Rethinking Running: Load, Footwear, and the Truth About Injury
Running is one of the most accessible and effective forms of exercise—but it’s also one of the most misunderstood.
Every few years, a new trend emerges: minimalist shoes, maximalist shoes, heel striking is bad, forefoot is best, change your cadence, fix your posture… The advice often swings between extremes, leaving everyday runners confused about what’s “right” or “safe.”
At Poseidon Performance, we take a more grounded approach—rooted in evidence, clinical experience, and performance coaching at the highest level. Rather than chasing trends, we ask better questions:
Why is this runner in pain? What’s their injury history? What does their body currently tolerate? How has load been managed?
The answers, as always, are found in the details.
Running Isn’t Dangerous — Poor Load Management Is
Pain and injury don’t occur because you run.
They occur because tissue load exceeds tissue capacity.
In other words, injury is caused by excessive stress without adequate recovery. It’s not about whether you heel strike or toe strike. It’s about whether your tissues—tendons, joints, muscles—have been conditioned to handle the training load placed upon them. When load exceeds recovery capacity, breakdown occurs.
This is the fundamental principle behind injury prevention, rehabilitation, and performance development.
What Changed in the 80s: Foam, Footwear, and Mechanics
It’s often overlooked, but the evolution of running shoes has had a huge impact on how people move.
In the 1970s, footwear like Converse and thin-soled trainers were common. Flat, minimal shoes encouraged a more natural forefoot or midfoot landing, particularly when running at speed. There was no foam to absorb a heavy heel strike, so people adapted.
Then came the foam era. In the 1980s, brands like Nike introduced cushioned soles with elevated heels. This allowed runners to land heavily on their heels without discomfort, and so heel striking became the dominant pattern—not necessarily because it was better, but because it was now tolerable.
That said, labeling heel striking as “unnatural” isn’t accurate.
Some runners heel strike efficiently and injury-free. Others overstride, creating braking forces that contribute to stress and dysfunction.
Like most things in performance: it depends.
Your Body Will Find Efficiency—But Not Always Optimally
Another common belief is that “the body will always find the most efficient movement pattern.”
This is only partly true.
Your body will find the path of least resistance, based on your current mobility, strength, injury history, and motor control. That doesn’t mean it’s the best path.
If you lack ankle mobility or glute strength, or if your nervous system is still compensating from a previous injury, your body might default to a movement strategy that feels efficient—but stores up problems over time.
At Poseidon Performance, we don’t just watch how someone moves—we assess why they move that way, and what it means for their performance and long-term health.
Foot Strength Matters—But It’s Only One Piece
The focus on foot strength is welcome—and valid. The foot plays a vital role in shock absorption, proprioception, and propulsion. A strong, mobile foot is essential for runners of all levels.
But to suggest that foot strength alone will prevent pain or fix running mechanics is reductive. Running is a full-body skill. It relies on:
Hip and hamstring strength
Core stability
Thoracic and pelvic control
Coordination across multiple joints and planes of motion
Foot drills are helpful. Strength training is essential. Context is everything.
The Only Exercise Proven to Reduce Injury
Form changes and new shoes are often touted as injury solutions. But when we look at the data, only one exercise has consistently shown a significant reduction in injury rates:
The Nordic Hamstring Curl reduces hamstring injury risk by up to 70% in elite sport.
Beyond that, it’s not about individual exercises—it’s about how training is structured. Strength training, plyometrics, proper warm-ups, and intelligent load management are far more effective than obsessing over foot placement or cadence in isolation.
So Should You Change Your Running Style?
Only if there’s a reason to.
If you’re injured, a temporary change in stride or foot strike might help offload an overloaded tissue.
If you’re not injured, and you feel efficient, strong, and symptom-free—there’s probably no need to fix what isn’t broken.
It’s not about running “right.” It’s about running in a way your body can handle, based on its current capabilities.
At Poseidon, We Coach with Precision
We work with everyone from recreational runners to world-class athletes and post-operative clients. Our role isn’t to guess, chase fads, or apply blanket solutions. It’s to:
Assess your movement with a critical and clinical eye
Build a robust foundation of strength and control
Manage load strategically
And guide you towards long-term, pain-free performance
We don’t sell trends.
We engineer comebacks.
If you’re unsure whether your running style is helping or hurting you, or if you’re dealing with nagging injuries that just won’t go away—get in touch. At Poseidon Performance, we help you run stronger, move better, and stay injury-free for life.
