By Marnie Kunz, CPT

If you’re wondering if your running foot strike is helping or hurting you, this guide will go over everything you need to know. Your foot strike is the way your foot lands when you hit the ground while running. Runners land on their feet in different ways by striking first with the forefoot, midfoot, or rearfoot. Your foot striking pattern can affect your running form, speed, and your risk of injuries.

What Is Running Foot Strike?

So what is running foot strike, exactly? It’s when your foot hits the ground when running, also known as initial contact. There are three main types of foot striking for runners, which are:

Heel strike: Heel strike is the most common type of foot strike. For heel strikers, the heel of your foot strikes the ground first.
Midfoot strike: This is when the middle of the foot (the arch) hits the ground first.
Forefoot strike: This is when the balls of your feet strike the ground first. Runners who strike with their forefeet often run barefoot or in minimalist running shoes.

A debate has been raging in the running community for years on the best type of running foot strike. According to researchers, 70 to 90 percent of runners heel strike. This includes amateur and elite runners.

But before we get more into the research and theories of running foot strike, it helps to assess your natural foot striking pattern when you run.

How to Determine Your Foot Strike Pattern

If you’re not sure what kind of running foot strike you have, don’t worry - most runners don’t know this. But there are some simple ways you can figure out your foot striking pattern.

Take a video of yourself running.

Use your phone to take a video of yourself running with a focus on your feet. Run toward the camera and away, and then run by the camera for a shot of yourself from the side. From these angles, you should be able to see how your foot hits the ground. If the first point of contact is your heel, you’re a heel striker. You're a midfoot striker if you hit the ground with your midfoot first. If your forefoot lands first, you are a forefoot striker.

Examine your running shoes.

Look where your running shoes are most worn for clues on your foot-striking pattern. If your heels show the most wear, you are likely a heel striker. If the front of your shoes is most worn, on the other hand, you are probably a forefoot striker. If the middle of your shoes shows the most wear, you are likely a midfoot striking runner.

Consult a running coach or physical therapist.

See a running coach or physical therapist for help determining your foot striking pattern. You can also get tips for improving your running form and mechanics.

What Type of Foot Striking Is Best and Worst?

So the big question that runners often ask is, “What foot strike is best?” Well, the answer is complicated, according to different research.

Generally, midfoot striking is most commonly praised as the best for injury prevention, efficient running form, and achieving higher running speeds. According to a recent meta-analysis of foot striking studies, rearfoot striking places more impact stress and strain on the knee joints. The meta-analysis also found that forefoot striking placed more pressure on the ankle joints and Achilles tendons.

However, other recent studies show inconclusive results, and there needs to be more convincing evidence that midfoot striking is best. According to one meta-analysis of foot strike studies, there was low evidence linking foot striking patterns with running-related injuries, and many of the studies that praised mid-foot striking had low numbers of participants or were low quality.

Should You Change Your Foot Strike?

Although the midfoot striking pattern is sometimes extolled as the best way to run, this doesn’t necessarily mean you need to go out and change your running gait. According to researchers who examined the studies and literature, “changing to a mid- or forefoot strike does not improve running economy, does not eliminate an impact at the foot-ground contact, and does not reduce the risk of running-related injuries.”

In my experience from years of coaching and running as a heel striker, if you are not having any issues with your current strike pattern, you do not need to change it. If you are a heel striker with impact injuries or knee issues, you should work with a physical therapist or running coach to improve your form.

Many factors can lead to running injuries, and poorly fitting or worn shoes are one of the most common causes of running injuries I see when coaching. Overtraining is usually the next leading cause of injuries. Changing your running shoes regularly (at least every 300 to 500 miles) and building your training program gradually can help prevent running injuries.

Also, the type of surface you run on can cause more impact on your joints and legs. Running on concrete is the hardest on your legs, and I advise people I train to take at least one day a week for running on a track, dirt trail, or softer impact surfaces. This can help prevent injuries and prolong your running years.

So, Where to Strike?

Ultimately, the best running foot strike for you is the one that feels most comfortable and efficient. If you are concerned about your running pattern or risk of injury, see a running coach or physical therapist for a form analysis.

FAQs

What is a foot strike?
Foot striking is the way your foot hits the ground when you run. Where your foot first makes contact with the ground determines your strike pattern.
What is foot strike in running?
Running foot strike means the pattern your foot follows when hitting the ground during your runs. Most runners hit with their heels first and are categorized as heel strikers. Some runners hit with the midfoot first and are midfoot-striking runners. Others hit with the forefoot first, which is more common for barefoot running or running in minimalist shoes.
What is the ideal foot strike?
There is not one way to strike that is best for everyone. Your striking pattern will depend on the running terrain, shoes, speed, and natural gait.
How should my foot strike when running?
There is not one correct running foot strike. Most runners use a heel strike, but some have a midfoot or forefoot striking pattern. Although research is conflicting or inconclusive, midfoot striking is most commonly recommended to minimize impact and risk of injuries. However, you do not need to change your striking pattern if you run with a heel strike and have no injuries or issues.

What kind of strike do you have when running? Tag @Runstreet on Instagram in your running posts so we can cheer you on in your workouts. If you need a training plan to assess your running and offer a smart way to increase your speed or endurance, head to the Runstreet Training Center.

Happy running to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

Running Foot Strike Guide + Tips