Heel striking occurs when the rear portion of the foot makes initial contact with the ground. Although common, this gait is associated with a distinct impact force peak. This abrupt collision sends a shockwave through the body. Runners often seek to reduce this impact by transitioning to a midfoot or forefoot landing style. The goal of this modification is to distribute forces more evenly and potentially reduce the risk of injuries linked to high impact forces.
Adjusting Cadence and Stride Length
The most effective way to stop heel striking is to address the underlying cause, which is often overstriding. Overstriding occurs when the foot lands too far in front of the body’s center of mass, acting as a braking mechanism. This mechanical fault drives the heavy heel strike and the associated high impact forces.
To correct this, focus on increasing running cadence (steps taken per minute). A higher cadence forces the foot to land closer to the body, resulting in a shorter stride length and a more midfoot-dominant landing. Experts suggest aiming for a cadence of 170 steps per minute or higher during an easy run, with 180 steps per minute being a benchmark for efficiency.
Runners can measure their current cadence using a watch or by counting steps for a minute. Then, utilize a metronome app or a playlist to practice the faster turnover rate. Increase your current cadence by small increments (5% to 7% at a time) rather than immediately jumping to 180 steps per minute. This gradual increase helps the body adapt to the new rhythm.
Specific Running Drills for Foot Placement
Specific running drills, often incorporated into a warm-up, help build the muscle memory and coordination necessary for a non-heel striking gait. These movements emphasize light, quick ground contact and proper leg action, reinforcing the feeling of landing under the hips. Integrating these drills before a run primes the nervous system for the desired movement pattern.
The high knees drill focuses on rapidly driving the knee upward while maintaining a quick cadence, improving hip flexor strength. Butt kicks encourage faster leg turnover and a more efficient recovery phase by focusing on bringing the heel quickly toward the glute. These exercises teach the legs to move in a compact, circular motion rather than reaching forward.
A-skips are an exaggerated, dynamic movement combining a high knee lift with a coordinated arm drive, forcing the runner to push off the ground actively. This helps develop a more reactive and elastic foot, characteristic of midfoot and forefoot runners. Another beneficial exercise is the pogo jump, where the runner bounces with minimal knee bend, focusing on quick, springy contact on the balls of the feet. Practice these drills for short distances (30 to 50 meters) to translate the feeling of quick, light feet into the running stride.
Managing the Transition and Injury Prevention
Changing a long-held running gait requires a cautious and patient approach, as a rapid switch can introduce new injury risks. When transitioning from a heel strike, the load is shifted away from the knees and hips and onto the lower leg musculature. This places significantly greater stress on the Achilles tendon and the calf muscles, specifically the gastrocnemius and soleus.
To mitigate this risk, the new form should be integrated gradually into your runs. For example, a runner might only practice the midfoot strike for the last five minutes of an easy run, or for a small percentage of the total weekly mileage. The volume of running with the new form should be increased by small amounts each week, allowing the tissues in the lower leg adequate time to adapt to the higher demands being placed on them.
It is important to distinguish between expected muscle soreness and sharp or persistent pain. While some calf fatigue is normal, any acute pain should be a signal to stop and revert to the old form until the pain subsides.
Furthermore, shoe selection plays a role, as a high heel-to-toe drop (10-12mm) can reinforce the heel striking pattern. While gradually transitioning to a lower-drop shoe (4-8mm) may be beneficial, an immediate switch to a minimalist or zero-drop shoe is not advised. This is because it can dramatically increase the injury risk due to the sudden, massive load increase on the calves and Achilles. A full transition to a non-heel striking gait is a significant process that often takes between three to six months to complete safely.