Even at slower running speeds, heel striking was found to increase cumulative loads and average loading rates beyond pain and injury predisposing levels on the knee-joint as compared with forefoot running, which was found to be most clinically effective at reducing net impacts to the knee.
One of the greatest advantages of forefoot striking when running is it was found to significantly increase cadence, which results in less time for abnormal foot motions to take hold and prevents impacts from reaching pain-inducing levels than heel strike running. Basically, forefoot running is better because it results in a contact with the ground that’s so brief that many forms of impact are not fully produced or even produced at all!
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 of the many ways forefoot running prevents injury is by naturally increasing cadence which was found to reduce damaging contact forces and peak ground reaction forces on the leg.
How a higher running cadence is better for the knees and hips and improves performance, too, as compared to a lower running cadence.
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