School · Technique · 45 s .
Foot strike
Heel, midfoot or forefoot?
Most recreational distance runners land on the heel: in one marathon study, about 88% did so at kilometre 10, and even more later in the race.
A systematic review found no clear evidence that changing your strike pattern reduces injuries or improves economy. Moving to the forefoot shifts load from the knee towards the calf, ankle and Achilles.
What matters more is where the foot lands: close under the body rather than far ahead. If you're healthy, there's no need to change the part of the foot that touches down first.
Not which part lands first, but where it lands.
Quick check .
What matters most about foot strike?
There's no clear evidence that changing which part lands first reduces injuries.