Is Forefoot Running Really Faster Than Heel Striking? YES!

One of the many reasons forefoot running (see here what a proper forefoot strike looks like) is faster than heel strike running is that it makes the most proper use of the arch of the foot as well as the Achilles tendon in ways that make these natural spring structures significantly more energy-efficient in storing and releasing more energy-saving elastic power. The big reason why this saves energy is because it dramatically lowers energy costs in the muscles.

Is Forefoot Running Fast? — In running, sustainable energy economy largely depends on how well your arch and Achilles tendon behaves as a spring whereby forefoot running was found to do the most good in allowing the arch and the Achilles tendon to function most optimally as energy-saving springs as compared with heel strike running, which was found to cause these structures to go ‘offline’ in contributing any spring energy.

In contrast, landing heel-first (heel striking- shown below) when running runs counter to energy conservation by completely hindering the efficient use of both the arch and the Achilles, while loading higher-than-normal impact stress through these areas as well.

One could argue ‘I saw a heel strike runner win a major marathon, so heel strike running must be faster!” Statistically speaking, forefoot runners win more major races across all distances and break more world records by a significantly larger multiple than heel strike runners. When a heel strike runner wins, this is an exception of which an exception doesn’t un-prove the rule, it proves the rule. Forefoot runners are also able to compete in more races per year because they naturally have less frequent injuries and less severe injuries due to the impressive low-impact nature of forefoot striking.

More firmly established research by Alexander published in the Journal of Experimental Biology demonstrated that the muscles, tendons, and ligaments of the lower leg and foot store elastic energy during the loading phase of gait and return that energy when the flight phase of gait is initiated thereby reducing muscular work and saves metabolic energy.

Forefoot running is associated with the mechanical descriptors relevant to the optimal movement patterns and force applications that result in both less total work and physiological strain – this may suggest why elite distance runners who forefoot strike experience fewer injuries than elite distance runners who heel strike.

Furthermore, according to Rocco and Merin in a 2014 study in the Journal of Biomechanics, running economy is strongly influenced by effective exploitation of elastic energy stored in the tendons.

Forefoot running is more energy-efficient than heel strike running because a forefoot strike allows for higher storage and return of elastic energy in the tendonous structures of the lower leg and foot.

Why is Heel Strike Running Is NOT Faster than Forefoot Running — *Left,* shows a heel strike landing which decreases knee joint compliance allowing for a rougher interaction with the ground and a less springy gait. *Right,* shows a forefoot strike landing in which both knees are highly compliant which provides cushioning and energy return at each step.

The joints of the lower leg were also found to be more compliant (better bendability), which is another metric for energy efficiency in a forefoot strike landing

Additionally, the Achilles tendon and the foot’s arch supplied more elastic energy in a forefoot strike than in a heel strike landing because forefoot strikers experience greater arch compression which permitted more elastic energy storage and recoil in the longitudinal arch.

Is Forefoot Running Really Faster than Heel Strike Running? — In forefoot running, the arch undergoes 3-point bending and heightened compression which enables more supply of elastic, passive energy for running efficiency.

Unfortunately in heel strike running the energy-enhancing arch compression does not occur because landing heel-first means you’re landing behind the arch (shown below), which was found to prevent the arch from under-going 3-point bending which prevents the arch from making any elastic contributions.

In looking at the economical significance of greater arch compression when running, Ker et al., found that the arch of the foot accounted for 17% or slightly more of the total energy turnover per step, confirming that the arch of the foot is a major source of energy-efficiency. This is also why that if you want to be sure you’re running with excellent running economy that sustains most safely on the leg, including the arch and Achilles, you must be landing with a forefoot strike.

On the other hand, if you run as a heel striker, you lose this energy source from the arch, and to compensate for this loss, more muscular effort, which is hugely costly, is needed for sustained momentum.

All in all, how you land on your feet when running has big implications for running economy whereby the essential features of a forefoot strike are a compliment activation of the spring properties of the arch and the Achilles. In other words, forefoot running makes the most appropriate and functional use of the elastic structures in the lower leg, whereas heel strike running does nothing advantageous for these structures other than constantly damaging them. This is fundamentally why forefoot running continues to be relevant and effective! Need more convincing why you’re better off as a forefoot runner? Here are all the evidence-backed reasons forefoot running is not only more efficient, but more safe by all measures than heel strike running.

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