Finding Your Stride: Mastering Proper Walking and Running Form

Whether you're a seasoned marathoner or enjoy a leisurely stroll, proper walking and running form is crucial for efficiency, performance, and injury prevention. At PodiatryCare, PC, and the Heel Pain Center, we believe that optimizing these mechanics can enhance your quality of life and keep you moving comfortably. In today’s blog, we’ll find out how.

Heel Strike vs. Forefoot Strike

One of the most debated aspects of gait form is foot strike: heel striking versus forefoot striking. Traditionally, heel striking was considered the standard, where the heel makes initial contact with the ground.

Today, research is still deciding if forefoot striking (where the ball of the foot lands first) may be more efficient and reduce impact stress on the joints. Ultimately, the optimal foot strike varies depending on individual biomechanics and running style.

Pressure Distribution and Correct Form

Regardless of your foot strike, proper form involves distributing pressure evenly across your foot throughout the gait cycle:

• Avoid excessive pronation (inward rolling) or supination (outward rolling) of the foot.

• Maintain a neutral posture with your head up, shoulders relaxed, and core engaged.

• Have a natural arm swing and comfortable stride length.

Walking Form and Gait Abnormalities

Gait abnormalities such as limping, pronation, or uneven stride can indicate underlying issues like muscle imbalances, foot problems, or neurological conditions. If you notice any irregularities in your gait, consult a trusted podiatrist.

Running Form

Running form builds upon the same principles of walking but with increased speed and impact. Here are some things to keep in mind during your next jog:

• Whether you're a heel striker or forefoot striker, aim for a midfoot strike where your foot lands beneath your hip.

• Maintain a slight forward lean from your ankles, not your waist.

• Focus on a light and efficient stride.

At PodiatryCare, PC, and the Heel Pain Center, we care for a wide variety of foot and ankle ailments. Dr. Charlotte George, Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.