Quick answer: There is no single best foot strike for running. Most distance runners land heel first, and no study has shown that switching to a midfoot or forefoot landing prevents injuries. Changing your foot strike moves load from the knee towards the calf and Achilles tendon, so if you are running without injury, there is usually no need to change it.
The three foot strike patterns
- Heel strike (rearfoot): the heel touches the ground first. It is by far the most common pattern. In one large road race, about 9 in 10 runners landed heel first.
- Midfoot strike: the heel and the ball of the foot land at about the same time.
- Forefoot strike: the ball of the foot lands first, and the heel may touch down afterwards.
Is one foot strike better than the others?
Each pattern simply spreads the load differently. A 2020 review of the research found:
- Load: landing on the forefoot puts more load through the calf muscles and Achilles tendon. Landing on the heel builds up impact force faster.
- Running economy: runners who naturally land on their heel and runners who naturally land on their forefoot use energy just as efficiently, at slow, moderate and fast speeds. Runners who switched to a forefoot landing became less economical at first.
- Injury: there were no studies that followed runners over time to compare injury rates between foot strike patterns.
So heel striking is not “bad running”, and forefoot striking is not automatically safer.
Should I change my foot strike?
If you are not injured, usually not. Switching moves load onto your calf and Achilles tendon, and running costs more energy while you adapt. A physiotherapist may suggest a change in technique as part of a rehab plan for some injuries. If you do change, make it gradual, and ease back and get assessed if calf, Achilles or foot pain starts.
What cadence should I run at?
No ideal number of steps per minute has been proven. Taking slightly more, shorter steps tends to reduce (or not change) the load on the hips, knees and ankles, but there isn’t enough evidence yet to say it prevents injuries.
Can gait retraining reduce injuries?
It can help some runners. In a Hong Kong trial of 320 novice runners, two weeks of gait retraining with real time feedback, teaching them to land more softly, meant 16% were injured over the following year, compared with 38% of runners who did not have the retraining. If you want to try it, a running assessment can show what to work on.
Do I need orthotics or special insoles?
Not necessarily. In prevention trials, many of them in military recruits, foot orthoses reduced injuries by about 28% and stress fractures by about 41%, while soft shock absorbing insoles did not help. The trials varied a lot in quality. Choosing running shoes to match your foot type probably makes little or no difference to injury risk. A physiotherapist or podiatrist can tell you whether orthotics suit you.
Tips for safe running, whatever your foot strike
- Build up gradually: in a study of more than 5,200 runners, a single run more than 10% longer than their longest run in the previous 30 days was linked to a higher risk of an overuse injury.
- Strength train: in sport generally, strength training lowers injury risk, while stretching does not.
- Change one thing at a time: if you change your technique or shoes, reduce your distance for a while and build back up.
- Listen to pain: pain that gets worse as you run, or is worse the next morning, is a sign to ease back.
Read more in our guide to common running injuries.
Frequently asked questions
Is heel striking bad for you?
No. It is the most common pattern and is just as economical as forefoot striking. Good studies comparing injury risk between foot strikes are lacking.
Should beginners run on their forefoot?
There is no need. Most runners land heel first, and switching loads the calf and Achilles tendon more. Building up distance gradually matters more than foot strike.
What cadence should I run at?
No ideal number has been proven. Slightly shorter, quicker steps can reduce load on the joints, but the evidence on injury prevention is limited.
Does gait retraining work?
In a Hong Kong trial of novice runners, two weeks of retraining to land more softly cut injuries over the next year from 38% to 16%.
Do I need orthotics for running?
Not necessarily. Foot orthoses reduced injuries in prevention trials, many of them in military recruits, but soft insoles did not. A physiotherapist or podiatrist can tell you whether they suit you.
Sources
- Anderson et al. 2020, Sports Medicine: benefits and risks of changing foot strike
- Larson et al. 2011: foot strike patterns in a long distance road race
- Sports Medicine Open 2022: step rate and running biomechanics
- Chan et al. 2018: gait retraining for novice runners (PEDro record)
- Bonanno et al. 2017, BJSM: foot orthoses and insoles for injury prevention
- Cochrane: running shoes for preventing running injuries
- Frandsen et al. 2025, BJSM: how much running is too much?
- Lauersen et al. 2014, BJSM: exercise to prevent sports injuries
Need help with this? Our sports injury and running rehab team at Total Health by Hong Kong Sports Clinic can assess you and start treatment in your first session, in Central, Kai Tak or Tin Hau. Message us on WhatsApp to book.
