Heel Toe VS Toe Heel Running

A newer study suggests that there is no benefit to changing your running technique to strike with the forefront of your foot compared to heel to toe striking.

In the last 10 to 15 years the debate has increased with trends like minimal shoes, toe shoes, or even barefoot running. I have definitely experimented with minimal running shoes. When I ran the Philadelphia Marathon in 2012 a lot of my training was done with Vibram’s Five Finger shoes. To be honest I felt great with them. On the contrary I had and have a good baseline of foot strength. Many clients of mine tried the minimalist route and they did not have that baseline strength. Foot pain insisted.

This study compiled data from 53 other studies and showed there was no benefit to changing your running form. It did note that the stress/loads do change. So you could just be trading one stress for another. Those who heel to toe strike may be more prone to knee pain while those who forefront strike may be more prone to foot and ankle pain.

Journal Reference:

Laura M. Anderson, Daniel R. Bonanno, Harvi F. Hart, Christian J. Barton. What are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics. Sports Medicine, 2019; DOI: 10.1007/s40279-019-01238-y