99: Does Heel Striking Cause Injury? Myth vs Science on Running Injuries

Tread Lightly Running Podcast - A podcast by Amanda Brooks and Laura Norris - Saturdays

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Is heel striking bad? Should you change your running form? You’ve probably heard conflicting answers on your questions about running injuries - so we bring the science to work through myth vs supported theory on running injuries. We also share approaches for actually reducing your injury risk - and these may surprise you. 

Discussion points include:

  • Does heel striking cause injury?
  • Should you change your running form?
  • Do max-cushioned shoes increase injury risk?
  • Did you get injured because you didn’t stretch enough?
  • Can running on concrete cause injury?
  • Will zero drop running shoes reduce injury risk?
  • Can you skip eating before runs?
  • Is strength training protective against injury?
  • What can you do to mitigate injury risk?

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References:

  • PMID: 38053265
  • PMID: 29791183
  • PMID: 34386286
  • PMID: 26304644
  • PMID: 22927504
  • https://journals.lww.com/nsca-scj/Abstract/2020/02000/Influence_of_Gait_Retraining_on_Running_Economy__A.3.aspx
  • https://onlinelibrary.wiley.com/doi/10.1002/jbmr.4658?af=R
  • https://www.doctorsofrunning.com/2024/01/monday-shakeout-can-running-shoes.html
  • Ryan Norris, Mechanical Engineering PE (on explanation of concrete vs asphalt)

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