Should you change your running foot strike?
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If you’re a runner looking to prevent injuries, you might have wondered whether switching your foot strike—how your foot hits the ground—can help. Some believe landing on the forefoot instead of the heel reduces stress on the legs. But recent research says the answer isn’t that simple.
What is a foot strike, and why does it matter?
Your foot strike is the part of your foot that touches the ground first when you run. There are three main types:
- Rearfoot strike (heel first) – most common among runners
- Midfoot strike (heel and forefoot together)
- Forefoot strike (ball of the foot first)
Each pattern changes how the body absorbs impact. Many runners believe that switching from heel striking to forefoot striking can prevent injuries like shin splints or stress fractures.
The study: Rearfoot vs. forefoot striking
In this study, researchers looked at how switching foot strike patterns affects stress on the tibia—the shin bone. Nineteen healthy runners, all used to landing on their heels, were asked to try both their normal heel strike and a forced forefoot strike while running. Advanced tools were used to measure the internal forces inside the shin bone, not just what happens on the outside.
What did they find?
The key takeaway: Switching to a forefoot strike actually increased stress on the tibia.
Here’s what happened when runners changed their strike:
- Forefoot striking increased tibial loading by up to 35.7% compared to imposed heel striking.
- Heel striking (even when forced) reduced loading on the tibia.
- More force was needed from the calf muscles (plantar flexors) during forefoot striking, increasing internal pressure on the bone.
- The stress wasn’t just higher—it lasted longer through the stance phase of running.
This means more bending and compression on the bone, which could raise the risk of stress injuries, especially if your body isn’t used to it.
Should you change your foot strike?
Not necessarily. While forefoot running has some benefits in theory, like lowering impact on joints, this study shows it may increase the load on bones like the tibia—especially if you’re not used to it. Sudden changes in running form can place new and unfamiliar stress on muscles and bones, possibly increasing injury risk rather than reducing it.
What does this mean for runners?
If you're already a heel striker and not experiencing injuries, there's no strong reason to change. On the other hand, if you decide to experiment with forefoot striking:
- Transition slowly to allow your body time to adapt.
- Strengthen your calves and ankles since they bear more load in forefoot running.
- Monitor for pain, especially in the shins or feet.
Ultimately, comfort, injury history, and running goals should guide your decision—not fads or social media trends.
Bottom line
Switching from heel to forefoot striking is not a guaranteed way to reduce injury risk. In fact, it may increase the internal stress on your tibia, especially if you're not used to it. If you’re thinking of making the switch, do it gradually and with caution—or simply stick with what works best for your body.