid-foot strike. So what really happened is they taught these runners a new skill and then measured their oxygen intake.

What happens when you learn a new skill? You need time to master it! So I'm not surprised these runners didn't show any lower oxygen intake. Since it wasn't a long duration study, they may have still been getting used to running with a new technique.

The second study mentioned in the Trail Runner story recorded information from the 2004 Sapporo Half Marathon. As luck would have it I happen to have a full copy of that study in my library.

The same expert quoted earlier also said, "There's no evidence that mid-foot strikers are faster and perform better than heel strikers..."

Really?

I re-read the 2004 Half Marathon study and interestingly here's what the authors found:

• 36% of the top 50 runners were mid-foot or forefoot strikers.
• 32% of the second 50 runners were mid-foot or forefoot strikers.
• 18%, 20% and 19% of the third, fourth and fifth group of 50 runners were mid-foot or forefoot strikers.

In conclusion, a greater percentage of the fastest runners were mid-foot or forefoot strikers. And this occurred in an actual race setting with a large sample size so the results could be applied to the general racing population with confidence.

The Real Deal on Foot Strike

Running is a skill and like any sport it can be done with a lot of skill or poor skill. One important skill in running well and running at your fastest pace is to minimize ground contact time.

Guess which foot strike position results in a shorter ground contact time? That's right, the mid-foot or forefoot strike position.

The Sapporo Half Marathon study (among others) proved that mid-foot strikers had shorter ground contact time and that the faster runners have shorter ground contact time than slower runners. No surprise there.

If we also look at the issue from an injury prevention perspective, shorter contact time with the ground also means a decreased risk of injury. You don't get injured in the flight phase (when both feet are in the air) of the running cycle. Injuries occur when one foot is in contact with the ground. Shorten your contact time and you lessen your odds of getting injured.

The Final Word

Since this article was published in Trail Runner, obviously it was geared towards trail runners. And trail running is a slightly different animal than your regular road running.

Technical trails with roots, rocks and other obstacles will have a much greater factor in determining how your foot strikes the ground than the smoother road surface. In some cases a heel strike is warranted in trail running. However, the majority of your foot strikes should still be towards the mid or forefoot.

The last idea I want to leave you with is to understand the body is interconnected and you cannot simply look at foot strike in isolation. For those runners for whom a heel strike feels "natural" or comfortable, we need to ask why.

Do they have inefficiency at the ankle, knee or hip joint that prevents them from placing their feet in proper position as they hit the ground? More likely than not, if we correct that inefficiency (whether it be inflexibility or weakness) we can correct their foot strike.

It's very similar to the case where a person sits or stands with very poor posture, even though it feels "natural" and comfortable. They do so because of some inefficiency in their hips and/or spine. Initially when they begin to correct their posture and develop strength and flexibility where they need it, they feel awkward. But eventually their bodies adapt and good posture feels normal.

Likewise with heel strikers. You first need to look at why they're heel striking and correct those inefficiencies, then you practice running with a proper mid-foot strike. At first it will seem awkward as it does when learning any new skill. But with practice you soon master it and the skill becomes "natural".

Run healthy, run strong!