You’re taught to walk but rarely to run. However, there’s a lot to learn about how your feet strike the ground. Every year, hundreds of runners experience sports injuries caused by their foot strike. Everyone’s running style is unique. Here’s a guide to foot strike and how it influences speed, energy consumption, and comfort.

A Guide to Perfecting Your Gait

Common Foot Strike Types

Two types of foot strike are heel and forefoot strike. Neither is incorrect, and you may switch between the two, depending on the terrain, the shoes you’re wearing, and speed.

The forefoot strike, also known as a ball strike, is better for speed and power running. Sprinters and hill runners use this style. Even die-hard heel-strikers switch to a forefoot strike to pick up the pace or drive up an incline. To reduce impact on joints and help prevent injuries, runners should adopt a forefoot strike.

Long-distance runners, however, tend to use the heel-strike method. It’s an instinctive gait, rather than a learned stride.

Foot Strike & Injury

Recurring sports injuries, such as knee pain, Achilles tendinitis, and hamstring strains are often attributable to foot strike. A sedentary lifestyle also affects running stride. Sitting all day tightens both hip flexors and hamstrings. A podiatrist will examine how you run before treating you. As a runner, you should be aware of whether you strike the ground with your toe or heel. The soles of your running shoes will tell you if you pronate (run on the inside of your foot) or supinate (run on the outside of your foot).

How to Improve Your Running Strike

Many coaches advise runners to run as if they’re falling to encourage them to use the front of their feet for balance. Heel-strikers can’t alter their gaits overnight. Shift in strike patterns cause damage if done too abruptly. Instead, to improve your gait, follow a carefully structured program, and work closely with a foot doctor to transition safely and without injury.

If you experience pain during and after running, visit Deer Creek Foot Care in O’Fallon, MO. For over 13 years, their team of podiatry experts has successfully treated ankle and foot pain caused by sports injuries. They’ve performed thousands of surgeries to restore foot health. They also provide orthotics to improve muscle alignment and gait. To schedule an appointment, call (636) 240-1127, or go online to learn more about their services.