Most runners have various ways to land on the ground. No matter which area you specifically make contact with the ground first, there is no fault in human behavior as long as it is your natural stride. Today, we provide the facts and reasons why being a heel striker is not a running problem.

1. Landing on heels does not affect the efficiency during the runs. 

Area of running strikers has been differentiated into 3 places: forefoot, midfoot and heel – depending which area of foot touches the ground first. 70% of serious and recreational runners are a heel striker. Landing on the heels can provide an efficiency in slow to medium-fast running. If we increase speed, we tend to land on the forefoot or midfoot instead. For endurance or distance runners, landing on the forefoot may not be efficient enough for the long run. However, the area we land on the ground changes as speed and distance depending on runner will optimize.

2. Landing on heels does not change injury risk, more or less. 

Main reason for running injury is the way we shift a landing direction immediately: the different area contains the different injuries such as forefoot strikers must be aware of Achill tendon, ankle joint and calf whereas heel strikers must be aware of patella, patellar tendon, knee area and hip. As the direction and speed affects the area we land on the ground, the injuries don’t go away – they just schist into somewhere else.

3. Landing on heels is not everything for a good runner.

We all need to be adaptable on environmental and physical factors, for example, road or terrain, fatigue, or energy saving. Even among elite runners, there will be various foot strikes due to self-protection and efficient running.

4.There are benefits and negatives in each foot strike. 

Landing on heels first will help you move forward easily because heel bone allows you to roll forward without easily being tired. Landing on forefoot will spring your calves provides fast in sprint runs or speed, we just need to find which way suits us in each run most.

5. Focusing on How Your Foot Strikes May Not Be the Key

Good running comes from smart training. Prioritize quick recovery, strengthen your body, and improve areas that need development. Find the perfect running shoes for you, enjoy your runs, and most importantly, ensure proper nutrition and sufficient rest to meet your body's needs.