It’s Okay to Heel Strike (sometimes) — Here’s Why from Coach Sage Canaday
When it comes to running form, few topics spark as much debate as heel striking. Many runners worry that if their heel touches the ground first, they’re doomed to inefficiency, injury, or slower times. But here’s the truth: it’s not that simple.
A heel strike isn’t automatically bad. The key lies in where your foot is landing. If your stride causes you to reach far out in front of your body, that kind of overstriding heel strike can waste energy and put extra stress on your legs. That’s the type most runners want to avoid.
But if your foot is landing closer to underneath your center of mass, a slight heel strike can actually be just fine. In fact, it might even be your most natural and efficient stride.
Take me as an example. At age 14, I ran a 16:23 I ran 5Ks in cross country with a pretty obvious heel strike—nothing graceful about it.
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Fast forward 11 years: I ran a 2:16 marathon (that’s 5:13 per mile or 3:14 per kilometer), still with the same noticeable heel strike. The form wasn’t picture-perfect, but it worked for me—and it was efficient enough to run fast.
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The takeaway: Don’t get caught up in trying to force a “perfect” footstrike. Your body has its own natural stride, and for some runners, that includes landing on the heel. What matters most is avoiding overstriding and focusing on consistent, strong, and injury-free training.