Science
Heel strike vs. midfoot: does it matter?
The foot strike debate has raged for a decade. Here is what our lab and the latest studies actually show.
Dr. Priya Shah
· 6 min read
Around 2010, minimalist running made heel striking public enemy number one. Many runners tried to change their stride overnight, and many got hurt.
What the research says
Large studies have not found that one strike pattern causes fewer injuries overall. Heel striking loads the knee more; forefoot striking loads the calf and Achilles more. The load moves, it does not disappear.
The real culprit: overstriding
What matters more is where your foot lands relative to your body. Landing far ahead of your hips increases braking forces regardless of which part of the foot touches first.
Focus on landing under your body, and let your foot do what it naturally does.
