Forefoot Strike Explained

In brief: Forefoot strike is when the ball of the foot lands first, with the heel touching lightly afterward or not at all. It is common at fast speeds and in sprinting. It loads the calf and Achilles heavily, so switching to it needs a gradual build-up.

What is forefoot strike?

Forefoot strike is when you land on the ball of the foot first, with the heel either lightly kissing the ground afterward or staying off it. It is the natural pattern when sprinting and is common among fast runners and on the toes during speed work.

Why it matters

Forefoot striking uses the calf, Achilles and the foot's own spring to absorb and return energy. This can feel quick and responsive, but it places a lot of load on the calf and Achilles, so runners who switch too fast often get sore or strained. It suits some runners well and others not at all.

How it works

The ball of the foot lands, the arch and Achilles store energy as the heel lowers, and that energy helps power toe-off. Low-drop and racing shoes are often built with forefoot and midfoot strikers in mind, with less heel cushioning.

What to look for

If forefoot striking is natural for you, choose shoes that match it rather than tall, soft heels. If you are moving toward it, build calf and Achilles strength first and increase the amount gradually over weeks, not days.

Forefoot strike and your running kit at OD's

Lower-drop and racing shoes often suit forefoot strikers. The team in St Helens can explain drop and how it relates to your landing, and we offer next-day delivery and free click and collect.