We provided an overview last week on proper running form, but some things require a deeper dive. Today we’re going to look at foot strike.
What is foot strike and how does it affect your run?
This term refers to how your foot strikes the ground as you run. Either the front of your foot , the middle of your foot, or the rear will make contact with the ground first. Although no one foot strike is better than another, each one can benefit your run in a different way. Striking first on the rear part of the foot reduces the load at the Achilles tendon. While a forefoot strike, or the striking with the front of your foot first, reduces the load on the knee. By changing your running style, you are simply moving the location and the load applied to your body from running. Check out the video below for more information!
Rethinking rearfoot strike
Aside from being most popular, the rearfoot strike is also the most critiqued form. Here are a couple reasons of thought behind the criticism:
Braking force
Landing this way requires more braking force than the other options, meaning you lose forward momentum when your heel strikes the ground. This braking affects your speed and results in a less efficient foot strike method.
Consider too that braking force can be caused by a slew of other reasons. You could be over striding, which means your foot is landing too far further out in front. If you’re over striding, it will contribute to braking no matter what your foot strike is.
Impact on knees and other joints
The rearfoot strike does have a harder impact on your knees and other joints. Since impact is magnified by pace, a rearfoot strike may not cause problems at a slower pace.
But the harder you run with this technique, the more you’ll feel it. Interestingly, when you reach “sprinting” speeds, your body should naturally push into a mid- or forefoot strike to protect the joints.
Things to know before changing your foot strike
Just like any alterations to your running form, changing your foot strike is hard to do on a consistent basis. This rings especially true if you are still new to running and trying to find your rhythm, or your level of conditioning doesn’t allow for relaxed runs in which you can focus on foot strike.
Deliberately changing how your foot lands can sometimes shift an injury from one area to another. For example, a knee injury while rearfoot striking may resolve once you’ve adjusted your foot strike, but if you change too suddenly, you may start seeing problems in your calves.
The point here is to start slow, try your best, and listen to your body. If you start feeling irregular soreness or pain, back off the alteration. And always see your doctor if you have concerning pain.
Look at other aspects of your form
There are many ways to improve your running form. Should you put the time into adjusting your foot strike, or are there other areas you could focus on first, like arm swing or posture?
Identify what’s causing the most issues for you, or what improvements align best with your goals. If you’re struggling with knee pain, foot strike may be the best thing to tackle. But if you’re looking to improve speed, maybe check your cadence and stride first.
We’ll actually be delving into cadence and stride (the speed makers) in the next Strong Body post, so stay tuned. Subscribe to keep up on the latest content and news.
