What is Heel Striking?

Heel striking is a biomechanical pattern where the runner's heel makes initial contact with the ground before the rest of the foot comes down.

The Myth vs. Reality

Myth: Heel striking is "bad" and causes injuries. Reality: Approximately 90-95% of recreational marathon runners are heel strikers. It is a natural and efficient way for many people to run, especially at slower speeds.

When It Becomes a Problem

Heel striking itself isn't the villain; Overstriding is.

• Good Heel Strike: Landing on your heel, but with your foot close to your center of mass (under your hips). The braking force is manageable.
• Bad Heel Strike (Overstriding): Reaching your leg far out in front of you, slamming the heel into the ground with a straight leg. This sends a massive shockwave up through your knees and hips.

Gear Implications

Heel strikers generally benefit from:

• Higher Drop Shoes (8-12mm): To cushion the impact and transition smoothly to the toe-off.
• Cushioned Heels: Extra foam in the rearfoot to absorb shock.

Should You Change It?

If you are running pain-free: No. "If it ain't broke, don't fix it." Changing your footstrike is a major biomechanical alteration that often leads to new injuries (e.g., switching to forefoot striking puts massive load on the Achilles).

However, if you have chronic knee or hip pain, working on increasing your cadence (which naturally reduces overstriding) might shift you slightly away from a heavy heel strike.

Your footstrike is like your fingerprint—unique to you. Don't try to copy an elite sprinter unless you want elite injuries.