Landing with a forefoot strike when running was found to prevent irregularities in your entire mechanics that account for the avoidance of damaging impacts to the knee as compared with heel strike running.
Unlike forefoot runners, heel strike runners have the highest risk of abnormal bone loading and strain, and therefore bone injury, because regardless of thick shoe cushioning, heel strike running always produces the highest amounts of the vertical ground reaction force (high burst in prolonged collision impact) and peak accelerations (opposing forces on the bones).
When it comes to protecting your lower back long-term, the research reveals that foot strike matter immensely whereby forefoot running prevents the weakening of the shock-absorbing structures in the back, preventing impact-induced degenerative changes to the back that are caused by heel strike running.
The best starting place to avoid heel striking when running is to avoid lifting the front of your foot back upon and at landing, rather learn to relax the front of your foot and let it fall to the ground so that you can actually land directly on the balls of your foot.
It turns out, cushioned running shoes are bad for your ankles! A new study finds thick cushioned running shoes with a large heel flare increases the risk for ankle injury by increasing inappropriate ankle movements at touchdown and results in higher initial joint pronation. Even worse, these shoes also caused the highest touchdown velocity of the heel, the highest vertical impact force peaks and the highest maximum vertical loading rate as compared with minimalist shoes.
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