How Running Form Actually Impacts Your Marathon Performance and Injury Risk (According to Science)

Estimated read time: 3.65 minutes

Hey! - Performance Nerds, Jonah here. 🤓

This past weekend I ran my second marathon in three weeks. I’m too tired to think of a clever intro. Luckily, my dog, Augie, stepped in with this gem of a joke:

"Why did the dog sit in the shade? Because he didn’t want to turn into a hot dog!" 🌭

Alright, let’s dive in! Does running form actually matter?

• What is Heel Striking vs. Forefoot Striking?

• Should you change your form?

• Does form affect your injury risk?

• The best shoes for Heel Strikers vs. Mid/Forefoot Strikers

Enjoy this week’s guide, the nerdy question, and my favorite sciencey finds.

Don’t forget to reply if you need advice for your upcoming race! 🏃‍♀️💨🧪

Heel Striking vs. Forefoot Striking

In distance running, foot strikes fall into two main types:

• Heel Strike (Rearfoot Strike): Your heel makes contact with the ground first, followed by the rest of the foot.

• Midfoot and Forefoot Strike: The middle or front of the foot contacts the ground first.

Differences Between Heel Striking and Mid/Forefoot Striking

The main difference between heel striking and mid/forefoot striking is where your body absorbs stress during a run.

• Heel Striking: Puts stress on your knees, upper legs, and shins, reducing the load on your calves, feet, and Achilles.

• Mid/Forefoot Striking: Calves and Achilles take on more of the load, easing the strain on your knees and upper legs.

Should You Change Your Form?

Most runners think elite marathoners are all mid- or forefoot strikers. WRONG.🚫

Research shows that around 75% of elite marathon runners are actually heel strikers. 😱

In fact, recent studies reveal that switching from heel striking to mid- or forefoot striking doesn’t improve running efficiency, which is crucial for marathon performance.

Bottom line: Let your feet strike the ground however your heart desires. You do you!

When You Shouldn’t Heel Strike

The one-time heel striking is a big no-no is when you sprint.

In sprinting and short-distance events, your foot needs to spend as little time on the ground as possible to run fast. Heel striking usually increases ground contact time, as it requires you to roll through your entire foot.

Elite sprinters are always mid or forefoot strikers.

So, if you’re racing Usain Bolt, skip the heel strike! 🏃‍♂️💨

Does Form Increase Your Injury Risk?

“WARNING: Heel striking will always get you injured!” – said no actual science-backed expert ever.

No data shows that heel strikers or mid/forefoot strikers have higher rates of running-related injuries.

In fact, changing your foot strike pattern could increase your injury risk!

Why? Switching patterns forces specific areas of your body to handle new stresses they haven’t adapted to yet. Without building your tolerance, these tissues can now be more vulnerable to injury.

Injury rates are similar across foot strike types, but the areas most likely to get injured change:

• Heel Strikers: Higher risk for knee, lower back, and hip injuries.

• Mid/Forefoot Strikers: More prone to calf, Achilles tendon, foot, and ankle injuries.

Unless you’re currently dealing with an injury and need to offload a specific muscle, bone, or tendon, there’s no need to change your foot strike pattern.

When should you change your form?

Consider changing your form only if you’re dealing with pain, an injury, or overstriding.

• Calf, Achilles, or Foot Pain: Temporarily switching to a heel strike can reduce strain on these areas, allowing you to run with less pain

• Knee Pain: A temporary switch to mid- or forefoot striking can potentially ease pain while you run

Always talk to a physical therapist or expert before making changes. If you decide to adjust your form, do it gradually to give your muscles, tendons, and bones time to adapt.

What Shoes Are Best for Each Foot Striker Pattern

• Heel Striker: a lot of cushioning in the heel (25-30mm) with a larger heel drop (> 8mm)

• Mid/Forefoot Striker: less heel cushioning with a smaller heel drop (< 8mm), bouncy and propulsive forefoot

Practical Summary

• Heel vs. Forefoot Strike

  • Heel: Heel hits first; common in marathoners

  • Forefoot: Mid or front of foot hits; common in sprinters

• Stress Differences

  • Heel: More stress on knees/hips

  • Forefoot: More load on calves/Achilles

• Should Change Your Form?

  • No efficiency boost—stick with what feels natural!

  • Change only for injury or pain

• Injury Risk

  • Similar rates across types; affected areas change

  • Heel Strikers: Knees, hips, back

  • Forefoot Strikers: Calf, Achilles, foot, ankle

• Best Shoes

  • Heel Strikers: Cushioned heel (25-30mm), >8mm drop

  • Forefoot Strikers: Less heel cushion (<20mm), <8mm drop

Zone 2 Heart Rate Training Does Not Matter For New Runners

Did you miss my video about why Zone 2 heart rate training does not matter for new runners? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

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Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!