How do you foot strike?

By: Peter Stamos

When people make contact with the ground while moving, they typically strike either with their heels or toes. Neither method is inherently wrong; however, relying too heavily on one can lead to problems. The first question I consider when determining the appropriate foot strike is the specific activity being performed. I view foot strikes similarly to pressing a gas pedal: when walking, we usually land on our heels; during jogging or running, we typically use a midfoot strike; and when sprinting, we often strike with our toes. Unfortunately, many individuals tend to use the same foot strike for all three activities.

Given this, should we encourage someone to change their striking technique? I would argue no. Attempting to change biomechanics without addressing body structure is likely to be ineffective and could potentially cause more harm than good. By examining body structure and posture, we can identify two common patterns: those who are anterior chain dominant and those who are posterior chain dominant.

Anterior chain-dominant individuals primarily utilize their quadriceps, hip flexors, and calves as their main muscle groups in the lower half of their bodies. They usually strike with their toes and tend to be inherently more powerful because of this. In contrast, posterior chain-dominant individuals primarily engage their hamstrings, glutes, and anterior tibialis. They tend to strike with their heels and may find it more challenging to generate power.

Again, neither technique is wrong, but both could cause pain and dysfunction if it’s the only option available to use. To evaluate yourself to confirm which category you fall into, there are several options. You could record yourself running/jogging, you can look at the bottom of your shoes and see where the shoe is breaking down, or you can close your eyes and see where your weight is being carried. I prefer the third option because it takes no time and takes very little skill to do correctly. 

After assessing your body’s position in space, the next step is simple: perform exercises that help direct your center of gravity toward the middle of your foot. If you find that you are more dominant in your anterior chain, it can be beneficial to include posterior chain exercises in your routine. Conversely, if you are stronger in your posterior chain, focus on incorporating anterior chain exercises. By centering your weight toward your midfoot, you can unlock the potential for a more natural change in your striking technique.