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Foot Strike Mechanics

Running / Popular

Understand forefoot, midfoot, and heel strike and how to adjust landing.

What coaches agree on

  • No single foot-strike type is inherently correct: heel, mid, and forefoot landings are all viable, and most runners natural pattern already suits their body and pace.
  • Foot strike is mostly a downstream result of posture and cadence, so improving those tends to correct the landing on its own rather than needing to be forced directly.
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Common mistakes

  • Overstriding, landing with the foot well out in front of the body under a fairly straight knee, acts like a brake with every step and jars the knees, hips, and lower back.
  • Forcing a quick switch to a forefoot or toe-running style, or leaning on it for long sustained distances, dumps extra load onto the calf and Achilles tendon and is a common way runners injure themselves trying to fix their strike.