Proper Running Footstrike: Forefoot vs. Heel-strike vs. Midfoot Technique

[@vincentjosephcesista502]

That camera needs a haircut

[@zachgreen6296]

Laughed so hard when I saw it

[@juliehill5113]

😂

[@2bersaudarastory972]

Santa Camera...

[@RubyAnimations]

Ta Tchou I only have 2 brain cells left- Sees this Me: 1- Brain cells left

[@antoniodigiacinto1970]

And hair dye

[@r1pperduck]

I forced toe striking after learning not to heel strike 3 days ago, my calves haven't forgiven me yet.

[@c0nfracto]

same

[@SuperAmoney2000]

Same

[@raaptorthedoc5963]

I naturally toe strike since I started running (aka like, a year ago xd) I didn't really realise there was a more efficient way, all-in-all I knew it was "explosive" :p

[@fastfish2112]

I bet it was well worth the switch tho. How is it going a year later?

[@r1pperduck]

@@fastfish2112 my knees don't hurt at all anymore, my calves grew, and i feel more explosive.

[@SmittenKitten.]

"Let's take up running!" I thought it would be easy... After 5 videos and three articles, I've forgotten what running even is.

[@bossnian5615]

SmittenKitten many people complicate it for whatever reason. Honestly its much simpler than people make it seem

[@SmittenKitten.]

@@bossnian5615 Haha... It does seem like people complicate it. I did end up taking it up, and although my form probably needs work, I'm still doing it!

[@sabeelm9]

@@bossnian5615 until you get knee pains 😭😭

[@6bat6manz6thesh1t]

Sabeel M 3 weeks into it. Knee pain and now I’m here lol

[@takeactionnow365]

@SmittenKitten 👏 exactly what we should all do, focus on taking action and not overthinking!

[@LeGronk]

god, I've been forcing a toestrike ever since I tried to resume running after an injury, and I've been wondering why the hell it's been so hard. thanks for this.

[@rheigel24]

Hey, I think we have the same situation. Did you also get a Medial Shin splint?

[@LeGronk]

pretty much. it's been a bit difficult unlearning it actually. and it all started because someone told me not to run so "flat-footed" :/

[@samuellinares2001]

This is me rn and it hurts

[@ianmason6539]

same

[@abcdfsriz]

guess like ... i am the weird one here... i ran like that since a young age

[@b123me]

Coming off a overuse injury in my hip switched to a forefoot/mid foot strike instantly made me faster and not being tired while doing it. I was using heel strike and not using running shoes that’s how I hurt my hip.

[@kerlowkey]

I was using the heel as well to land and boost myself with my toes. However, I do have a very comfortable puma running shoe with like super thick layer of sole and so soft as a cushion, feels like I am flying, like almost no gravity. But now I wanna try the toe landing.

[@haflete1515]

Link is available in our bio for a never before seen fitness equipment that will help you maintain forefoot/midfoot strike.

[@haflete1515]

@@kerlowkey Hi- Our new fitness equipment can assist you to maintain a forefoot/midfoot strike when running & exercising.

[@vonshill]

Used to toe strike and always had shin splints. Thanks to this and other resources I now run miles without any shin splints every day. More of a mid to heel strike now and also improved my stride length. Thanks for the vid!

[@Murduhface813]

This is excellent advice: don't run weird. 10/10. Would subscribe.

[@qwertyki9367]

What?

[@aevoke9759]

You run wierd its ok

[@TheSandkastenverbot]

LOOOL

[@LumisKnight]

I really don't even know who to listen to anymore...

[@MozzaBurger88]

Listen to your body first : if a movement makes you hurt or feel uncomfortable then it's probably not good for you. Running is a natural movement of the body. Don't overthink it ;)

[@MilanSmore]

Listen to Sage!

[@famcom5128]

@@MozzaBurger88 thanks bro. yours is the best advice and i think you're right.

[@rxonmymind8362]

Rule #1 Listen to your own body. Run the way your body tells you to. Start out slow with a shuffle and don't over extend the stride. Nice & easy. How's your shoulder? Tense? Relax them. Are your fist clinched? Relax them. Breathing? Are your legs, heart and breathing ALL TOGETHER operating as one? Nice & easy.( Not to be confused with effort) But most important. Enjoy it.

[@kevindecoteau3186]

listen to your own body.

[@verdeboyo]

Wow! In 2022 I am enlightened! I always thought I was doing it wrong. I am a natural toe striker like the young lady here. Since my recent purchase of adidas running shoes, I have had zero issues with my achilles tendon and no back of the knee pain at all. Think my problem before was the shoes were not 'running' shoes. Thanks👍🏻

[@digitalskins]

I did valet for a living running 10-15 miles a day. I had to force myself to forefoot/toe strike. It took a lot of practice but man it was worth it. Saved my legs.

[@kevinwitt8827]

Thanks so much for sharing! We love your videos, keep em coming! Diet, form, adventures on the trail, tips for beginners, motivation, we love it all!

[@RunningWildSandi]

Thanks so much Kevin!

[@thecalculusdiary]

Till now how many videos you have finished

[@pastelone]

Searching for this foot strike video after I got injured .... I now know it's from toe strike!! Thanks guys

[@sammy_oooo]

Such an informative video, thank you! I thought I was running incorrectly so over compensated by unknowingly running toe-strike which felt highly unnatural to me. Yhis video confirms I was actually running correctly all along!

[@Active4Good]

Thanks for the video Sandi. My footstrike has improved from heel striker to midfoot recently, after following your other excellent advice about reducing stride length and increasing cadence. Keep the great videos coming Sandi and Sage. Mark in the UK

[@elizabethpham1362]

I'm so thankful for these videos! It has really made my jogging so much more efficient than it was for the past few years. I love yalls heart condition as well. Y'all are so great together!

[@ClearBrookExotics]

That landscape is amazing! I thought TN was pretty, but we don't have anything on that area, wherever it is.

[@nickparnaby]

Looks like Boulder CO, at Fairview High School track

[@gamayun1224]

@@nickparnaby I recognized Colorado right away!

[@pereiraplaza222]

It's beautiful! I'm from The Netherlands and here it's soo ugly and flat.

[@josecastilleo8425]

TN is one of the most beautiful states I ever seen. You cross the Georgia/Tennessee line it's like everything is just nicer over there imo.

[@TonyMontgomery18]

Nice job you guys!! I don't know about this running stuff, except for a short binge a few years ago of older "smarter" people giving good-but-long-winded explanations, that still left me wondering "ok...I get it....and you've convinced me....but now can you just give me the simplified version that I can actually remember and take out on the road with me?" So today when I saw people jogging by my house and got the inspiration to look up that toe-strike running thing again, maybe try it out on my hike today, I just wanted some normal people to just simply and clearly explain what's actually important to know. I was doubtful, but clicked the first video that came up. Yours. imo it is PERFECT!! Maybe it's the younger generations, getting simpler and better at life, but whatever, your video gives me the exact stuff I was looking for. I love how instead of trying to convincingly push across one exact way that's "the best".....you give the whole story, and remind us that it has to work for our body, and we don't feel like we have to strain to fight our body and force it to run the "right way". Nice going, thank you!! 👍😊

[@abrahamcontreras892]

I have been living for 9,609 and today I realized how to properly jog. I always ran trying to land on my toes rather than me heel and I'm seen different results. With landing on my toes I have alot less pain in my knees, longer distances and feel more comfortable running.. thanks!!!

[@haflete1515]

Hi, eliminate heel strike and run on your forefoot/midfoot with our multi-purpose fitness equipment. Link is in the bio. 😁

[@Dracale]

Thank you for this. At 43 I have never really ran but started to do it and I’m enjoying it. Save for the back pain because I was doing heel strikes.

[@haflete1515]

Hi, our new fitness equipment can assist you to maintain and run more efficiently on your forefoot/midfoot. Link in our profile.

[@TJ-jx6dx]

Wow... I sincerely apprecient the brevity! I can start changing my stance immediately. Strike at your center of mass, love it!

[@gga347]

I notice that Sandie leads with the foot, on the end of a rather stiff straight leg through the stride, rather than leading with a bent knee, as in classic forefoot running. Throwing a rather stiff leg forward with the toe upwards is normally typical of a heel striker as purpleanex comments below. Sage does lead with the knee bent and has classict form. I'm not saying Sandie's style is wrong or inferior, but there is a big difference compared with classic style. I often see this minimal knee-bend action in triathletes and people with shorter legs, used as a way of increasing stride length, using the hips as well as the rear leg to propel the body forward in more of a scissor action. The rear leg bends but the front leg is thrown out nearly straight with the foot leading. It can be very effective.

[@Kevin-gf1yk]

I have found that when going uphill I am on the balls of my feet, coming down a hill I am more of a midfoot strikes. I find it saves energy.

[@Oslerian]

Thanks Sage and Sandi. These are great videos and they're helping me a ton making the transition from being an over strider of 25 years to a midfoot striker. This is very high quality advice and I really appreciate your expertise.

[@MultiThunder1234]

I'm going to cut this short and simple and make it intuitive, "Lean Forward" slightly when you run, if you do this everything falls naturally into place but "Don't hunch". As long as your momentum is driving you forward your foot strike will naturally adjust to midfoot, if you lean more your toes come into play and the less time your foot will be on the ground it's intuitive so correct your lean angle .

[@sadfwog8593]

I'm running purely on my front-foot and my toes, and I can tell you that since I started doing that my running has been amazing. Heel-strike and mid-foot strike caused shin splints and issues with my glutes and tailbone. Front-foot/tiptoe running for the win. Do whatever you think feels good.

[@gagehancock6960]

Thank you so much I ran 9 miles on my toes as you put it and screwed up my tendon thank you for the tip

[@Runnerspacegifts]

Thanks for the tip. I changed my foot-strike after suffering foot problems during my last marathon.

[@californiaswimteam]

Just came back to this video after a year or so Amazing lessons

[@andysims1527]

wow! thank you so much for this video. It is exactly what I was looking for. I've been forcing more a forefoot strike, which is why I have sesamoiditus. Super painful... but I've really been trying a more mid foot technique lately. Again, thanks so much for the video!

[@TM4rtin17]

Not sure why everyone is complaining about her speech, i could understand her just fine.

[@FriedToast]

Yours is the first comment I've seen about her speech, but I did stop watching because of it (slight lisp?) and start reading the comments instead.

[@giladsiry]

She is swallowing words a bit, mostly at the beginning it's a bit irritating

[@MlRAAK]

She's only speaking the beginning and ending of her words, which is really weird. "You an as my dad" Instead of "You can ask my dad" "That naturry kinda transated to my running" Instead of "That naturally kinda translated to my running" I'm not trying to be mean but I can really see how it would be distracting.

[@benjackson1506]

@@MlRAAK I thought it was slurred speech but I think you are right. Something wasn't coming out right.

[@lintlickers]

Ben Jackson shes in the special Olympics guy and kids , she annoyed the hell out of me too, she’s like a toddler

[@emanuelzhimrules]

This was great. Now I know how to run. Kept getting advice from different people but this really helped get the facts straight.

[@saturn724]

Kinda weird how we have to re-teach ourselves to run correctly.. I mean you don't teach a cat how to run correctly or a rabbit how to hop because it comes by instinct.. I wonder if the reason many people run improperly is because of the bad design of the shoes we wear, which may alter the way we run permanently, unless it's changed back to normal by re-training. Otherwise it doesn't make sense that we're born with an instinct to run differently than what our bodies were designed for.

[@tobai6078]

A. Saleh ikr

[@sstein4777]

Inreresting comment. I agree!

[@Endisupertramp]

For me, yes. I personally find it hard to run properly in shoes that have a thick heel. I know their design is made for them to absorb the impact and take a load off your knees, but for me they tend to make the situation worse. When I am in thin soled shoes which don't have a thicker heal my foot naturally absorbs the shock much better.

[@Mon3yMotivateD1]

Lots of people run barefoot or in Vibram five finger shoes for the reason you explained.

[@cassanopiano5332]

It is the shoes

[@steweegriffin5990]

Great advise on running there, what I do is, i just take off and not think about it, the mechanics will take care of itself along the way. Sprinting and uphill i noticed am always on toes, slower runs am never on toes.

[@benpebbles4111]

I love this video. You can tell they have a passion and they aren't actors reading a script

[@benpebbles4111]

@kenneth dado what

[@marlonjormungand7845]

Had shin problems for 8 months today i ran 10km with forefoot strike and it felt great.

[@raymondevil]

Thank you for the info! I made the first mistake as mentioned in your video, too much of toe strike and now I'm having peroneal tendonitis which I will need to rest a week or so for it to recover. If only I discovered your video earlier, but your video really help me to identify and realise my mistake.

[@drtisbeter]

So I gained a lot from moving from a heel-strike to a fore-foot strike. Sad thing is that when practicing this on longer runs; due to fatigue, it would always naturally settle in to a "full-foot" strike (ball of foot first, then touching down with the rest of my foot). I looked at this as weakness or lack of fitness on my part so I kept striving for more fore-foot push-off kind off running; almost like you show in your vid with you running on your toes. This resulted in some quite overworked/stressed calf muscles that ultimately took me out of running for a few days. Now, landing on the ball of my foot, with my heel/rest of my foot not far behind, my running is much better and far more relaxed; my fatigued running style rained supreme... I guess I took "heel-strikes" as being bad/therefore my heel touching the ground while running as a bad thing. My calves suffered the consequences. I hope this is the last time I let book learned/internet learned/wrongly interpreted info influence my running... Thanks so much for the Vid!

[@mr.clippy7815]

drtisbeter I normally run forefooted but my friend told i make a shit load of noice when i run and i thought that it wasn't normal so he told me to do heel foot but now seeing this video i have seen im fine.

[@Meleeman011]

i tend to forefoot strike and I wear out the front of my shoes pretty quickly, but yeah i'll switch too mid foot when i'm fatigued and you'll lose efficiency in your running but you're probably less likely to hurt yourself, i had to switch up my running technique because i was straining my achilles tendon doing a forefoot strike when the shoe i bought has heel cushioning out the ass.

[@birdsamora9925]

i see hair ON THE CAMERA!

[@sofiakazakova3031]

Its the microphone

[@2bersaudarastory972]

Santa Camera

[@matronarona]

😂🤣

[@rxn51]

I used to run with a heel strike but it would slow me down, tire me out very fast, and I hurt my knee pretty badly so I started running with a mid foot strike naturally and I feel so much better mid foot is the way to go unless you're sprinting.

[@rafaelcortez8448]

her speech was perfectly understandable & she made a great video that helped me out a lot, please stop being mean for no reason at all.

[@mmeccafork]

Great videos! I wish my high school cross country coaches focused on technique more so that i would've locked it down by now

[@balriel7229]

This was really useful, thanks. Knew about the heel, but started to force the toe-strike. Gonna try landing the strike on the middle - front of the foot now. Thanks again!

[@thomaspoll3337]

Mod foot strike helps you delevop this figure 4 shape when landing on the ground to improve ground contract time.

[@kelseyfreeman5179]

Thank you guys for making these videos! I'm new to running and have been having a terrible time training for a half marathon. Well, according to your videos my form is ALL wrong! Haha! I can't wait to try your tips tomorrow. : )

[@abdullahahmed3843]

I've been using my 6 year old rusty green addidas shoes that I bought for my school football matches. They get so hot when I sprint in them but, it has made my feet solid rock as it literally feels like I'm running in a piece of a thin leather layer

[@abbieamavi]

just like so many things, the correct answers is "in the middle, balance" :) Im a new runner training for a 3k, & I sometimes feel my feet ache after. legs are fine, I always feel my shoe rub my arch & my calves. what do you think about vibramos?

[@EpicurusWasRight]

I would think the length of the foot plays an enormous role in determining proper foot strike especially with relation to leg length and a person's center of mass. A longer foot is going to be able to get more leverage out of the ankle and toes and a wider foot is going to be able to displace more force to the ground and be able to maintain a toe strike longer. Of course this is all speculation.

[@pibitoladron3968]

No wonder I was hurting my knees I used to run landing on my heel smh 🤦‍♂️

[@magumosi]

Me too

[@lewismilton6731]

Thanks for all the great videos guys, I'm learning loads!

[@muldrowe]

Used to heel strike and have always gotten shin splints. Noticed that if I run off-pavement I tend to natural land on my midsole, instead of my heels like when I run on the sidewalk. Now I just try to pretend I’m running off-pavement and it’s helped me a lot psychologically to transition to midsole running.

[@MiataBRG]

You've told us what we need to do without any tips on how to do it. Useful!

[@aristotlestudent]

Young man, you are actually coming down further toward the forefoot than you think you are... You may "feel it" differently as the result of very padded running shoes but if you were barefoot, you'd land completely toward the forefoot and NOT flat footed or even close to heel striking. You only feel somewhat flat footed because the thick shoe doesn't allow your foot to continue on to contact the ground skin to asphalt... BTW, your running technique looks good. It's just how we feel it in our shoes is different than what's actually going on with our feet because of very padded running shoes.

[@bradledm4024]

Are we not gonna talk about how this track is in the most amazing place

[@_Christina_n]

BradlEDM ikr i wish our track looked as beautiful:(

[@shockinsid]

Good video, does your camera have a fringe?

[@effingsix3825]

As far as the foot-contact goes, there are NO hard and fast rules. But the heel must contact the ground; whether it contacts the ground first, or following the mid-foot, this is a matter that is entirely up to you. By consciously lifting the trailing ankle above the knee when running will oblige the runner to rely on the mid-foot contact.

[@sumantrabibhutibarooah]

Good, crisp well explained video on running well. Thank you! Wishing everyone a happy & healthy 2018!

[@ag-bk5wf]

I feel my step style changes as I do my long jogs. Best way to identify your step is look under your shoes after logging in 30+miles and analyze the wear.

[@derpgoldfish]

A lil late but for people trying to learn how to land on their toes, rey going upstairs and downstairs on your toes. Did this for the 4 years of highschool and so when I started running on my toes I could do 5 and 10k's while toe running the whole time!

[@toddl3011]

Thank you for the great video! Your advice is so helpful. Love the Hoka's too.

[@BudderB0y2222]

Barefoot running on the grass part of the track can help greatly with correcting your form

[@rpx8699]

The thing to remember is that it will take some time for a proper strike to feel natural--maybe even months (or a few hundred miles. Which ever comes first). Even though it's more efficient to strike flat it will feel harder in the beginning. You have to stay the course and before you know it your old bad habits will be the things that feel unnatural.

[@danielmacik8056]

You are great. Thanks for all videos. Very helpfull for me. Good luck.

[@mathews0618]

Get shoes with zero drop or as close as possible. The thick heel promotes heel striking

[@domtorreto4199]

Thank , you dont know but your,e helping a lot of people now i will not have a injury

[@gamayun1224]

Colorado and bluegrass... brought me right back there...

[@ianmason6539]

Hey, I was supposed to go to that school! Next to Holmes down in springs, ya? I'm up by the mini incline in Cas. Rock. That's pretty neat. Thanks for the help you two

[@ogiukasss]

thank you guys really helped me a lot. cheers

[@TheFGnat]

Thank you ! I've started running recently and I think like many people started low-key obsessing on not landing on my heel and trying to force myself to land on my toes because you always see advanced runners land that way, so that has to be the proper way to run and not injure yourself etc etc...Tried landing on my toes, and that felt just so unnatural I never kept doing for more than a minute. So I'm happy that landing on the middle of my foot is actually totaly fine :) Question though: how does one land on their heel? 'Cause running is just not like walking, wouldn't one naturaly NOT land on their heel?

[@SagamiSteve]

Great info! Thanks for sharing!

[@RunningWildSandi]

Thanks for watching!

[@manga12]

well you dont want to extream heel strike like I do, but you also dont want to slap your foot forward on the ground its hard on feet you want to roll along as smoothly as you can unless its shorter distance running, and a natural stride not over streached like they used to teach us in highschool in the 1990's, and shorten stride when speeding up to get power strokes as you sprint and kick the finish.

[@ciprian-abrudan]

Thank you for your video, it is very helpful.

[@Zazinombirs]

My quads are in pain when i run..please share tips how to minimize the pain..if i land on my toes or forefoot strikes i feel less pain but as you guys said it's not good right..i usually run 10km on Saturday since 2017 but the pain hit me just recently circa April 2019..thank you..👣👣👣

[@cmjones83]

This is reassuring, thanks!

[@sunwukong7567]

No idea if this makes any sense. I was born with quite flat feet. Very early in my childhood had it improved with the typical special shoe treatment. Growing up, even though my feet were normal, I always had this subconscious/irrational fear of them turning flat again, so whenever I used to run or play around, I conditioned myself to only step with the forefoot. Even if try, I find it unnatural and uncomfortable to run using the heels or even the mid part. So, I've always done it this way, and have zero pain or injuries. I wonder if my muscles adapted since childhood, no idea.

[@highfrequencyh]

What kind of shoes are those they look very comfortable for running. Best recommendation for running shoes?

[@JayA-ir3it]

When I run alot like during track season and football season I get really bad shin splints in the side of my shins, is it Bc I’m flat footed or they way I’m running? And will insoles help this?

[@78vila]

Thanks for your knowledgeable video 👌👌..got it 👍

[@adammarshall7074]

Great video. I always buy nuetral shoes, but it seems to me that shoes are often designed for heel striking. For example, does the late/early propulsion in Hokas have to do with where you strike at all? Thanks!

[@nattyvishal]

what a pretty place for running 😃

[@VanHaleNNoodle]

Great video! Do you recommend finishing every run i do (with regular shoes) in a 1km barefoot run? I do want to transition slowly in order to not hurt myself and cause injuries but I also want to keep running normal distances in the meanwhile. Also, do you recommend forcing myself to try and imitate the forefoot/barefoot running style even when I have my padded shoes on? until the time that I manage to run my regular distances without any padding.. I know the answer is probably yes, I just have a little trouble forcing myself to run correctly (forefoot striking) when I have my shoes on.

[@mrlifecrush]

Very useful stuff

[@TheM0nsterX]

I tried forefoot running lately because when i did a heel strike my shins hurt so bad idk why, switching legit helped me improve my speed and cadance the same day (many say its hard to switch, but it feels more natural to me)

[@chrisdills2885]

thank you and Sage for all your running tips they are great!

[@JuicedUpLemon]

Finally, someone explains it in a way that we can understand!😀

[@usman_saadat]

Thanks for the tips, quite helpful stuff.

[@Aaron._dubs]

Hey I'm a cricketer and I wanna know how to have a proper bowling run up. Please help me out here. Thanks

[@adamedger2873]

Thanks for the video!!

[@EnergyReturnWheel]

Foot strength is key to running performance. Foot strike should change with speed, terrain, up or down hill. Foam shoes interfere with feed back, energy transfer, recoil timing and the foot's ability to lever.

[@EnergyReturnWheel]

Ever seen Britek Footwear? A full suspension shoe...Zero foam. 10-15% increase in vertical leap...10- 20% less oxygen consumed @ 10 mph.

[@EnergyReturnWheel]

Check out Brian A Russell Friction..."Less" hand built protos [e-mail]

[@leyannaguilez5648]

I’m a natural toe striker, and my coaches always tell me to keep up on my toes because it makes me run faster

[@a.l.2669]

You never use you heel or back of the foot. Shoe manufactures have increased the amount of cushions in the arch and heel to prevent people from hurting themselves. This is deceptive to the point of impact, which on the forward pad of the foot.

[@vojdanzaprov4643]

Simple and informative. Helps, thanks. Be safe.....Greetings

[@MrTheSkiper]

Ty for all videos!

[@thevikingbeard89]

I have a hard time running now after so much strength/strongman training. When squatting, pulling trucks, etc you need something to generate force off of so minimizing ground time isn't ideal!

[@takeactionnow365]

Hi! thanks for sharing. Does the same apply if you are running up/down courses which are not flat?

[@godemperorletoatreidesii6971]

Would you recommend it if you are trying to build up your calfs? Or is it useless for that?

[@seop1721]

Hi. What footwear would you recommend? Do you recommend gait analysis, too?

[@seyned89]

Have always been a heel striker. And I wonder why I have knee and hip pain smh

[@JoelKingsley]

Great video!! Keep doing the good work!

[@randomtextidontcare]

Thank you. This is great. Really helpful.

[@mikkey246]

I thought toe running helped, but the mid strike really works! I have flat fleet so do I have to lean my foot outwards purposely so it doesn't cave in?