Running Techniques and Injury Prevention: Expert Tips for Better Performance and Safety

More and more people are choosing running to stay healthy. Whether it’s on a treadmill or outdoors, running is an excellent cardiovascular workout. However, there’s been a lot of debate about the right running technique. One common belief is that landing on the heel while running is bad for the knees and can negatively impact performance.

But is this really true? Should you land on your forefoot or your heel when running? And is warming up before a run really necessary? Let’s dive into these questions and clear up the confusion.

Should You Land on the Forefoot or Heel While Running?

Before we answer this, let’s first take a look at a key observation:

Many top long-distance runners do not land on their heels, while many recreational runners in marathon races do. Research has shown that over half of all runners suffer from injuries related to the calf, knee, or ankle joints every year. However, there is no authoritative study indicating that forefoot landing is inherently safer than heel landing for preventing injuries.

That said, if you're used to landing on your heels and experience knee pain, switching to a forefoot or midfoot landing might help alleviate the discomfort. But for those who don’t experience any issues with heel striking, is it necessary to change?

Studies comparing these two techniques suggest that forefoot landing is more efficient, but it can increase the risk of foot and ankle injuries. Ultimately, the choice between the two depends on your body and running style. If you decide to make the switch, it’s important to do so gradually to avoid creating new foot and ankle issues.

Is Warming Up Necessary Before Running?

Many runners believe that warming up with stretches, light jogging, or other activities is essential before a run. However, the benefits of these warm-up routines in preventing injuries are still debated. Some studies have even suggested that certain warm-up habits, like static stretching, can increase the likelihood of injury.

The best advice is to warm up, but do so in moderation. Stretching or excessively long warm-ups may not be as beneficial as previously thought. A light, dynamic warm-up—focusing on gently loosening the muscles—might be more effective than static stretches before running.

Should You Choose the Right Running Shoes?

Your running shoes play an important role in your overall running technique. Different foot types (such as high arches or flat feet) require different kinds of shoes. Therefore, choosing the right pair is critical.

First, determine your foot type. If possible, you can use a foot pressure test, available through some manufacturers, to identify the best shoes or insoles for your specific needs. Additionally, your choice of running shoes should match your running goals. For example, beginners, marathoners, or those running shorter distances might each need different types of shoes. It’s also important to avoid buying brand-new shoes and running a marathon the next day—allow time for your shoes to break in.

How to Develop Correct Running Habits?

To cultivate a healthy running habit, keep these tips in mind:

Avoid Sudden Intensity Increases

Some runners start increasing their distance or intensity too quickly, especially after purchasing new gear or having extra free time. This can lead to injuries. Instead, increase your running intensity gradually.

Run Regularly

Aim to run consistently, such as two times per week, for at least three weeks in a row. Keeping a steady routine will help you build endurance and reduce injury risk.

Choose the Right Running Technique

If you're trying a new technique, make gradual changes. For beginners, focus on short strides and a higher cadence—aiming for around 180 steps per minute. This can help you maintain proper posture and reduce the risk of injuries.

Warm Up or Stretch

You can incorporate light warm-ups and stretching based on your individual needs. A balanced approach to warming up before your run and stretching afterward can help improve flexibility and reduce injury risks.