What is the Best Running Form for Runners?

For beginners getting into running, landing on your heels just feels right. But, while it’s what feels natural for many, heel striking can be taxing on your feet and ankles and sometimes lead to overuse injuries, inflammation, and a host of other issues. We at My Chicago Foot Expert will explain the effects of this stride in more detail, as well as offer an alternative running form to adopt.

Why Heel Striking is Bad for Runners

A heel strike often means your foot lands too far in front of your body. And it’s this overstriding that cheats your foot’s natural arch from landing in the best position for shock absorption.

That’s when the impact travels from your heel directly up to your shins, knees, and hips. That’s why heel strikers often complain of knee pain, shin splints, and even back issues. And because you’re landing directly on your heel, you’re also susceptible to plantar fasciitis, which is the number one cause of heel pain.

So while a heel strike isn’t detrimental right away, the impacts tend to accumulate over time.

The Toe Strike

On the other hand, toe striking is when you land on the balls of your feet or your toes. This type of stride is often seen in sprinters and people who run barefoot. The toe strike naturally allows your foot’s arch and calf muscles to absorb impact, which can take some of the stress off your knees.

However, it can also put a lot of extra strain on your calves and Achilles tendon, which could lead to injuries like Achilles tendonitis if you’re not properly conditioned.

What’s the Best Running Form?

Neither sound ideal. What now? The truth is, there’s no single perfect running form for everyone. The best form is less about the specific foot strike and more about where your foot lands in relation to your body.

This is why we recommend your landing zone be directly under your body. This is often called a midfoot strike.

Landing this way naturally places your foot right underneath your center of gravity, which allows your arch and your foot’s muscles to efficiently absorb impact. This helps you avoid the high-impact braking that comes from overstriding.

A Checklist for Smarter Running Form

• Keep a high cadence: Aim for shorter, quicker steps (around 170-180 steps per minute). A higher cadence encourages a midfoot strike and reduces the impact of each step.
• Run tall: Keep your back straight, your head up, and your gaze forward. This helps you maintain a stable core and a balanced posture, which is huge for efficient movement.
• Keep your arms relaxed: A natural, relaxed arm swing helps you with balance and momentum.

For any questions about foot health and wellness, reach out to the tenured staff at My Chicago Foot Expert by calling (773) 561-8100 or by clicking here to schedule an appointment with Cook County podiatrist Stavros O. Alexopoulos, DPM, in our modern, comfortable Ravenswood office today.