Myths and realities in running – What is the best running technique?

You may have heard conflicting advice: “Run on your toes,” “Land on your heels,” “Take long strides.” With so many recommendations, it’s hard to know which one to follow. The advice varies depending on the problem, the person, and the desired goal.

There is no single perfect running technique that works for everyone. Certain adjustments can reduce impact, and stride-modification programs have reduced injuries in trials¹. That doesn’t mean that just two pieces of advice are enough to prevent every injury.

What studies show about running technique:

• A faster increase in force at the moment of foot strike was observed in runners who had previously suffered a stress fracture—a hairline crack in the bone caused by repeated stress. This finding does not prove that this increase causes the injury.
• At the same running speed, a slight increase in the number of steps per minute can reduce the mechanical stress on certain joints.^{2, 3}
• Looking for quieter footing can help reduce the impact: a small study observed this effect immediately after a guided workout.⁴
• Heel or forefoot—the part near the base of the toes? Changing which part of the foot touches the ground shifts the load between the knee and the ankle. A 2020 review did not find that one type of foot strike was more effective at preventing injuries.⁵

This article explains two possible ways to adjust your stride, along with their benefits and limitations. For more information, check out our guide to running shoes.

What is the best running technique?

No single running technique is best for all runners. Slightly shorter, faster strides or quieter foot strikes can reduce certain impacts. The choice of adjustment depends on your running style and your symptoms. Changing your stride can be part of a plan to reduce the risk of injury.

Loading rate describes how quickly force increases when the foot strikes the ground. It differs from the maximum force reached during the stance phase. A 2016 review found a higher loading rate among runners with a history of stress fractures. Most measurements were taken after the injury; therefore, they do not allow us to determine whether this characteristic was present beforehand. The data on other injuries did not allow for a clear conclusion.⁶ The sound of your footstrikes can serve as a guide for adjusting your running form; it is not a substitute for the measurements used in studies.

In a study involving 14 healthy young adults, the runners received a reading of their footstep noise on a tablet. After 15 minutes of training aimed at quieter footstrikes on a treadmill, the maximum force at the start of the footstrike and the loading speed had decreased. This immediate effect was also observed in measurements taken off the treadmill. This study did not track long-term injuries.⁴

How can you adjust your stride to reduce the impact?

Slightly shorter, faster strides—or quieter foot strikes—can reduce the impact of running. These adjustments should be tailored to your age (see our article on the age limit for starting to run), your experience, and your symptoms. The studies cited do not show that a single guideline applies to everyone.

You can discuss these two options with your physical therapist:

• Take slightly shorter, faster steps while maintaining the same running speed. Cadence refers to the number of steps per minute. There is no one-size-fits-all ideal number. In a study of 45 healthy runners, a 5–10% increase in their usual cadence reduced the mechanical energy absorbed at the knee—that is, the work required to slow the movement during the stance phase. Another study tested a 10% increase with different types of foot strike and upper-body positions.^{7, 2, 3}
• Look for quieter surfaces to run on. Try to land your foot more gently, without forcing yourself to run on your toes.

A stride-training program reduced both impact and injuries in a randomized controlled trial. However, this trial does not demonstrate that the decrease in loading speed alone accounts for the reduction in injuries.⁸

In this study, 320 participants completed the follow-up. Beginner runners were randomly assigned to two groups. For two weeks, one group learned how to reduce impact using a real-time visual display. The other group ran on a treadmill for the same period, without this display. Over the following year, 16% of participants in the first group and 38% in the second group sustained an injury. Comparing the risk over the course of the follow-up showed a 62% relative reduction. This result applies to the program studied; it is not an individual guarantee.⁸

Should you run on the ball of your foot or on your heel?

Runners who are injury-free do not need to consistently transition from heel to forefoot to prevent injuries. A 2020 review was unable to determine which type of foot strike was more effective at preventing injuries. It notes that a change in foot strike shifts the stress to other areas, particularly the ankle.

The goal is to find a running style that suits your needs, rather than imposing the same stride on everyone. Slightly shorter or quieter strides are options worth trying. If you’re experiencing pain, a physical therapist can assess whether changing your stride is appropriate for you.

Studies comparing foot strike patterns often find a higher loading rate with heel strike. This difference also depends on footwear, stride rate, and body position. Studies by Huang and Lieberman measured forces and movements but did not demonstrate that a particular foot strike caused injuries.^{7, 9} Stride length and the part of the foot that touches the ground are two distinct characteristics: one does not automatically imply the other.

Does running cause osteoarthritis of the knee?

According to a 2017 review, the link between running and knee osteoarthritis remains unclear. Osteoarthritis primarily affects the cartilage, the layer of tissue that covers the surfaces of the joint. The review compiled studies that met specific criteria. Some studies reported fewer surgeries for osteoarthritis among runners, but their results did not prove that running was the cause.¹⁰

If the pain returns every time you start running again, our page “Why Do I Keep Getting Injured While Running?” and the one on overuse injuries explain how an increase in duration, frequency, or intensity can exceed what your body can handle. If you’re already dealing with an injury, see what to do about a running injury.

To learn more...

The podcast “Parle-moi de santé, ” hosted by our physical therapist Alexis Gougeon, discusses running with Blaise Dubois in its first episode.

Episode 1: Running with Blaise Dubois

This episode covers injuries, their prevention, their treatment, and running shoes.

• Listen to Episode 1 of "Parle-moi de santé" on running on YouTube
• Listen to Episode 1 of "Parle-moi de santé" about running on Podbean

Sources:

1. Doyle E, Doyle TLA, Bonacci J, Fuller JT. The Effectiveness of Gait Retraining on Running Kinematics, Kinetics, Performance, Pain, and Injury in Distance Runners: A Systematic Review with Meta-analysis. J Orthop Sports Phys Ther. 2022;52(4):192-A5. ↩ Back to text
2. Schubert AG, Kempf J, Heiderscheit BC. Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 2014;6(3):210-7. ↩ Back to text: 1st, 2nd citations
3. Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296-302. ↩ Back to text: 1st, 2nd citations
4. Tate JJ, Milner CE. Sound-Intensity Feedback During Running Reduces Loading Rates and Impact Peak. J Orthop Sports Phys Ther. 2017;47(8):565-569. ↩ Back to text: 1st, 2nd citations
5. Anderson LM, Bonanno DR, Hart HF, Barton CJ. What Are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics. Sports Med. 2020;50(5):885-917. ↩ Back to text
6. van der Worp H, Vrielink JW, Bredeweg SW. Do runners who suffer injuries have higher vertical ground reaction forces than those who remain injury-free? A systematic review and meta-analysis. Br J Sports Med. 2016;50(8):450-7. ↩ Back to text
7. Huang Y, Xia H, Chen G, Cheng S, Cheung RTH, Shull PB. Foot strike pattern, step rate, and trunk posture: combined gait modifications to reduce impact loading during running. J Biomech. 2019;86:102-109. ↩ Back to text: 1st, 2nd citations
8. Chan ZYS, Zhang JH, Au IPH, An WW, Shum GLK, Ng GYF, et al. Gait Retraining to Reduce the Incidence of Injury in Novice Distance Runners: A 1-Year Follow-up of a Randomized Controlled Trial. Am J Sports Med. 2018;46(2):388-395. ↩ Back to text: 1st, 2nd citations
9. Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D’Andrea S, Davis IS, et al. Foot strike patterns and collision forces in runners who habitually run barefoot versus those who run in shoes. Nature. 2010;463(7280):531-535. ↩ Back to text
10. Timmins KA, Leech RD, Batt ME, Edwards KL. Running and Knee Osteoarthritis: A Systematic Review and Meta-analysis. Am J Sports Med. 2017;45(6):1447-1457. ↩ Back to text

Our physical therapists defined the research strategy, plan, and clinical content of this article. An AI tool assisted with the literature review and text editing to ensure consistency in content and writing style.