Loading Rate Explained

In brief: Loading rate is how quickly the impact force rises when your foot lands. A very sharp, fast spike of force is associated in some research with higher strain, so a smoother, more gradual loading is often considered desirable.

What is loading rate?

Loading rate is a measure of how fast the force on your body builds up at the moment of landing, rather than just how big the peak force is. A high loading rate means the force arrives as a sharp, sudden spike; a lower loading rate means it builds more gradually through the landing.

Why it matters

Research has linked a high loading rate with greater stress on bones and tissues for some runners, which is why a smoother landing is often encouraged. It is the abruptness of the impact, not only the total force, that seems to matter for managing strain over many thousands of steps.

How it is measured

Loading rate is usually measured in a lab using force plates that record how quickly force rises after contact. Some advanced wearables estimate related impact measures. For most runners it is more of a concept to understand than a number to chase.

What to look for

Landing with the foot closer to underneath you, keeping a reasonable cadence and avoiding a stiff, reaching overstride all tend to soften the loading rate. Cushioned shoes can also smooth the initial impact spike for many runners.

Loading rate and your running kit at OD's

Cushioned shoes can help soften the initial impact of each step. The team in St Helens can talk you through cushioning options, and we offer next-day delivery and free click and collect.