So... if this is the case, how would you go about changing your running style? Firstly… Don’t!

It is important to understand that changing form (including foot strike) does not always guarantee a more efficient running gait for everybody.  Often, although the concept is simple enough, it can open up a whole new host of running ailments during such a transition. From our experience, the only way your own efficiency can truly be measured is with Video Gait Analysis, observing your entire movement in a controlled and monitored manner. Running tips and advice are so commonly available, yet we all have our own natural style of running, so avoid relying on hearsay in determining your own technique without having your Gait analysed first.

Far be it from us to propose that we have found the cure for all knee pain whilst running. However, our video gait studies have unveiled that the vast majority of people we have analysed complaining of knee pain when running share one similar pattern in their running gait: heel strike.

Initial foot placement when running has to be one of the most commonly discussed topics within bio-mechanics. Forefoot placement is more common for shorter distance events (as Jamaican Usain Bolt clearly demonstrated), but mid foot and rear foot holds so many different beliefs. 

‘Heel planters’ frequently produce more breaking force in front of them. Creating this ‘resistance’ when the heel comes into contact with the ground not only can slow them down, but also can send a ‘shock’ wave up into the body. Also, if you happen to see any heel strikers running, you will notice that they have to almost lock their knee in order to actually plant their heel down. Any limb / structure that is extended in this fashion is vulnerable to ‘wear & tear’. With 1300 steps a mile, the outcome is predictable.

We have found that the athletes who use mid foot placement have far less knee problems during and after running. Running with this technique promotes the supporting joint to be flexed at initial contact. This intern not only reduces undue strain on the knees but also can also provide overall a more efficient running gait...