Health · Fitness & Nutrition · 6 hrs ago
Study questions claims that heel striking and cadence increase running injury risk
A review published this week examined common advice about running technique.
It found that available evidence does not show that landing on the heel, by itself, raises injury risk.
In studies gathered by the review, heel striking was common among endurance runners, including recreational marathon runners.
The review also found that runners naturally use a wide range of cadences, from 150 to 210 steps per minute.
Factors such as body size, age, footwear, speed and running surface can affect cadence.
Changing foot strike or cadence shifts how forces act on the body, but there is no reliable evidence that doing so improves performance or reduces injury risk.
The review’s practical advice is to use the running style that feels comfortable and allows you to run without pain.
A report questions claims that heel striking is inherently harmful and that 180 steps per minute is the optimal running cadence.
It says available scientific evidence does not show that any foot-strike pattern raises injury risk.
The report found that cadence varies widely among runners and depends on factors including age, footwear, speed and running surface.
It found no reliable evidence that deliberately changing cadence improves performance or reduces injury risk.
The article advises runners to keep the technique that feels comfortable and lets them run without pain.
- Who
- Runners, including recreational, experienced and elite runners.
- What
- A report questions common claims about heel striking, an optimal cadence of 180 steps per minute and injury risk.
- When
- Published the week of October 12, 2026; the article does not give the report’s exact publication date.
- Where
- Not stated
- Why
- The report compares observed running behaviour with previous scientific studies and finds insufficient evidence to support the claims.
This story does not have two clearly opposing sides.
This story does not have a timeline yet.
- Publication
- Runner's World UK published the article on October 12, 2026
- Foot strike
- 55% of elite endurance runners and 90% of recreational marathon runners were found to use a rearfoot strike
- Cadence range
- 150 to 210 steps per minute
- Cadence evidence
- No reliable scientific evidence that changing cadence improves performance or reduces injury risk
Sources
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