Midfoot running or heel running – which running style is healthier? For many runners, this is an incredibly polarizing topic. But which rolling behavior is correct? What advantages and disadvantages do the different running styles bring with them? As a heel striker, should you switch to midfoot striker or the other way around?
In this post you will find out:
Midfoot running or heel running – is there a correct running style?
Before we start the discussion about midfoot running versus heel running, we must acknowledge that there is no correct running style.
There are advantages and disadvantages to both midfoot and heel strikes.
That’s why there’s no point in making a general claim that one of the two running styles is superior or even healthier. This can even lead to sports injuries that would otherwise be avoidable.
This article is not about convincing you to adopt a specific rolling behavior or forcing a change. Rather, I would like to take a close look at the advantages and disadvantages of midfoot running and heel running and show you in which situations it makes sense to change your running style.
Heel running vs. midfoot running – which running style is healthier?
If we compare the two running styles on a biomechanical level, midfoot running is, at least in theory, a little more efficient because there are fewer forces on your body than heel running. This is because heel striking requires more support and stability from your skeletal system, while midfoot striking is more dependent on the muscular system.
Midfoot running causes less stress on the following areas of your body:
- Knee
- Hip
- Back
- Hamstrings
In contrast, the strain on the calves and Achilles tendon increases. For people who tend to have problems with their calves, plantar fascia or Achilles tendon, switching from heel strike to metatarsal strike would just be like adding fuel to the fire. Under certain circumstances, metatarsal runners with problems in this area could even benefit from heel striking.
Especially when you actively switch from heel strike to midfoot strike, this change is sometimes very critical. It should also be borne in mind that changing your running style always results in less running economy and less efficiency.
Should you change your running style?
Under no circumstances should you blindly change your rolling behavior if there is no indication to do so. Depending on your history, overall running style and injuries, it may make sense to adjust your rolling behavior.
But in principle, I would never advise a runner to change their rolling behavior if there are no significant problems. There is no right and wrong when rolling, only differences. Even with some injuries, such as runner’s knee, a change in the Cadence frequency at least as effective – or more effective in reducing the stress on the knee. And this change is significantly less risky and easier to implement than a complete switch to midfoot running.
Even though there are a few less forces in the midfoot, that doesn’t mean that the transition feels better or more comfortable.
Changing your running style always brings risks and the potential for frustration. Especially if you have been walking on your heel for years, changing it will be a very strenuous and time-consuming process. You can’t just maintain your training volume from one day to the next and suddenly run on the midfoot. This inevitably leads to overload and frustration.
Instead, the transition needs to happen slowly and you need to treat yourself like a beginner runner. You can change your running style step by step and increase your running kilometers in the new style.
If you are planning a competition in the next few months or have other high ambitions, this is definitely not the right time to make a change.
Learning midfoot running – the best exercises
Nevertheless, you may decide to learn midfoot running or simply integrate it into your training for short periods. There are two exercises that can help you with this.
Running uphill
Run on a treadmill or in nature up an incline of about 2-5 percent. The postural characteristics of midfoot running are almost identical to those of uphill running:
- Slight forward tilt of the upper body (from the ankles, not from the hips)
- The foot lands on the metatarsal and not on the heel
- The feet land under the body
Running against resistance
Another way to learn midfoot running is to run against resistance. To do this, wrap a resistance band around your waist and either attach it statically or find a second person to hold it.
Now you lean forward using your ankles and try to walk forward against the resistance. If you do this exercise with a second person, they will slow you down.
Learn to lean forward from your ankles, not your pelvis.
Alternatively, you can also complete this exercise with a weight sled.
Conclusion – midfoot running or heel running?
As you can see, there are some advantages and disadvantages to both midfoot strike and heel strike.
In theory, midfoot running can be a little more efficient, but these effects are so small that an active change is not worth it in most cases. In the short term, a change always makes you less economical and more susceptible to injury.
Heel running puts more stress on the knees, hips, back and hamstrings, while midfoot running puts more stress on the calves, Achilles tendon and plantar fascia.
Depending on your individual injury history, even switching to a different running style may be contraindicated.
