When it comes to preventing running-related heel injuries, running shoes with thick cushioned heels were found to actually cause pain and injury to the heel by causing you to land too hard on your heels. The most clinically promising method to protect your heels when running is to adopt a forefoot strike landing which was found to spread impact best over the foot, resulting little to no damaging impact at the heel.
Barefoot running was found to prevent fatiguing muscle contractions and muscle activation from rising to pain and injury predisposing levels in the shins as compared with thick cushioned running shoes, which were found to make the shins work harder, while enduring more compressive forces linked to shin splints and fracture!
Thick cushioned running shoes were found to result in higher impact landings that were perceived as low-impact, indicating a perceptual illusion as compared with barefoot running which was found to produce the biggest reductions in all-around impact levels and other physical stressors,
Research shows if you run barefoot on harder surfaces, the only way it can be done most safely is if a forefoot strike is used, not heel strike. Because forefoot running eliminates the burst in collisional impact, reduces high brake forces while reducing all-around impact forces, allows anyone who runs barefoot to run safely on the hardest of surfaces.
The best foot strike technique for running is the forefoot strike because it reduces nearly all the forms of impact linked to injury, even if you run barefoot on the hardest surface, you will not produce any more impact if you land forefoot-first. Conversly, landing heel-first sets off a shockwave that damages the shins, knees and even lower back!
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