Don't force a foot strike change — heel striking is fine

What to Do

Run with whatever foot strike feels natural to you. Do not try to switch from heel striking to forefoot or midfoot striking based on internet advice.

Why It Works

A JOSPT systematic review found no overall injury difference between foot strike patterns. 75-80% of elite distance runners heel strike during races, and 93% of marathon runners are heel strikers. The injuries are different (heel strikers: more knee/hip issues; forefoot strikers: more calf/Achilles issues) but total injury rates are equivalent. Forced transitions spike injury rates by 40-43% during the adaptation period.

Tips

• Speed work naturally shifts your strike toward the forefoot — no conscious change needed
• A midfoot strike is generally preferred for easy running, but don't force it
• If you're injury-free, your current pattern is working
• The foot strike debate generates more online arguments than actual injuries