Objective of the study was to analyze the key running footwork options versus the running efficiency and running related injuries exposure in the sport elite. Research methods and structure. We tested the running footwork techniques of the cross-country running elite and found the running related injuries incidence rate in the forefoot strike groups being 2.6 times lower than in the rearfoot strike ones. We also found the group diagnosed with a chronic exercise syndrome reporting meaningful pain relief within one year after making transition to the forefoot strike technique. We used a strike index as the key criterion in the running footwork tests and analyses. The strike index is a characteristic of the ground contact point location in percent to the full length of the sole - applicable to classify the running footwork into at least the rearfoot strike and forefoot strike techniques. It was found that the running footwork normally changes at sub-maximal running speed. We used a cluster analysis to group the sample into the (1) forefoot-strike-only group that never resorts to a different ground contact technique; (2) rearfoot strike-only group; and (3) transitional group that normally uses rearfoot strike making the foot flatter at higher speeds. We also found that the strike index tends to significantly sag with the running speed growth Results and conclusion. It is commonly believed that the most efficient running technique requires the movements being kept economic due to the `vertical stiffness` model of the lower-limb muscle work to attain a high strike index; with the running kinematics and kinetics also dependent on the running footwear. Thus the too soft shoes with cushioning soles may be detrimental to the lower-limb stiffness, in contrast to the thin-sole ones. The study shows, however, that we have good reasons to believe that the forefoot strike technique is generally less traumatic for the lower limbs than the rearfoot strike. It should also be emphasized that some special types of footwear may distort the running kinetics and kinematics and thereby increase the risks of running related injuries.
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