SHOULD I SWITCH TO A FOREFOOT RUNNING STRIKE?

FOREFOOT OR HEEL STRIKE?

This topic polarizes people's opinions. In fact, online discussions can become quite heated, especially from the passionate barefoot disciples. However, there is no scientific proof that either running style is more superior than the other when it comes to running speed, economy or injury risk. Just look at elite marathon runners, you'll see both run patterns.

(we are talking distance running here, sprinters naturally run up on their toes)

I can see both sides of the argument, and at the risk of sitting on the fence, i don't want to come across biased. But as is in most cases, the truth probably lies somewhere in the middle ground. What i would prefer is for you to run how your body naturally wants to. With maybe a few little tweaks as opposed to major wholesale changes.

But let's get one thing straight from the get-go, changing your running foot strike doesn't eliminate the forces our body experiences with each impact. What it does do is shift the load to other structures.

Where we can use this to our advantage is, say you have a tendency for a particular running injury, transitioning across to the other foot strike pattern could help offload those injured structures. Notice i used the word 'transitioning' as opposed to 'swap', because any major modification should be done gradually and progressively over a 2-3 month period. Slowly exposing your body to the new loads, increasing distance/time allowing it to adapt. Speed comes last. Some targeted strength training simultaneously can also benefit. Otherwise, you're likely to swap one injury for another.

For example, running with a forefoot strike tends to be easier on the knees/hips, but at the expense of the foot and Achilles/calf complex. Visa versa for heel strike running.

So, if your knees ache during running, chat to your coach or podiatrist/physio about the possibility of transitioning over to a more midfoot/forefoot strike over a few months. Whilst incorporating some heavy calf raise strength training and some plyometrics to boost your calf strength and Achilles tendon stiffness/spring. (i should specify, forefoot running doesn't mean prancing around on your absolute tip toes)

I should add though, for Masters runners, ie 40-50 plus years of age, this is not as advisable. The calves naturally see a decrease in mass and strength as we age, along with less stiffness in the tendon. Switching to forefoot running at this late stage could be a recipe for disaster. (forefoot running relies on strong flexible calves and more spring or elastic recoil from the Achilles tendon, which also translates to more load through the more vulnerable tendon).

If you decide not to transition to forefoot running, you may still benefit from dialing down the aggressiveness of your heel strike. Often the argument against heel striking includes the risky technique of OVERSTRIDING as seen in the image below. In this case, the foot lands far out in front of the body with a straight knee and very flexed ankle. This action does increase impact forces and use more muscular energy and is definitely a situation we should avoid!

At the last second before foot contact, our extended swing leg should paw back and land almost under our centre of mass. A midfoot strike or minimally dorsiflexed ankle (or forefoot) is a more natural striking position for this ideal running pattern.

Likewise, an increased cadence can also help avoid overstriding and promote a less aggressive heel strike. Thus, reducing potentially harmful loads through the lower limbs. More about that in another blog post.

Having a friend, or even better a Podiatrist, video your running technique can provide great insights into why your injuries may be surfacing.

Shoe selection, training errors and poor recovery can also contribute to your body being exposed to undesirable, unsustainable loads beyond your current capacity. Leading to injury. Again, more in another blog post.