Heel strike running is bad because multiple lines of research over the last few decades have proved the many verifiable aspects of heel strike running that are primarily responsible for nearly all running injuries vs forefoot running.
Research found that there’s no way a heel strike runner can run with less impact, even if they implement low-impact mechanics, like a higher cadence as compared with forefoot running.
One way heel striking when running is less efficient than forefoot running is that it fatigues the legs faster. This is because landing heel-first when running puts more taxing mechnanical and physical stress on the muscles, soft tissues, joints and bones as compared with forefoot running.
Heel strike running was found to increase the risk for an Achilles injury by causing excessive heel motions that increases bending strain and rotational stress on the tendon as compared with forefoot running.
Heel strike running is bad for the leg, not just by burdening the leg with more impact loads, but by causing the stance leg to be more unbalanced and ‘wobbly’, which increases the risk for a hyperextension injury to the leg.
One reason heel strike running is bad for the Achilles is that at heel strike, greater compressive impact is loaded through the tendon which was found to initiate degreeatniove changes to the tendon as compared with forefoot running.
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