Are You a Rearfoot, Midfoot or Forefoot Striker?

Are You A Forefoot, Midfoot or Forefoot Striker?

Running shoes have to fit your feet and provide secure gait. If you want to know what type of runner you are, video analysis is a good way of determining your way of running.

If this isn’t available, just get somebody to watch how your foot lands to identify if you are:

forefoot striker
Most elite runners are forefoot strikers.

1 A rearfoot striker

This is the most common way to land, on your heel first before rolling up through the rest of your foot. Rearfoot strikers are inclined to have a slower foot turnover (the time between the foot hitting  and leaving the ground), which could mean slower per-mile times.

Tip: You need more cushioning at the rear of the shoe to absorb the shock for your heel.

2 A midfoot striker

This person lands close to the midsection of the foot so that the back of the heel never actually strikes the ground. The shock is equally absorbed and most midfoot strikers are much less likely to get injured.

Tip: You need cushioning and support at the heel and the toe of the shoe.  

3 A forefoot striker

This tends to be the category most elite runners fall into. Forefoot strikers have a fast turnover, meaning they run faster – their heels never touch the ground. There are new shoes available that encourage rearfoot and midfoot strikers to run on their toes.

Tip: You need extra cushioning in the forefoot.

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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