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

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You may have heard conflicting advice: "Run on your toes," "Strike with your heel," "Take long strides." With all these recommendations, it's hard to know what to do. This confusion is normal; even experts have long debated the issue.

Good news: There is no universal "perfect" technique, and that's liberating.¹ Research shows that a few simple principles effectively reduce the risk of injury, without having to revolutionize the way you run. What science teaches us about running technique:
  • The speed of impact with the ground (not the total force) is the key factor in injuries.
  • Taking small steps (170-190 per minute) naturally reduces this impact.
  • Ground noise is an excellent indicator: less noise = less impact²
  • Heel or forefoot? It doesn't matter if you follow the two previous points.

This article explains the behaviors that truly protect your joints. For more information, check out our guide to running shoes.

What is the best running technique? There isn't one.

However, certain behaviors while running can minimize the risk of injury.

The priority is to reduce the speed of the impact force of the foot on the ground. The technical factor in running that causes injuries is not the amount of force that strikes the ground, but rather the speed at which that force strikes the ground. This is called the speed of impact force. Studies have shown that the noise made while running is a good indicator of this impact force velocity.

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We must therefore do two things when we run:

  • 1) Take small steps. Try to aim for between 170 and 190 steps per minute.
  • 2) Run with less noise when your foot hits the ground.

These two actions reduce the speed of the impact force when running, which in turn decreases the chance of injury.

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Should you run on your toes or your heel? 

Research has not been able to provide a definitive answer to this question yet.

The focus should not be on running on your toes or your heel, but rather on taking small steps and making less noise. So, if you succeed with these two small tips, it doesn't matter if it results in a heel strike or a forefoot strike, it's not important!

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However, we know that runners who strike with their heels have higher ground reaction forces (which is a major factor in causing injuries) and take longer strides.

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To learn more...

To learn more For more information on running, check out the podcast. "Tell me about health" created by one of our physiotherapists, Alexis Gougeon.
Episode #1 (in French) discusses the prevention and treatment of running injuries.

Find the episode on YouTube:

Click below to listen to episodes on podcast platforms:

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Sources:

  • 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 Medicine. 2020 May;50(5):885-917.
  • Huang Y, Xia H, Chen G, Cheng S, Cheung RT, Shull PB. Foot strike pattern, step rate, and trunk posture combined gait modifications to reduce impact loading during running. Journal of biomechanics. 2019 Mar 27;86:102-9.
  • Wang J. (2020). Effects of 12-week cadence retraining on impact peak, load rates and lower extremity biomechanics in running. PeerJ.
  • Tate JJ (2017). Sound-intensity feedback during running reduces loading rates and impact peak. journal of orthopaedic & sports physical therapy.

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