Heel Strike Explained

In brief: Heel strike is when the back of the foot touches the ground first on each step. It is the most common pattern among recreational runners and is perfectly workable. Problems usually come from overstriding, not from heel contact itself.

What is heel strike?

Heel strike is the footstrike pattern where the heel makes contact with the ground before the rest of the foot rolls down. It is by far the most common pattern among everyday runners, particularly at easy and moderate paces. Most cushioned trainers are designed with heel strikers in mind.

Why it matters

Heel striking sends the initial impact through the heel and up the shin. This is normal and well tolerated by many runners. The concern is not the heel contact itself but heel striking while overstriding, where the foot lands well ahead of the body and brakes your momentum.

How it works

In a smooth heel strike the foot lands close to underneath you, the heel touches briefly, then the foot rolls forward to midstance and toe-off. A higher heel-to-toe drop and a cushioned heel help absorb the landing for runners with this pattern.

What to look for

If you heel strike, focus on landing closer to your body and keeping a reasonable cadence rather than trying to change your strike. A well-cushioned heel and a supportive shoe usually make heel striking comfortable.

Heel strike and your running kit at OD's

Shoes with more heel cushioning and a higher drop suit heel strikers. The team in St Helens can point you to suitable models, and we offer next-day delivery and free click and collect.