What Are the Benefits of Forefoot Running?

Oftentimes, runners are on a mission to become stronger athletes. For some, this means experimenting with different foot strikes and its subsequent impact on achieving optimal running form. When this position is achieved by individual runners, their jogs can improve due to more efficient gait mechanics, lower exertion and for some, less risk of injury.

While the best foot strike varies from person to person, running with a forefoot strike can offer a handful of unique benefits. Here, we explain what forefoot running is, its potential perks and guidance to determine if it’s right for you.

There are three common types of foot strikes in running: forefoot, midfoot, and rearfoot. If you run with a forefoot strike, the ball of your foot hits the ground first. It also means you push your weight off the ground through the ball of your foot and toes to continue running. Meanwhile, midfoot strikers land on the center of their foot and roll through the forefoot to push off the toes. Rearfoot runners strike with their heel and roll through the midfoot before finally pushing off of their toes.

Research has mixed conclusions about the benefits of forefoot running for injury prevention and sport performance. However, it's a technique each runner may want to consider trying. “That way, you can see how your unique anatomy responds to it,” says fitness coach Lauren Chante, C.S.C.S., M.S..

There are a couple of quick tests you can do to determine which type of foot strike you normally use. One is to simply run barefoot or on a soft surface such as a carpet and notice which part of your foot hits the floor first. If it’s the ball of your foot, you’re a forefoot runner.

Alternatively, take a peek at the removable insoles of your favorite running shoes and inspect where it’s worn down the most. If you can’t tell by looking at the insole, feel it with your fingers to see what areas are significantly thinner than others. This can help you identify where you strike. Forefoot runners will see the most wear-and-tear in the upper portion of the insole, midfoot runners will see it in the middle, and rearfoot runners — you guessed it — will see it in the bottom.

It’s possible to teach yourself how to run using a forefoot strike. However it’s important to note that forefoot running increases the stress on your calves, Achilles tendon, and plantar fascia. This added stress can up your injury risk if these tissues aren’t prepared for it. For that reason, Ruthenburg recommends checking where you stand in terms of foot and ankle strength, and mobility before changing your running mechanics.

Ruthenburg recommends trying a couple self-tests to assess your readiness for forefoot running:

Single Heel Raise

Stand barefoot. Shift your weight onto one foot and perform heel raises. If you can do 20-30 reps in a row without fatiguing or needing help to balance, you’re good to go. Repeat the test on the other foot to ensure both sides are ready for forefoot running.

Sit on the floor, bend one leg, and place your bare foot flat on the floor in front of you. Extend the other leg splay out to the side. On the bent leg, grip your big toe and gently pull it toward you. If you can easily pull your toe toward you slightly, and with little resistance, you pass the test. Be sure to check the other foot as well.

Note: If you came up short in either test, work on building up strength and mobility before making the switch to forefoot running. Keep re-testing to gauge progress.

To change your foot strike, you have to get used to landing on the ball of your foot. One great way to do this is to include pogo hops in your warm-up, Coxall says.

Here’s how to do pogo hops:

• Stand with your feet together. Let your arms hang down by your sides or place your hands on your hips.

• Jump as high as you can without bending your knees.

• Land softly on the balls of your feet and immediately jump again. Aim to bounce off the ground as quickly as possible on each jump. Never let your heels touch the ground.

• Keep jumping off the ball of your foot until you begin to slow from fatigue.

Then, when you run, focus on landing on the ball of your foot. Coxall say you’ll likely notice that your body positioning places more emphasis on moving forward, as opposed to straight up with every stride, like you’d see with a a mid- or rearfoot strike.

Start by using a forefoot strike for shorter distances and observe how it affects your pace and any aches and pains. If you feel good, go ahead and add a little more distance to every forefoot run.

“If you feel any adverse reactions at all, such as intense soreness, take more rest between forefoot running sessions and make sure you're increasing your forefoot running in baby steps,” Chante says.

If you experience pain, stop, and be sure to consult with a physician or physical therapist. And it’s worth mentioning that forefoot running may not be the best strike for you, and that’s OK. If you have a midfoot or rearfoot strike and that feels comfortable you, then why change things up?

“The best shoes for forefoot runners are the ones with a large amount of forefoot cushioning,” says Patrick McEneaney, D.P.M., F.A.C.F.A.S., and owner and chief executive officer of Northern Illinois Foot & Ankle Specialists. Most running shoes designed for high mileage have good cushioning in the forefoot, he says.

Keep in mind that shoes won’t fix any underlying problems caused by poor running technique, muscle weakness, or overuse. Still, buying the right running shoes may offer the support you need to keep running safely and comfortably with a forefoot strike.

For more expert-backed tips, be sure to download the Nike Run Club App!