Running Techniques of the Forefoot vs. Heel

When running, you have two styles to choose from: heel striking, where your heel is the first part of your foot to touch the ground; and foot striking, where the front part of your foot touches the ground first. Whatever style you choose will largely be determined by your running gear -- such as shoes -- and your overall goals. Consider also where you will run, past injuries and your overall health, as each style as its own advantages and disadvantages.

  1. Basics

    • Foot striking is best for grass -- a slippery, soft surface.

      When running on your heel, your leg reaches out in front of your body and presses into the ground to propel your body forward -- similar to a vaulting pole -- so heel striking is good for concrete, wood courts and other nonslip surfaces. When forefoot running -- or foot striking -- you lift your leg and then lightly lower it into the ground. When it contacts the ground, you push off the forefoot propelling your body slightly up and forward. Foot striking is a more controlled, gradual impact and is good for soft, slippery surfaces such as sand, turf, grass and dirt.

    Running gear

    • Thin-soled shoes are better for forefoot running.

      The development of thick-soled running shoes in the 1970s allowed people to run using heel strike without injury and pain. These types of shoes are also comfortable -- you can wear them to work, to run errands or just to walk. These kinds of durable shoes are also good for long-distance running events. Thin-soled shoes and minimalist shoes lack heel support and can only be worn for foot running. They are designed to imitate a more natural or authentic feel when running and are usually best for shorter runs and cross-training. You can run barefoot -- but stick to soft surfaces unless you are an experienced runner.

    Running Goals

    • Reserve forefoot running for soft, unstable surfaces.

      If you are training for a marathon, 5K race, 10K race or triathlon, wear durable shoes and employ heel striking, due to the amount of time your feet will impact the ground. Use forefoot running if you are doing cross-training, boot-camp workouts, cross-fit training, recreational runs, beach runs or want to wear thin-soled soles. If you are distance running and cross-training, use foot striking, although you will not be able to cover as much distance. But you can gradually become better and faster with foot running with practice.

    Considerations

    • Stretch and loosen up before each run.

      Stretch and start off with a slow jog or walk regardless of the style of running you employ. Warming up your leg, hip and foot muscles is key to preventing injuries. Your hips, quads and calves are especially important in heel striking, but foot runners should pay extra attention to their calves and ankles. An upright posture is also important.