Running10 min read2026-03-30
Heel Strike vs Forefoot Running: Which Gait Reduces Injury Risk?
The barefoot running movement declared heel striking the enemy. The research tells a more nuanced story. Here is what actually determines running injury risk — and it is not your foot strike pattern.
Key Takeaways
- 1.Foot strike pattern alone does not predict injury risk — overstriding is the primary culprit
- 2.Overstriding (landing with the foot far in front of the body's center of mass) increases impact forces regardless of foot strike type
- 3.Cadence of 170–180 steps per minute naturally reduces overstriding in most runners
- 4.Transitioning to forefoot running too quickly causes calf and Achilles injuries
- 5.AI gait analysis can measure step rate, overstriding distance, and vertical oscillation simultaneously
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