A common idea is that runners can improve their efficiency and decrease the chance of injuries by altering the way their feet impact the ground. The two competing schools of thought are: (1) forefoot running, where a runner lands on the balls of his or her feet, and (2) rearfoot running, where a runner lands on his or her heel and rolls onto the balls of the feet. Many runners have strong opinions about which type of “foot strike” is better, but what is the truth?
A recent article surveyed the most recent studies on the forefoot v. rearfoot running debate. The studies included the following:
- In one study with 20 participants, researchers found no difference in running economy between the forefoot and rearfoot runners.
- Another study found that rearfoot runners put greater force on their achilles tendon, which may increase the risk of achilles tendonitis.
- A third study found that forefoot running had some positive economy benefits for the gastrocnemius and soleus muscles, but that these benefits were offset by the greater amount of work required of leg muscles of forefoot strikers.
- Finally, an additional study found that forefoot running might lessen the impact shock of landing while running by relying on “active attenuation.” In general, there are two different ways that a runner’s body dissipates the shock waves caused by the foot strike: passive attenuation and active attenuation. In passive attenuation, energy is absorbed through the body’s “passive” structures (i.e. bones). In active attenuation, energy is absorbed through the body’s movements (i.e. flexing the hip or knee). The study found that forefoot running may have a greater reliance on active attenuation, which may help decrease the risk of injuries such as stress fractures.
Positives and negatives attributes can be found in both forefoot and rearfoot running, but there does not appear to be a clear cut answer to question of which technique is better. Therefore, if you are not injury-prone, there does not seem to be a reason to switch from rearfoot running to forefoot running or vice versa.
