The toe strike

The toe strike, or the forefoot strike, is when you land on the toes of your foot first, your heel either barely hitting the ground or not hitting the ground at all.

This is a natural way to run up hills, but some say the toe strike puts too much pressure on your calves. The toe strike is usually reserved for activities like sprinting. Some people recommend that if you want to run faster, especially at the end of a race or to make up time, the toe strike is your best option.

around the web


  1. Just run around barfoot for a while and feel what your feet automatically do…landing on the heel is very painfull because there is nothing smoothering the impact of your weight.

    Landing on the toes/midfoot will be smooth because the foot and leg can ‘roll out’ the power of the impact.

    Same when you make a Judo/Karate jump and roll..if you roll and ‘roll out’ the impact of your landing you can endure a much harder impact than when you land straight on your feet..ouch…

    Spreading the force of the impact over a larger area, no matter if over the foot during running or over the whole body when making a jump and roll, is the ‘secret’ to less pain.

    Shoes will always change ‘the impact’ and running on the toes may not feel comfortable with some shoes, so better try them out in the shop.

  2. The “Girl on Trail” series is great, especially this story! Thanks Frugivore!

    When I was training for the marathon 2 years ago, I got injured around mile 15. I see now that it probably had something to do with the WAY I was running (ie my foot strike). I can’t wait to start running again, now properly.

Leave a Reply