When it comes to running performance, most runners think of VO₂Max or lactate threshold. But there’s another important variable that determines the running performance over long distances: Running Economy (RE).
Running economy is essentially how efficiently your body uses oxygen at a given pace. Think of it like fuel efficiency in a car. Two cars going 60 km/h might be vastly different in how much fuel they burn. Runners are no different, some glide along, using less oxygen for each kilometre, while others burn through their tank faster at the same pace. Two runners might have the same VO2Max, but the one with better Running Economy will perform better.
Running Mechanics such as Cadence, Posture, Joint angles, Leg Stiffness influence the Running Economy significantly. So it is natural for runners to ask how their Running Mechanics impact how they perform. One related question that is always asked by Runners at RunMechanics is if changing foot strike improves their running performance. Should we be heel striking? Mid-foot? Maybe fore-foot like the elites? Can changing your foot strike make runners more efficient? Will it have any impact on Running Economy.
First, the basics. Foot strike is how and where the foot touches the ground when running:
Heel strike (rear-foot): Runner lands heel-first with your toes pointing slightly up.
Mid-foot strike: Runner lands relatively flat, evenly between heel and ball of the foot.
Fore-foot strike: Runner lands on the ball of your foot first, with the heel touching down lightly afterward (or sometimes not at all).
While recreational runners mostly heel strike, elite runners often showcase a mix, varying by pace and terrain.
The 2024 systematic review and meta-analysis examined over 1,100 runners across 51 studies to answer this very question clearly. And the results might surprise you:
There’s essentially zero meaningful difference in running economy between heel-strikers and mid- or fore-foot strikers.
The data shows almost no difference in oxygen consumption between different foot-strike patterns when runners maintain the same pace. Specifically, the standardized difference between these groups was negligible. In other words, whether you heel strike or fore-foot strike isn’t directly impacting how efficiently you run.
Mid & Fore-foot Strike: Calf muscles contract more slowly using the achilles tendon as a “free” spring, so theoretically saving energy. But this demands higher muscle forces at the ankle early in stance, raising energy costs elsewhere.
Heel Strike: While some braking occurs, the overall metabolic impact is minimal, as these runners tend to adjust cadence and stride mechanics for better economy.
If foot-strike pattern alone isn’t the secret, what factors truly differentiate more economical runners?
Here’s what most biomechanics studies consistently find important:
Cadence (Step Rate):
Economical runners typically run with slightly quicker steps (3–5% higher cadence). Faster cadence reduces stride length, decreases vertical bounce, and softens braking forces—saving precious oxygen. Cadence Training
Less Bounce (Vertical Oscillation):
Keeping vertical movement minimal (around 1–2 cm lower bounce) helps runners waste less energy moving up and down, instead directing energy forward. Optimizing Vertical Oscillation
Higher Leg Stiffness (Elasticity):
Think of your legs like springs. Runners with better economy maintain higher stiffness, allowing their tendons to efficiently recycle energy from every step instead of absorbing it.
Not Overstriding:
Landing closer to under your center of mass, regardless of your strike pattern, reduces braking force. Less braking means less energy spent re-accelerating with every stride. Prevent Overstriding
Quiet Upper Body and Arms:
A stable torso and relaxed, minimal arm swing reduce unnecessary muscular effort, leading to lower overall energy costs. Arm Swing & Running Form
Slightly Flatter Foot at Landing:
Landing with your ankle in a mild “toe-up” position (moderate dorsiflexion) smooths your transition from landing to propulsion without adding significant braking or shock.
Shoes to Smooth Foot Transition
Rocker shoes with heel bevels (curved heels) are particularly beneficial for heel strikers—who constitute around 70% of runners—because they mimic the natural heel rocker of the foot, smoothing the transition from heel‐strike to mid‑stance. By encouraging a gradual roll-forward, they reduce the abrupt loading that strains passive structures and shin‑area muscles like the anterior tibialis. This softens the impact, lowers eccentric demand on the tibialis when the foot lowers, and decreases risk of shin splints. Additionally, bevels become more important in thicker or stiffer shoes, helping preserve efficient gait mechanics and overall comfort.
Exact Foot-Strike Pattern: Heel, mid-foot, or fore-foot, choose what feels natural and injury-free. Each style can be equally economical.
Precise Knee and Hip Angles at Landing: Minor differences don’t meaningfully impact your running economy. Avoid obsessing over textbook angles.
Changing your foot strike alone won’t magically boost your running economy. Instead, zero in on these proven factors: quicker cadence, reduced vertical bounce, springy leg stiffness, softer braking, and a stable upper body.
Nail these fundamentals, and your foot strike will naturally settle into the pattern best suited to your body—and you’ll save oxygen without unnecessary biomechanical overhauls.
Courtesy: Team Run Mechanics. This article was first published on runmechanics.in