12/09/2025
Is Forefoot Striking Better?
Footstrike matters, but not in the way most runners assume.
Here’s what the science actually says:
👣 Forefoot striking
• Shorter ground contact times (performance benefit)
• Better use of the stretch-shortening cycle
• Higher knee stiffness
• Lower impact forces at initial contact
• Higher loads on calf, Achilles, and plantar structures
👟 Rearfoot striking
• More common in long-distance races
• Longer contact times
• Greater loads at the knee
• Often more economical for long events
No footstrike is best. It depends on distance, anatomy, and load tolerance.
But if you want to sprint better late in a race? Mid/forefoot mechanics can help.
Your Arms Matter More Than You Think
Abnormal Arm mechanics can ruin rhythm. Arms do 2 major things:
1️⃣ Counterbalance the rotating legs
2️⃣ Minimize changes in horizontal velocity
Chaotic arm action? Usually, a sign that something is off elsewhere (hips, trunk, rhythm, or stiffness).
Clean arms = clean force transfer = clean stride.
Running is a Mid-Range Sport
There is no scientific evidence to suggest that flexibility influences the risk of running injuries or that stretching reduces the risk of injury development.
Multiple systematic reviews have suggested there is no injury prevention benefit of stretching. Rather, it is possible that athletes who always feel the need to stretch because 'muscles are tight' are demonstrating signs of tissue overload.
Some ankle motion (~20 degrees) and toe extension (>30 degrees) may be required to allow proper translation of the upper limb over the foot and ankle and avoid abnormal mechanics.
Fatigue is a Factor
When runners slow down, one of two things happens:
In shorter races (5K):
📉 Cadence drops
In longer races (marathon):
📉 Step length drops
Fatigue also reduces leg stiffness → worse elastic energy return → slower pace.
