No, heel striking itself isn't inherently bad for running, but it's crucial to consider what your body is doing during impact.
Heel striking, also known as rearfoot striking, simply describes the part of your foot that initially contacts the ground. The potential problems associated with heel striking stem not just from the heel contact, but more from overstriding, landing with a straight leg, and excessive vertical oscillation, which can increase the impact forces experienced by your joints.
Here's a more detailed breakdown:
-
Heel Strike Isn't Necessarily the Problem: The simple act of your heel touching the ground first isn't what causes injuries. Many elite runners, especially in longer distances, heel strike.
-
The Problem of Overstriding: Overstriding is where your foot lands far in front of your center of gravity. This often accompanies heel striking and can lead to increased braking forces and stress on the knees and hips.
-
Landing with a Straight Leg: Landing with a locked or near-locked knee during heel strike also increases impact forces. A slight bend in the knee allows for better shock absorption.
-
Vertical Oscillation: Excessive bouncing up and down while running wastes energy and can contribute to higher impact forces.
So, when can heel striking be problematic?
- When coupled with overstriding.
- When the leg is straight at impact.
- When it causes excessive vertical bounce.
- When it leads to a higher impact load due to any of the above factors.
When is it not a problem?
- When the foot lands closer to the body's center of gravity.
- When the knee is slightly bent upon impact.
- When the runner's cadence is higher (more steps per minute).
- When the runner has good shock absorption and running mechanics.
In summary, focus on proper running form, including a quicker cadence, landing closer to your center of gravity, and maintaining a slight bend in your knee, rather than solely fixating on eliminating heel striking. These factors are more important in reducing the risk of injury.
