Should You Run on Your Toes, Heels, or Midfoot?

All runners have their own form, stride, and foot strike. While there are some universal guidelines to follow for proper running form, where your feet hit the ground is often a matter of personal preference. Whether you're running on your toes, heels, or midfoot, every runner has a natural foot strike.

3 Types of Foot Strikes

Each type of foot strike has its advantages and drawbacks. The following provides an overview of each different foot striking pattern.

Running on the Toes (Forefoot Running)

Proponents of forefoot running claim that this technique enhances forward momentum compared to heel striking and places less stress on the knees.

But running on your toes can also lead to bouncing, which is an inefficient way to run. And some studies indicate a potential for repetitive stress injuries to the foot from using this technique.

Heel Striking

The heel striking technique is exactly as it sounds: The heel hits the ground first, followed by the midsole and toes.

Most runners use a rearfoot strike because it often feels more natural compared to forefoot or midfoot running. Heel striking also stretches and strengthens the calf muscles and ankles.

However, striking with the rear foot can make some runners more prone to overstriding, which can lead to pain or injury in the knees and hips. The ankles and knees absorb most of the impact, which is why it’s important to ensure you’re outfitted with the right footwear. Designed to promote a more natural running stride, zero-drop running shoes discourage heel-strike running. Landing on your heels may also cause more stress in your lower legs, which can lead to shin splints.

Compared to heel striking, midfoot running shortens the amount of time the foot is making contact with the ground, which could theoretically help to speed up the pace. But overall, there is no scientific evidence to suggest heel striking results in a slower pace.

That said, most marathon and distance runners tend to heel strike, while most sprinters strike with the forefoot.

Midfoot Running

The midfoot strike running pattern lands on the midsole of the foot. Proponents of midfoot running say that this technique helps with shock absorption, lessening the impact on the joints. Wearing lightweight running shoes, which have less cushion, can encourage a lower-impact midfoot strike and offer additional joint protection.

But this style isn’t appropriate for everyone. Some research suggests that both midfoot and forefront running can potentially increase the risk of injuries to the ankle, foot, and Achilles tendon.

The Heel Striking Debate

Heel striking has been considered poor running form, although many runners naturally strike heel first. But research suggests it might not be as bad as once thought.

It used to be common advice to try to alter your foot strike if you were a heel striker because research showed that a midfoot or forefoot strike is more economical (meaning energy demands are lower), the impact force is reduced, and there is a reduced risk of injury.

However, a 2021 review of several studies showed there is little evidence proving that a runner's foot strike pattern has any link to injuries.

It's worth noting that traditionally, running shoes had an increased heel-to-toe drop to help guide the foot into striking midfoot. But the rise in minimalist and low heel-to-toe drop shoes—from road to trail running shoes—means this design is no longer the standard. Now, you can find running shoes with higher or lower heel-to-toe drops, depending on your needs—such as protection against shin splints. For instance, the popular Hoka running shoes have a lower heel-to-toe drop than other brands at 5 millimeters.

How to Change Your Foot Strike

If your performance or injuries call for a change of foot strike, here are some tips to help you gradually make the shift to midfoot running.

Find Your Foot Strike Pattern

To determine what type of footstrike you have, it's best to take a video of yourself running. One study found that only 68% of runners were able to accurately report their footstrike pattern.

Focus on Your Stride

Be careful that you're not overstriding. Make sure that you don't lunge forward with your feet. Focus on landing on the midsole of your foot, with your foot directly underneath your body with every step. A short, low-arm swing is the key to keeping your stride short and close to the ground.

Practice Barefoot Running

Many people will naturally land mid-sole when running barefoot. Practice running on carpet, grass, or turf with no shoes for short periods of time so your body can find its natural stride. Start with 30 seconds at first and work your way up to a minute or more.

Try Drills

Running drills such as butt kicks, skipping, high knees, running backward, or side shuffles are another great way to practice midfoot landing. When you do any of those drills, it’s impossible to land on your heels.

Experiment During Short Runs

Practice changing your foot strike during shorter runs at first, and then work your way up to doing it during longer runs. Remember to be patient with your progress, as it could take months of practice before you're able to consistently run with a new foot strike pattern.

Be Mindful

Practice mindfulness while you run to help you focus on good form and pay attention to your footstrike. Staying in the moment will keep your focus on the mile you're running and keep away negative thoughts and emotions.

A Word From Verywell

Preventing injury is one of the foremost ways of ensuring you are able to continue a consistent running routine, and finding the appropriate foot strike for you can prevent injury. Always talk to a healthcare professional if you are beginning a brand-new running routine to make sure it will be safe and effective for you.

If you notice that you are running on the front of your feet, but you are not experiencing pain or injury, and you are satisfied with your running progress. You likely do not need to try to change your foot strike. Focus on other aspects of running form, such as posture, arm swing, and stride.