A Review of Foot Strike Patterns and Injury Considerations in Recreational Endurance Runners

Abstract

Background: Running is one of the most widely practiced forms of exercise, but injury rates remain high. Recreational runners report 6.9 to 8.7 running-related injuries per 1000 hours of running (Videbæk S et al., 2015). Foot strike pattern is one biomechanical factor that has been linked to injury risk. Objective: To review current evidence on the effects of foot strike techniques on running biomechanics and injury risk in recreational runners. Methods: A targeted literature search of PubMed (2021–2026) was conducted as part of this narrative review, using keywords “foot strike,” “run,” “jog” combined with “injury,” “kinematics,” “kinetics,” “biomechanics,” “muscle,” and “energy.” Eligible studies included clinical trials, systematic reviews, observational studies, and biomechanical studies in English. After deduplication and screening, 29 studies were included. Results: Rearfoot strike (RFS) was generally associated with higher impact peaks, vertical loading rates, and knee joint loading. Forefoot strike (FFS) reduced impact forces but increased loading on the Achilles tendon and metatarsals. Evidence indicates no universally superior strike pattern; outcomes depend on individual anatomy, injury history, and training characteristics. Conclusion: Changing foot strike pattern shifts how load is distributed across the lower limb rather than reducing load overall. Any transition should be individualized, gradual, and paired with targeted strength work.