Running Foot Strike Explained

In brief: Foot strike is the part of the foot that touches down first on each step: the heel, the midfoot or the forefoot. No single pattern is best for everyone. What matters more is landing close to your body rather than reaching far out in front.

What is foot strike?

Foot strike describes which part of your foot lands first as you run. The three common patterns are heel strike, where the back of the foot touches first, midfoot strike, where the foot lands flat, and forefoot strike, where the ball of the foot lands first. Most recreational runners are heel strikers.

Why it matters

Foot strike affects how impact is distributed and which tissues take the load. Heel striking sends force through the heel and shin, while forefoot striking loads the calf and Achilles more. There is no universally best pattern, so the right one is the one you can run comfortably and consistently.

The patterns

Heel strike is the most common and is fine for many runners, especially at easy paces. Midfoot strike spreads load fairly evenly. Forefoot strike is common at fast speeds and in sprinting. Many runners shift toward the front of the foot as they speed up.

What to look for

Rather than forcing a particular strike, focus on landing with the foot close to underneath your body. Overstriding, where the foot lands well ahead of you, tends to cause heavier braking regardless of which part touches first.

Foot strike and your running kit at OD's

Heel-to-toe drop and cushioning placement suit different foot strikes. The team in St Helens can explain how shoe design relates to your landing, and we offer next-day delivery and free click and collect.