Midfoot Strike Explained

In brief: Midfoot strike is when the foot lands roughly flat, with the heel and ball touching down almost together. It tends to spread impact fairly evenly and is often seen as a balanced pattern, though it is not automatically better than heel striking.

What is midfoot strike?

Midfoot strike is when your foot lands flat or nearly flat, so the heel and the ball of the foot touch down at almost the same time. The contact point is around the middle of the foot rather than the heel or the toes. It is common among efficient distance runners.

Why it matters

Landing at the midfoot tends to distribute impact across a larger area and often places the foot closer to underneath the body, which reduces braking. Many runners find it a comfortable middle ground, though it loads the foot and calf differently from heel striking.

How it works

A midfoot striker lands with the foot fairly level, moves smoothly through midstance, and pushes off from the forefoot. Shoes with a moderate heel-to-toe drop and balanced cushioning tend to suit this pattern well.

What to look for

If you naturally midfoot strike, you generally do not need to change anything. If you are trying to move toward it, do so gradually, because it shifts more load onto the calf and Achilles than heel striking does.

Midfoot strike and your running kit at OD's

Moderate-drop, balanced shoes tend to suit midfoot strikers. The team in St Helens can help you compare drop and cushioning, and we offer next-day delivery and free click and collect.