Heel vs. Forefoot

The heel strike versus forefoot strike debate has split running for decades. About 75 percent of recreational runners are heel strikers, landing on the back of the foot first. The shoe cushion absorbs the sharp impact spike.

Forefoot strikers land on the ball of the foot, using the calf muscles and Achilles tendon as natural shock absorbers. The impact curve is smoother but demands more from the lower leg. Neither pattern is objectively superior — injury rates are similar but affect different structures. The best strike pattern is the one your body naturally adopts at your comfortable pace.