Where On My Foot Should I Land When Running?

Many new and experienced runners that I coach often ask about their foot strike—or where their foot lands as it makes contact with the ground. Understanding the best place on your foot to land can significantly impact your running efficiency, comfort, and overall safety. So, where on your foot should you land when running? Here are the different types of foot strikes, the pros and cons of each, and how to find the most natural, effective landing for your running style.

The Three Main Types of Foot Strikes

When running, there are three main types of foot strikes that runners use: heel strike, midfoot strike, and forefoot strike. Each of these involves landing on different parts of the foot, and while they all work, they can have different impacts on your running experience.

1. Heel Strike

• Description: The most common foot strike, especially for runners who wear cushioned running shoes. In this type of foot strike, the heel makes contact with the ground first, followed by the rest of the foot rolling forward.
• Pros: The heel strike is the most natural for many runners, especially those with a longer stride. It’s generally less tiring and requires less focus on adjusting your stride length.
• Cons: Landing on your heel can increase the impact force on your body, especially your knees, hips, and lower back. This is often a risk factor for common injuries like shin splints or patellar tendinitis.

2. Midfoot Strike

• Description: In a midfoot strike, the middle of the foot (the arch area) makes contact with the ground first, with a more even distribution of impact.
• Pros: This strike offers a balance between comfort and efficiency. It can reduce the impact on the joints and better align your body, making it a popular choice for those looking for a more natural and sustainable running form.
• Cons: It might feel awkward at first for runners used to a heel strike, and transitioning can take some time to get used to.

3. Forefoot Strike

• Description: With this foot strike, the ball of the foot (or the toes) touches the ground first, with the heel landing second. It’s often seen in sprinters and some endurance runners, especially those who practice barefoot running.
• Pros: Forefoot striking generally reduces the shock to the knee joints and hips since it involves a more forward body lean and lighter footfalls. It can improve running efficiency, especially at faster speeds.
• Cons: It can put more strain on the calves, Achilles tendons, and the lower leg muscles. Additionally, it may lead to an increased risk of calf injuries if done improperly or without conditioning.

What’s the Best Foot Strike for You?

There’s no one-size-fits-all answer to the question of where to land on your foot when running. The best approach depends on several factors, including your natural running style, body mechanics, and the type of running you’re doing.

• Natural Running Form: Most runners naturally gravitate toward one foot strike based on their anatomy, stride length, and running experience. It’s crucial to recognize your natural foot strike and not force a change unless there’s a good reason to do so.
• Surface and Running Conditions: The type of surface you run on can also impact the ideal foot strike. For example, running on soft trails or grass may make a forefoot or midfoot strike more comfortable, whereas running on pavement might naturally lead to a heel strike.
• Injury Prevention: If you’re prone to injury or have been diagnosed with certain conditions like runner’s knee or shin splints, transitioning to a midfoot strike might be helpful to distribute the impact forces more evenly and avoid concentrated stress on the joints. In contrast, some runners with a natural forefoot strike find it helps them avoid knee pain and reduce the risk of overuse injuries.

How to Find Your Ideal Foot Landing

Rather than focusing too much on a specific type of foot strike, it’s essential to pay attention to the following factors to find the most efficient and comfortable running form for you:

1. Focus on Posture: A slight forward lean (from the ankles, not the waist) can help you land with a midfoot or forefoot strike naturally.
2. Relax Your Feet: Avoid forcing your feet to land in a specific position. When you’re relaxed, your feet will land more naturally, and you’ll be less likely to overexert any specific part of the foot.
3. Cadence: Aim for a higher cadence (steps per minute). A higher cadence encourages a shorter, quicker stride and a midfoot strike.
4. Footwear: Your choice of shoes can influence your foot strike. Minimalist or barefoot-style shoes may promote a forefoot or midfoot strike, while cushioned shoes might make you more likely to heel strike.

Final Advice from a Running Coach

Ultimately, where on your foot you land when running depends on a combination of your body’s natural biomechanics, running experience, and personal comfort.

While heel strikes are the most common, experimenting with midfoot or forefoot striking may help reduce injury risk and improve efficiency. The key is to focus on developing a smooth, natural stride that works best for your body.

If you’re looking to switch from a heel strike to a midfoot or forefoot strike, be patient and give yourself time to adjust. Your running form is not something that can be changed overnight, but with proper technique and practice, you’ll find the best landing for your foot that works with your body.

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.