There is a lot of confusion about this topic. It's first important to understand that there is no one simple answer for this. There are a number of factors, but two stand out above all the rest.
1) The type of footwear you use
2) Your running technique
Read on to find out what to look out for when running, how to assess your technique and watch the video fo visual clues.
So with regard to the footwear. here's a simple question for you. "How strong do you think your feet will get if they're in a cast?" Not very strong, right? Well that's exactly what's happening when you wear those thick, built-up shoes. Your feet can't bend and flex properly. And because most shoes have raised heels, you're not allowing for a proper walking gait. Instead, people tend to land with a harder heel strike than in a more natural, barefooted style. Instead, consider wearing minimalist shoes which allow for proper foot movement and ground feel. Then you'll be able to have proper walking technique without risking injury and/or infections from walking around barefoot everywhere.
As for the running technique, you must land either on the forefoot or flat footed. When you land flat footed, your heel still hits the ground slightly before the rest of your foot does. But it's very minimal and safe. The key is to push off with your rear foot instead of reaching with your lead foot. Think of yourself as a rear wheel drive car. The rear foot is what's pushing your body forward.
To see an example of this, there is a tribe in South America known as the Tarahumara Indians who run either barefoot or with minimalist sandals (usually made from spare tires and ropes!). They run all their lives, including the seniors, and are virtually injury-free!
For more information about In-Home or Online Personal Training, Click Below!