Proper Foot Strike for Running

When running, it's important to land on the middle or ball of your foot, rather than your heel. This is known as a "forefoot" or "midfoot" strike. This type of foot strike allows for a more efficient transfer of energy through the foot, and can reduce the risk of injury compared to landing on your heel.
Here are some tips for achieving a proper foot strike when running:
Focus on lifting your knees and keeping your feet low to the ground.
Lean forward slightly at the ankles to encourage a midfoot strike.
Keep your cadence (steps per minute) high, which can also help promote a midfoot strike.
Try to land softly, with a quick turnover, rather than slamming your foot down with each stride.
Start with short distances and gradually increase your mileage, allowing your body to adapt to the new foot strike pattern.

[@ToryGraceVT]

i really wish someone would have taught me this when i use to run track for my school, because i had the worst shin splints all the time.

[@sophiapower7269]

bad luck chuck!

[@MissPinaii]

100%

[@rtmzda0110]

Which mistake were you doing that time?

[@ToryGraceVT]

@@rtmzda0110 i think i was heel stepping and over extending because i thought heel stepping would ease my shins with an easier step, i often skateboarded but am having a hard time applying that middle stride technique to running

[@haleyt3754]

@@sophiapower7269 you’re weird

[@briefcaseartist]

Been running again after losing 225 pounds loving your videos gives me motivation and pointers

[@notchipotle]

225lbs ? I'm struggling to lose 12lbs 😂

[@dyvel]

I've lost thousands of pounds running, but I usually pay in local currency.

[@briefcaseartist]

@@notchipotle have you never heard of people losing this much weight before?? Apparently YOU ARE THE ONE THAT NEEDS TO RE THINK 🤔

[@briefcaseartist]

@@dyvel seriously this is why I don’t use KZbin garbage

[@ACE2035]

​@@briefcaseartist what are you mad about? Is making a joke bad now?

[@eddierayvanlynch6133]

On behalf of the Weekend Warriors fighting Father Time, I salute you for helping so many stave off unnecessary injuries. You Rock!!! 👍😎

[@rebeccafoster-faith6647]

This is such a good information for us casual runners without access to a coach

[@luzantonio7761]

Internet is awesome! I'm able to appreciate work and effort of athletes from other countries.

[@MissPinaii]

Honestly stoked my feed suggested your videos. Best way to start the day so far while prepping for today's run.

[@gregbaumann4770]

Video quality and content of everything YOU share, Chari, is always exceptional! This is so helpful! Thank YOU so much and YOU have an AMAZING Saturday!

[@petersmith8113]

Transitioning at the moment from heel to forefoot and it’s the best thing I’ve done , all my injuries are slowly disappearing … thank you so much for your informative vids

[@Marley3242]

確かに、一人一人、個性があって、自分に、合う 走り方があります。短距離走では、あまり負担が感じられないかもしれない。でも 長距離 走る🏃‍♂️ためには、体に負担を、かけないのが 一番😊 自分も、この走り方が、理想的です ❗ 一歩一歩、起動に乗らせて 足の指も、地面を、しがみつくように、走ってます❗ 走り始めて三年目、今年で 51歳。週 三回、合計 30 ~ 50 キロ 走ってます。 健康のために、走り始めたのが、今は、楽しいです😊‼️

[@VoidDragon82]

I watch these because they're informative, concise and well edited. Unfortunately I hate running 🤣. Now hiking and backpacking on the moors and I'm all in!

[@wolfgang4368x]

So do I!❤but no hate!

[@TheYayoii]

Hate it too, but had to start running for health reasons, my doctor told me I need to do something more intense than walking uphill 😢

[@Nine-zz6cs]

:):):):) Nice! :)

[@hussainchoudhury8846]

very helpful!! it is shocking how many people post amazing running videos but do nothing to help non atheletes like me with proper running form - thaaanks!

[@8114梦见]

Realized I had been leaning more towards a heel strike on my runs, so I tried to be really conscious of this on my most recent run. I shaved over a minute off my average pace for a five mile run, and felt so much more efficient and comfortable energized throughout. Such a game changer

[@jessa813]

Everyone has their own way of running, although this is the preferred method. Many marathoners run on their heels. My brother and I run track and both are 800 runners at heart and he was state champ in this event but we also do xc and we tend to run on our toes. For whatever reason, that seems to work the best for us. Do whatever you feel comfortable with, everyone has their own form.

[@khris8736]

When they tracked the footstrike pattern of marathon runners they did it near the finish line so everyone was tired and struggled to keep form, aka heel strike. When gathering data at the beginning of the race, all the elites midfoot strike

[@jessa813]

@@khris8736 actually, that’s not entirely the case. I know many people who heel strike who aren’t marathoners and that’s just how they run. But there are lots of marathoners who run on their heels the entire race because that’s how they run. According to some studies on marathoners, more than 90% of them heel strike. That’s not a coincidence. Peoples bodies are built for doing different things, and a lot of marathoners do best when heel striking, just like I do better when running on my toes

[@khris8736]

@@jessa813 I mean 90% of marathon runners aren't elite by definition. Just because a lot of people do one form doesn't mean it's correct. The main reason lots of runners are able to heel strike is due to modern shoes (which have been invented in a timeframe to small to suggest form differences due to evolution) as they have lots of cushion. If you tried to run barefoot or in shoes with little cushioning (as years of evolution had intended) you would quickly realise you cannot heel strike. Biomechanically you can see we are designed to midfoot strike due to a large Achilles tendon, muscular and skeletal structure of the foot, ankle and legs (i.e. structure of the heel). Which is why elites typically midfoot strike as this is our most efficient and effective running form and typically leads to better performance.

[@jessa813]

@@khris8736 like I said before, you can argue all you want but 90% of them heel strike whether it be because of shoes or it’s genuinely bc that’s the best way for them to run or a little of both. Everyone has their own unique form, there isn’t a set in stone “best” form. Everyone’s body is different, yes a mid foot strike is ideal because of that tendon but everyone knows their bodies better than you do

[@khris8736]

@@jessa813 I'm not really arguing as it's not an opinion. If evidence said otherwise I would think otherwise. Anyway I think we'll just agree to disagree. Wish you the best

[@matttejada7381]

I only recently got that running form and it made my runs easier and I'm less sore the following days. I love it!

[@andersonapunike702]

Thanks, Chari. I have learned so much from your videos in a short space of time on proper running biomechanics.

[@elias1981]

Thank you 🙏🏼🤍

[@vex123]

Your videos give me so much positive vibes! ❤

[@manomaung2497]

Thank you so much.

[@RomelSalazar-z1b]

Thank you for these instructions and corrections.

[@Tiger_k58bvcfmccsH2Co3]

thank your tips running !

[@imhere3453]

These are really helpful! I don’t know why but with this video the mid foot advice I always hear just clicked. Another thing will be putting it into practice and getting rid of bad habits. Can you do one of these comparison videos for breathing? Also I have bad knees, is there some advice for running form for that? Thank you!!!

[@stefandesouza8452]

Thank you for everything! I’ve learned alot!

[@interfaceonly]

Great advice!

[@Sarahbuildsstepsequencers]

So inspiring, Chari! You’re literally up and running every day, aren’t you? ❤😊

[@phongnguyen8041]

I always run heel foot while along time. I'm going to join running 5K. Your tips is helping me improve my form. Thank you so much!❤

[@copiecho-w8x]

I understand. Thank you.

[@A.I8I.M]

Nice! Thx! I needed that.👍

[@SnakeAndTurtleQigong]

Thanks so much

[@minhari8040]

Just wanna say thank you Mummy for sharing this, now i know why my feet hurt a lot while running bc i didn't perform with the right way.😞👍🏼✌🏼❤️

[@arjunsinghpawar7]

Thanku so much chari.❤️

[@QueenPH23]

Great advice miss chari

[@CitsVariants]

Thank you from eastern europe❤

[@QuickWitit07]

I was going to ask in the comment section of one of your videos. But most content creators don’t respond back, which I understand. So I glad put this video in my feed. Thanks Chari!

[@lisasears3473]

Thank you!

[@viralfbvideos]

Thank you 😊

[@Soldatgalina]

. благодарю, что учите нас как правильно бегать

[@poobalanrajan6790]

The quality of her every muscle speaks how much she had gone through. 🔥

[@AbdulKarim-pf8xe]

New subscriber I'm from India ❤

[@mdkalimullah4207]

Thank you

[@Gama_R]

For distance, it doesn’t really matter where you strike, a lot of fast people in those 3 foot strikes(do your research), because it works for them. Yall should focus on what works for you individually.

[@pillaimanishmadhusudhan3584]

I really luv ur videos chaari

[@joseneto3468]

Great, Chari!!!!!

[@Moleymole]

Its one thing knowing, another thing doing

[@Justinian43]

If you notice, when she lands on her heel, her knee vibrates, when she lands on her midfoot, there are no vibrations on her knee

[@gwmaryan3687]

I really on your big fan

[@Gajju6044]

I do same mistakes but I figured out it is informative. Thanks. Love from India .

[@idkidk-xs4jd]

Wow thanks 🙏

[@CharIie83]

ofc! theres a proper way to do this

[@murshizimahadzir8459]

Nice and thanks

[@jeanpaulkassdale]

The heel strike will demolish your knees but toe strike wont harm you, it's just inefficient when you dont sprint.

[@michaelsmith3069]

I have genuinely never understood this. I get it mechanically, but when I go to run, the toe strike feels correct and the mid strike feels hopelessly weak for generating power.

[@Bea-xt1rn]

Danke für den Tipp

[@stensballe3683]

dorsiflexion before striding helps to hit the right spot ❤️

[@wolfgang4368x]

Nice to watch!❤😂

[@hyperfirefly5879]

Heads up that “Toe strikes” are more for Sprinting. They’re for short distance races, and usually you’d be wearing spikes. The mid stride ones are for longer distances and what you want to do for those types of runs. But she’s right never do heel strikes.

[@NataliaRivera-e8w]

Can you please show us the proper way to breathe while running? Is it through the nose? Or through the mount? Or both? ❤

[@henri6595]

I really like your videos on running. I've only been running for 1 month so far. Can you make a video on determining when shoes need to be replaced?

[@bongers94]

This I've got to do

[@dburger6093]

Although the midfoot strike is proper for a normal run, the toe strike is the proper form for a sprinter. Toe strike is a sprinter form that allows u to contact the ground and raise your leg faster, u should never run sprints flat footed.

[@huhwhatomg]

Easier said than done r for people that have been running wrong :( running barefoot or getting some super light flexible shoes helps run properly.

[@tonga1999]

It also depends on what type of runners you are, there isn’t a healthy way or unhealthy, it’s more of what can your body handle. Heel strike usually comes from marathon runners versus forefoot usually comes from sprinters. Mid foot while it seems good sometimes you can also damage your plantar fascia that way as well. We learn in PT school that its almost like pick your poison, shin splint, Achilles tendinopathy, or flatten arch

[@AjitGohain-rm7ym]

nice video

[@zargucci]

Body goals❤

[@gardogarrido3538]

What’s wrong with forefoot strike? I’ve read and watched extensive amount of research about proper foot landing while running and it’s always the forefoot strike being the optimal way for landing.

[@phi180]

Wondering the same

[@axelanceau1140]

Nothing wrong, it's good

[@philip5940]

There are many activities that have differing schools of thought like in skiing technique, oil or no oil on bycycle chains, footwear for trekking ,piano playing , guitar picking ...

[@hungtu6765]

My lower legs are small due to genetic so im running on forefoots to build up calves size

[@dab0331]

This is completely incorrect. Forefoot is bad if you wear normal shoes. They're not designed to allow your feet to spread properly because they're pointed at the edge. Your toes general have a curve shape where it's longest at the big and second toe, which then curves outward to your smaller toes. It's more similar to a cresent moon. But normal shoes are EVENLY curved in the middle, which is NOT how our feet or shaped when born. I've noticed how my middle metatarsal hurts so much when running and how my feet lean to one side in order to avoid the pain. FOREFOOT running is the best because that's how you run when BAREFOOT, as it is extremely painful to land on your heel when there's no cushion; we naturally avoid it. Forefoot running barefoot also increases the strength in the arch of your foot as it now has to sustain the extra weight that you don't carry when heel-striking in shoes. Forefoot running is fine. But you have to buy MODERN shoes with the more natural curve of your feet, NOT normal pointed shoes.

[@st14]

Should this depend on pace? Aren't 100m dashes run on the toes basically?

[@notyounoo5812]

The leg movement looks like extra work?

[@eg3402]

Perfect 💞

[@graavargen]

Thanks will try this, will this technique work also when running along uneven forest trails?

[@mani-wk6ju]

I have been running on heels.... thanks for the information...

[@Leonidas2ofc]

Make more some related running tips and tricks chari its like hand moment leg moment 😅 love from India 🇮🇳

[@venessagarcia6575]

Is this for sprints as well?

[@Sakanx]

Yeah, will do thanks

[@dhanendrakumarkushwaha5016]

Which shoe you use

[@Thechad201]

Is this technique best for middle/long distance running (mile and up)? Or for sprint events (60m, 100m, 200m)?

[@arekp00]

Everything other than forefoot for sprinting is bad. I've been always midfoot runner but had to learn and relearn once to sprinting forefoot as midfoot running was good to accelerating (very useful playing football) but i lacked of max speed as step is shorter

[@dovcoz736]

well, pro marathon runners they sometimes heel strike, its fine as long as you not overstriding

[@jessies16]

I listen to it a lot

[@MARTINCERVANTES01]

I have flat feet , I run that way... The proper way, but I can't go half a mile without my flat arch hurting very bad I can't continue. Any Would you recommend brooks ghost max? Or glycerin 21?

[@ava9xx3js9j]

How tall are you?

[@kamsos3]

took me a while to realize this

[@te1ephraq]

I can run all 3 in a single run - heel strike on downhills, midfoot on plain concrete sidewalks, toe strike on gravel and soil with squirrel holes.

[@rishabhkumar-yh3ll]

thanks this was so confusing point to me i think daily about it but did nt get till now . but you make it clear

[@DeepTechFall]

I tried this today, it's not easy to get that rhythm

[@paulmusters6802]

It’s not about the foot strike but the body weight on the moment of landing. Please take a look at the BK running method and the world record holding Kenians and Ethiopians. About 50% has a heel strike.

[@BlackPawGaming]

land on whatever that doesnt make you hurt.

[@dyvel]

Just relax your feet and stop trying to land on a certain spot. A relaxed foot is always i in the right position.

[@mowthpeece1]

Heel strike jars my back. Forefoot is for speed. I don't know that I care to do anything mid foot... Seems like plopping down.

[@entropic9000]

I know this is helpful to people but I still find it bizarre that people wouldn't just fall into this stride when they run.

[@Iron-Bridge]

I'm guessing, based on personal experience that the type of shoes can influence this habit. I know I feel a lot better in this stride with minimal shoes.

[@CoryPchajek]

They spend too much time wearing cushioned sneakers from a very young age instead of walking around at home and in the backyard barefoot. You learn a lot of very bad habits if you spend your formative years in sneakers.

[@paulkamanuwai8668]

I use to love running but watching these clips make me kind of realize, “shit I’ve been running wrong.” If I knew these techniques my times would have probably been better and runs would have been longer and more enjoyable.

[@shonesurendran5337]

Those knees come up high. A video that would be fab!!! 👍🏽

[@lawrencelam6719]

Great.

[@manjulapatel551]

How to improve landing foot while running?

[@kuririvera973]

now THAT'S the question.

[@EKiNG06l]

Loosen up the posterior muscles of you legs.

[@Br4tWur5t91]

the secret is to not focus on the landing of your foot but the whole kinetic chain from your head, shoulders, back, hips, etc. the footstrike will follow natuarally with the rest. Lots of good infos here on youtube :-)

[@simplehealthyliving4681]

@@Br4tWur5t91 Please suggest a few such videos. Thanks.

[@CoryPchajek]

Make sure it falls under your hip and you’ll generally end up with a midfoot strike.

[@jehadmasri73]

Thx Chari for the great lessons. May you kindly advise how to manage/ control the breath

[@DriverJ-N]

do u do midfoot strike when doing an all out sprint?

[@larryolivarez2187]

Is the recommended foot strike same for sprinting? I thought that was more on the toes

[@rangunagarajgoud7736]

Can I know which shoes you gona using

[@Kittuch........ary9955]

Thankyou ma'am ji

[@mas2913]

I am a toe strike runner and has caused me knee pain…got to change

[@dab0331]

This is completely incorrect. Forefoot is bad if you wear normal shoes. They're not designed to allow your feet to spread properly because they're pointed at the edge. Your toes general have a curve shape where it's longest at the big and second toe, which then curves outward to your smaller toes. It's more similar to a cresent moon. But normal shoes are EVENLY curved in the middle, which is NOT how our feet or shaped when born. I've noticed how my middle metatarsal hurts so much when running and how my feet lean to one side in order to avoid the pain. FOREFOOT running is the best because that's how you run when BAREFOOT, as it is extremely painful to land on your heel when there's no cushion; we naturally avoid it. Forefoot running barefoot also increases the strength in the arch of your foot as it now has to sustain the extra weight that you don't carry when heel-striking in shoes. Forefoot running is fine. But you have to buy MODERN shoes with the more natural curve of your feet, NOT normal pointed shoes.

[@laelsonavelinodasilva1858]

É muito bom educativo

[@СергейТаранов-х6м]

Фигурка просто прелесть 🔥💯💙💙💙

[@j.j.4239]

Thank you miss *charihawkins. I'm curious, please can you make a video about your jumping skills by these hurdles