Running Foot Strike: Prevalence, Types, Influencing Factors, and Implications

What percentage of runners are heel strikers?

Research indicates that a significant majority, often cited as 75% to 90% or even higher, of recreational runners are heel strikers, also known as rearfoot strikers.

The Prevalence of Heel Striking

For decades, the heel strike has been the dominant foot landing pattern among recreational runners. Studies observing runners in various settings, from marathons to local park runs, consistently show that a large proportion initiate ground contact with their heel. While the exact percentage can vary slightly depending on the study population, footwear, and observation methods, the consensus firmly places heel striking as the most common foot strike pattern. This prevalence is often attributed to factors such as modern cushioned running shoes and the natural biomechanics of running at slower to moderate paces.

Understanding Foot Strike Patterns

Foot strike refers to the part of the foot that makes initial contact with the ground during the stance phase of running. While there's a spectrum, foot strike patterns are typically categorized into three main types:

• Heel Strike (Rearfoot Strike): This is characterized by the heel making initial contact with the ground, followed by a rolling motion through the midfoot to the forefoot before toe-off. This pattern often results in a distinct braking force upon impact.
• Midfoot Strike: In a midfoot strike, the entire foot, or the ball of the foot and heel simultaneously, lands flat on the ground. This distributes the impact across a broader area of the foot.
• Forefoot Strike: With a forefoot strike, the ball of the foot (metatarsal heads) makes initial contact, with the heel potentially dropping down to lightly kiss the ground before the foot pushes off. This pattern is often associated with faster running speeds and barefoot running.

Factors Influencing Foot Strike

Several interconnected factors can influence an individual's foot strike pattern:

• Running Speed: Slower running speeds tend to correlate with a higher incidence of heel striking. As speed increases, runners naturally tend to shift towards a more midfoot or forefoot strike as part of an efficient propulsion strategy. Elite distance runners, even at slower paces, often exhibit a midfoot strike, but their biomechanics are highly refined.
• Footwear: The evolution of highly cushioned running shoes, particularly in the heel, has been hypothesized to encourage heel striking. The ample cushioning absorbs impact, potentially reducing the sensory feedback that might otherwise prompt a more forward foot strike. Minimalist or barefoot running, conversely, often promotes a midfoot or forefoot strike due to the lack of cushioning and the body's natural protective mechanisms.
• Terrain: Running on softer surfaces (e.g., grass, trails) might allow for more varied foot strikes, whereas hard surfaces (e.g., asphalt, concrete) might lead to a more pronounced heel strike in some runners seeking cushioning.
• Biomechanics and Training History: An individual's unique anatomical structure, muscle strength, flexibility, and past training habits all play a role. Years of running with a particular strike pattern can solidify it through neurological pathways and muscle adaptations.

Implications of Foot Strike for Runners

The discussion around foot strike patterns often centers on its implications for injury risk and running economy. It's crucial to understand that no single foot strike is inherently "best" for all runners; optimal mechanics are highly individualized.

• Impact Forces: Heel striking typically results in a higher initial impact peak, often described as a "vertical ground reaction force." This force is absorbed by the skeletal system and can travel up the kinetic chain. Midfoot and forefoot strikes tend to distribute forces more widely and result in a lower initial impact peak, but may lead to higher loading rates on the ankle and foot muscles, particularly the calf muscles and Achilles tendon.
• Injury Risk: The relationship between foot strike and injury is complex and not fully understood. While some studies suggest a correlation between heel striking and certain injuries (e.g., patellofemoral pain, shin splints) and forefoot striking with others (e.g., Achilles tendinopathy, calf strains), definitive causation is difficult to establish. Factors like training volume, intensity, strength, flexibility, and overall running form often play a more significant role than foot strike alone.
• Running Economy: Running economy refers to the oxygen cost of running at a given speed. While some research suggests that a midfoot or forefoot strike might be more metabolically efficient at higher speeds, the difference for most recreational runners is often negligible. The body tends to gravitate towards the most economical pattern for its individual biomechanics.

Can You Change Your Foot Strike?

Given the prevalence of heel striking and ongoing discussions, some runners consider changing their foot strike pattern. While possible, it should be approached with caution and ideally under the guidance of a qualified coach or physical therapist.

• Considerations Before Changing: A natural foot strike is often the most efficient and least injurious for an individual. Changing it without addressing underlying strength imbalances, mobility limitations, or poor running form can lead to new injuries. There is no strong evidence to suggest that changing from a heel strike to a midfoot or forefoot strike will automatically reduce injury risk or improve performance for everyone.
• Gradual Transition: If a change is deemed beneficial (e.g., to address a persistent injury not resolved by other means), it must be done very gradually. The muscles, tendons, and bones need time to adapt to new loading patterns. Start with short intervals of the new strike pattern during runs, slowly increasing duration over weeks or months. Focus on cues like "land softly" or "land under your hips" rather than just "land on your forefoot."

Conclusion and Key Takeaways

The vast majority of recreational runners are heel strikers, a pattern influenced by footwear, speed, and individual biomechanics. While there are ongoing discussions about the implications of different foot strike patterns for impact forces, injury risk, and running economy, it's crucial to recognize that there is no universally "correct" or "superior" foot strike. For most runners, focusing on overall good running form, appropriate training progression, strength, and mobility will yield greater benefits than fixating solely on how their foot lands. If considering a change, prioritize a gradual, informed approach to allow your body to adapt safely and effectively.