Running form part 1 of 10: Foot Strike

photo-1448244550386-c17f1ab6d2b7 copyOn our previous running form post we asked runners of varying levels of experience for feedback on their running form and what they focus on.

We received some great information and with that invaluable info we headed to the internet to do our research on the finer points of running technique and form.


We have compiled the below list of tips and techniques to help you get started, get better results, run more efficiently, run further and/or faster, and most importantly run injury free. Keep your eyes on our social media as we will be progressively releasing Running Form blog posts regularly with helpful information on each of the form focus points. Credits to our social media responses: Shaun Moore, Alison Mackay, Chris Wright, Barry Carson, Chris Melton, Jamie Ferguson, for providing us with valuable running form feedback.



Please remember some of these articles are based on opinions of varying levels of experience, differing opinions and research quality. We strongly recommend to research these points of interest further and consult with your GP prior to starting running and/or adjusting your form, to help ensure correct injury management.


Our running form priority list is:
1. Foot strike
2. Cadence
3. Breathing pattern
4. Shoulder position/tension
5. Lean/ Fall
6. Head position
7. Arm position/swing
8. Hip position
9. Hand tension
10. Leg return



(one of the most controversial running topics)

The Basics:

What is Foot Strike?

Foot Strike is the way our feet land on the ground while running. There are three classifications of foot striking techniques: fore-foot (landing on the front of the foot), mid-foot (landing on the middle of the foot) and rear-foot (landing on the heel of the feet).  Which is the best foot strike is cause for controversy and not clear. Cadence/strike rate (the rate at which your feet hit the ground) and over striding need to be taken into when comparing foot strikes.

The Tech:

“Why do Different Foot Strikes Matter?

Here we focus on the difference between heel striking and forefoot striking (see bottom of page for more on midfoot striking which is often intermediate). In heel striking, the collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system. In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient…………Harvard University Biomechanics of Foot Strike Article


The Video: 

nokkon Ambassador feedback:

Chris Wright: “After 2 years of heel strike running, an ironman friend informed me of his benefits from fore foot running. My running results at that time had plateaued so I made the change from heel to mid/forefoot running.  At first it felt like i was running on tippy toes and my calves burnt in a new  location during and post run. It took 7-10 days of  regressive running results until my calves adjusted to the new form. Once my calves had conditioned to the new movement, I found it a lot easier to reach my desired high cadence and achieved faster and more efficient running results. My running sounded a lot quieter and i felt lighter on my feet”

Stay tuned for our next Running Form blog on Cadence.




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