Foot Strike in Running: Heel, Midfoot or Forefoot?

The three types of foot landing

Heel strike (rearfoot strike)

With a heel strike, the heel hits the ground first, with the foot clearly in front of the body's center of gravity. It is the most common landing style among recreational runners, especially those raised in cushioned running shoes.

Heel strike is accompanied by a braking pulse: the ground reaction force increases at the moment of landing, comparable to the sudden braking of a car. That force travels into the body via the ankle, knee and hip.

Midfoot landing (midfoot strike)

The foot lands flat or slightly forward, with the point of contact below or just behind the ball of the foot, close to the body's center of gravity. The braking pulse is smaller than with heel strike. It is the landing style that most running coaches consider the most universally efficient.

Forefoot landing (forefoot strike)

The ball of the foot hits the ground first, with the heel dropping afterwards. This is the landing style of sprinters and some elite endurance runners. It places more stress on the calf, Achilles tendon and arch. Efficient at higher speeds, energy-consuming at low speeds over long distances.

What does the research say?

This is where it gets complicated. The intuitive logic "heel strike is bad, forefoot landing is good" is not fully confirmed by science.

A much-discussed study by Daniel Lieberman (Harvard, 2010) showed that barefooted people naturally have a forefoot or midfoot landing, while runners with cushioned shoes land more often on the heel. He concluded that forefoot landing is biomechanically more favorable. That study led to the popularity of minimalist shoes and was the scientific basis behind the book Born to Run.

Later and more extensive studies strongly qualified that conclusion. A systematic review in the British Journal of Sports Medicine (2017) found no significant difference in injury risk between heel and midfoot strikers in recreational runners trained in their own style. A forced change in landing style turned out to be an injury risk in itself.

Where does your foot land in relation to your body?

This is the key question that is much more informative than the type of landing itself.

A foot that lands well in front of the body's center of gravity, whether it is heel, midfoot or forefoot, provides braking force. A foot that lands close to the body, which almost always implies a midfoot or forefoot landing, provides less braking power regardless of which part of the foot makes first contact.

A heel strike with the foot close to the body (which occurs naturally at higher cadence) is less problematic than a heel strike with an extended leg far in front of the body. This explains why cadence and landing pattern are so closely related.

There are situations where adjustment makes sense:

For recurring knee problems (patellofemoral syndrome, runner's knee): a shift from heel strike to more midfoot landing can reduce knee strain. Always do this gradually and preferably under supervision.

With an exaggerated overstriding: if your foot structurally lands far in front of your body with a straight leg, a combination of increasing your cadence and consciously shorter steps helps to land closer under the body.

When switching to minimalist shoes: those who start wearing less cushioned shoes will automatically land differently. This transition requires months of gradual build-up to allow the calf and Achilles tendon to get used to it.

The role of your shoes

Cushioned shoes with a high heel-to-toe ratio (drop) facilitate a heel strike. A shoe with a low drop (4mm or less) or a minimalist shoe encourages a more forward landing.

That doesn't mean you should avoid high-drop shoes. For many runners they are comfortable and functional, especially for long distances. But those who want to consciously work on their foot landing will find it easier to do so in a shoe with less drop.

You can read more about choosing running shoes in the complete guide to running shoes.

How do you check your own foot landing?

The easiest way: have yourself filmed while walking. A smartphone at sidewalk height, placed by someone who films while you walk past, already provides a lot of information. Please note:

• Where does the foot touch the ground in relation to your knee and hip?
• Is your leg straight or slightly bent at the knee when you land?
• How far in front of your body does the foot land?

A slightly bent knee upon landing and a foot that does not extend far in front of the body are the most relevant indicators, regardless of which part of the foot lands first.

Foot landing and running training

Walking exercises are the most effective way to refine your movement pattern without frantically focusing on one detail. Relevant exercises:

Skippings (knee lifting exercise): high knees, active landing on the forefoot, short contact time. Trains fast, active ground contact.

Heel-buttocks: the heel quickly pulls towards the buttocks, active landing, trunk stability. Trains quick leg changes and awareness of landing position.

Ground step (pawing motion): Simulate a sweeping motion of the foot from front to back at the moment of ground contact. Trains you to actively move the ground backwards instead of passively landing on it.

You can read more about warming up and running training on the warm-up page.

Frequently asked questions

In summary

The type of foot landing is less decisive than the position of the foot in relation to your body when landing. Are you already running without complaints? Don't change anything. Do you have recurring knee problems or obvious overstriding? Then a gradual shift to a shorter stride and more midfoot landing can be worthwhile, in combination with cadence work.

→ Everything about running cadence and how it relates to your landing pattern: running cadence.
→ Back to the running technique overview page.