Barefoot running vs. heel striking – which one is actually better?

Can running technique determine whether you get injured or not? In this article, you will learn why more and more runners are switching to natural running.

Why does running cause so many injuries?

Running is a completely natural way for humans to move – yet a large share of runners suffer from knee, ankle, or back problems.

The problem is usually not running itself.

The problem is technique.

The modern running style – landing on the heel first – loads the body in a way it was not originally designed for.

Heel striking – common but problematic

Most runners run so that the foot hits the ground heel first.

This causes:

• a strong impact on the body with every step
• a braking motion (which slows you down)
• extra strain on the knees and lower back

Heel striking is basically only possible because modern running shoes cushion the impact.

Without shoes, this style would feel uncomfortable immediately – and that is exactly why it is not natural.

Natural running technique (barefoot running)

Natural running works in a completely different way.

The most important principle is:

👉 The foot lands under the body’s center of mass – not in front of it

The landing happens like this:

• the forefoot touches the ground first
• then the midfoot
• the heel comes down lightly at the end

This allows:

• a softer landing
• better shock absorption
• more efficient forward movement

Your body uses its own natural “suspension system.”

See for yourself: what good running technique looks like

Haile Gebrselassie – one of the greatest runners of all time:

Lee Saxby demonstrates the basics of natural running, and this gives an excellent picture of the differences between the styles.

Why do barefoot shoes change the way you run?

Barefoot shoes are designed to support natural movement.

They are:

• lightweight
• flexible
• without unnecessary cushioning

👉 This means your body forces you to run correctly.

When heel striking no longer works, your running technique naturally begins to correct itself.

👉 Explore barefoot shoes:

https://brandstore.fi/Paljasjalkakengat

👉 See the most popular Vivobarefoot models:

https://brandstore.fi/Vivobarefoot

How to start natural running (important!)

Do not make the most common mistake: transitioning too quickly.

Start like this:

• shorten your stride
• keep your cadence slightly higher
• run short distances at first
• focus on landing with the foot under your body

💡 A good rule of thumb:

If your running sounds quiet, you are doing it right.

The biggest mistake: “my own style”

Many people say:

“There is no single correct running technique.”

In reality, this often leads to incorrect technique staying in place.

Natural running is not a trend – it is the original human way of moving.

Children run like this automatically.

So do the world’s best runners.

What benefits do you get from proper technique?

When you run naturally:

✔ fewer overuse injuries

✔ better running feel

✔ more efficient movement

✔ a lighter and more relaxed stride

Finally

Running is not as simple as it looks.

Technique determines everything.

When you learn to run correctly:

• running feels lighter
• your body is under less strain
• you improve faster

Be natural – also when you run.

👉 Start here:

https://brandstore.fi/Vivobarefoot