Does your Running Foot Strike Matter?

Is your running foot strike causing running injuries? Should you change how you land on your feet? Would a different foot strike help you run faster and with less injuries? Get all the information you need to make an informed decision here.

The foot strike has been a hot topic for debate in recent years. There is a lot of information available and I have read most of it to determine if either particular method is more conducive to efficient, injury-free running. As the foot is the only point of contact while running, it is essential to understand how our foot strike affects our entire body.

Amazon Outlet

There are numerous opinions and an abundance of advice available regarding the desired running foot strike and there are proposed reasons for why variations exist. Some say our foot strike is innate and shouldn't be messed with. Others say that the type of shoe you wear determines your foot strike and still others will say it depends entirely on your running form and how you have trained. Hopefully, the following will provide you with the information you need to help you decide if you want to change your foot strike or not.

What are the Various Running Foot Strikes?

Running Foot Strike

The three foot landing positions common for runners are: heel strike, forefoot strike and mid-foot strike. A heel striker lands heel first followed by the forefoot. A forefoot striker lands on the ball of the foot followed by the heel. A mid-foot striker lands on the forefoot and heel almost simultaneously.

Many consider the mid-foot strike as being an intermediate landing as it a variation of both of the extremes: heel striking and forefoot striking. It is a middle of the range landing which will probably change over time as the runner moves towards either end of the range. Lieberman et al. (2010) For this reason, we will only compare heel striking and forefoot striking.

Today, the majority of runners heel strike. There is a general opinion that runners heel strike because of the design of the modern running shoe. The conventional running shoes used in modern times have a well-padded heel and firm arch support. Could this design cause runners to land with their heels first? If we ran with less padding, would we still land on our heels?

Prior to 1970 when the modern running shoe was invented, humans ran long distances in their bare feet, running flats or some other form of minimal footwear. How do you think they landed on their feet? Studies show that in minimal shoes or bare feet, runners tend to have a forefoot strike. An article published in the US National Library of Medicine explains Why Forefoot Striking in Minimal Shoes Might Positively Change the Course of Running Injuries. Take the time to watch how children run—they run naturally and land on their forefoot. 


Does a Heel Strike Cause Injuries?

Running Foot Strike

There is currently no scientific evidence to prove that a heel strike causes injuries. However, studies show that a heel strike has a greater impact transient than a forefoot strike. There is a sudden break at impact that occurs in a heel strike and it occurs whether or not the runner is wearing shoes. The modern running shoe helps to reduce the impact by spreading the force over the rest of the foot, but does not eliminate the impact transient. Lieberman et al. (2010)

Because there is less impact when runners land on their forefoot, many would propose that there would be less running injuries if runners landed with a forefoot strike. This conclusion sounds quite logical; however, it has not been proven to date and although many agree with forefoot running, some still dispute it.

The Late Gordon Pirie, Olympic medalist, is adamant that the initial contact should be on the forefoot. He recommends landing on the extreme outside edge of the ball area of the foot and then rolling gently inward until flat. He is the author of Running Fast and Injury Free. For a free copy of his controversial Ebook, join The Peaceful Runner VIP Club

Jack Heggie, a Feldenkrais practitioner, recommends in his book Running with the Whole Body that our foot should land centrally on the heel (not the back end) and directly under our center of gravity. Once the heel contacts, the pressure should then continue up the outside of the foot and towards the toes until take off.

Danny Dryer recommends in his book, Chi Running, that runners lean from their feet, placing their center of gravity ahead of their foot strike. This causes the runner to land with a midfoot strike. He believes that heel striking is a major cause of knee injuries among runners and that a mid-foot strike helps to evenly distribute the load and allows the lower leg to function as it should.

Confused About the Correct Running Form? 
Our Free Running Form Template Can Help...

Form

Get the running form template now!

The Running Form Template summarizes the components of a good running form, explained simply and clearly, removing the confusion of how to run better!!

Want to Change your Running Foot Strike?

Running Foot Strike

If you feel you want to change how your foot lands while running, do it gradually as any drastic change in your running style is likely to cause injuries.

As our running foot strike appears to be greatly affected by the type of running shoe that we wear, it would follow that the easiest way to change our foot strike is to change the type of shoes we wear or go barefoot running. However, our running posture also has a great affect on how our foot lands.

It is more difficult to land on our forefoot if we are wearing running shoes with thick heels and rigid arches. You may find yourself over-pointing your feet into an unnatural position while trying to achieve a forefoot strike. However, it is possible if you develop the proper technique as shown in the video below.

If you decide to run barefoot or to use minimalist running shoes, you will need to build up the muscles in your feet and your calves. Give yourself time to make the change. The usual rule of thumb applies - increase your new running style by no more than 10 percent each week. However, let your body be your guide. If your muscles become sore, make the transition more slowly.

This video has some quick running drills to help you transition to a forefoot strike. Coach Jeff demonstrates how you can improve your running form properly and safely with these easy to follow exercises.   

Changing Your Running Foot Strike

Some runners are motivated to change their running foot strike to prevent injuries. Others believe it will make them faster and others just prefer a more natural running style. 

A British Study showed that when a runner forefoot strikes, his foot has significantly less ground contact time than a heel striker. The study also recorded strong large correlations between ground contact time and average race speed. Therefore, it is possible that having a forefoot strike can result in faster running. Note: Forefoot striking and mid-foot striking showed similar ground contact time in this study.

Whatever your reason for wanting to change your running foot strike, make sure you take a look at your whole running form -- not just how your foot lands. Is your foot landing directly under your center of gravity? Are you leaning slightly forward from the ankles? Is your stride short and swift? Running with the proper technique will help ensure your remain injury free.

A forward lean from the ankles will help ensure that you are landing on your forefoot with your feet under your center of gravity. It is essential that you do this properly. If you are landing on your forefoot and your foot is landing out in front of your body, you are risking injury to your feet, such as top of foot pain or a foot stress fracture. Download our free Running Form Template

Learn how a Forefoot Strike While Walking can improve your running form and your running foot strike. 

Please feel free to share your experiences or express your opinion by commenting below.

- How does your foot land when running?
- Have you tried a different style of running?
- Did it improve your running performance?

Please share your experience with your fellow runners! It's easy - just enter the title of your comment to begin....

Read Other Comments on Foot Strike!

Click below to see comments from other runners...

Knee Pain is Gone 
Last year a clerk at the running store mentioned I should be running on my forefoot. This was in response to my description of my foot strike and desired …

New to running 
I have been running for about 4 months. I was doing great for 3, running about 4 miles 4 times a week with a long run of about 6. Then I was plagued with …

Foot strike 
I have a great deal of respect for the work of Moshe Feldenkrais. But despite Heggie's book, there is nothing in the Feldenkrais method which points to …

Click here to write your own.

You might like these

Back to top of Running Foot Strike

Return to Running Posture



FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases.
Learn more.

NEW FEATURE - DISQUS COMMENTS!

Be the first to comment.
Login using Facebook, Twitter, Google or Disqus.

Loading Comments
#disqus_thread { min-height: 200px; }

Recent Articles

  1. 7 Amazing Advantages of Toe Socks for Running

    Mar 06, 24 11:25 AM

    Toe Socks for Running

    When you discover all the advantages of how these unusual, but brilliant, socks benefit all runners, they may become the only socks you'll ever wear while running.

    Read More

  2. Running in Beautiful Thailand

    Feb 02, 24 05:45 AM

    Running in Beautiful Thailand

    I loved running in Koh Tao, Hua Hin and Cha-Am and each place offered its own unique running experience. I enjoyed having the opportunity to experience tasty food, beautiful scenery and the warm clim…

    Read More

  3. Josh Kerr's World Champion Success Secrets

    Dec 20, 23 11:48 AM

    Josh Kerr World Champion Success

    Josh Kerr was considered the underdog going into the 2023 World Athletics Championship, so after his win, millions were left wondering how he did it. What is the secret to his success?

    Read More

  4. Stunning Running in Dubai

    Dec 04, 23 01:55 PM

    Running in Dubai

    Despite its dry climate, there are unique, spectacular places to run in Dubai! Whenever travelling to this exciting place, whether for business or pleasure, be sure to pack your running shoes.

    Read More

  5. Excited to launch the #PRPocket !!!

    Nov 30, 23 06:50 AM

    Product Launch
    The #PRPocket is the most comfortable and discreet way to carry your phone while running.

    Read More

  6. Improve your posture instantly!

    Oct 27, 23 07:01 AM

    Improve our posture instantly

    Maintaining a proper running form is a crucial element that can significantly affect our running economy, our ability to avoid injuries, how we feel while running, and our overall health. Without goo…

    Read More

  7. Are you tired of bulky and uncomfortable phone carriers while running?

    Oct 20, 23 01:41 PM

    Best Phone Carrier for Running

    The #PRPocket is the solution you've been seeking. It’s the most comfortable and discreet way to carry your phone while running.

    Read More

  8. What's the real reason runners get injured?

    Oct 03, 23 02:11 PM

    Runners get injured

    Surely it can't just be from over-training or weak bodies. Is this scenario familiar to you? What is the real reason runners get injured so often and what can we do to change it?

    Read More

  9. 5 Ways Mindfulness Can Enhance Your Running

    Aug 25, 23 10:31 AM

    Enhance Your Running

    Discover how mindfulness can enhance your running experience. Elevate your focus and running performance with this transformative technique.

    Read More

  10. How to Enjoy Runner's High More Often

    Jul 16, 23 10:12 AM

    Enjoy Runners High More Often

    Unlock the secret to experiencing runners high more often with our tips. Elevate your runs to new heights and embrace the joy of running

    Read More