Land Where You Belong – And Why It Matters 🏃‍♂️🏃‍♀️

At Form First Coaching, we like to keep running simple. How your foot lands matters, but not in the way many runners have been told. We’re far less interested in whether you land on your heel, midfoot or forefoot, and far more focused on where you land relative to your centre of gravity (COG). The closer your foot lands under your body, the smoother your stride and the lower your injury risk.

There’s a long-running debate in the running world about the “right” way to land. The popular belief that heel striking is bad and forefoot striking is superior largely stems from the barefoot running boom of the early 2010s. When you run barefoot, landing heavily on your heel hurts — so many runners naturally shifted to their forefoot or midfoot. Early studies supported the idea that forefoot striking might reduce impact forces and prevent injuries (Lieberman et al., 2010, Nature). However, research since then has painted a more nuanced picture.

The different types of foot strike.

What the Research Really Says

Large biomechanical reviews show that most distance runners — especially those wearing modern cushioned shoes — naturally land on their heels. A 2021 systematic review found that around 79% of runners strike the ground heel-first early in a race, rising to 86% in longer distances (Hasegawa et al., 2021, Sports Medicine – Open). The same review found no consistent performance advantage for midfoot or forefoot striking.

Similarly, a review published in the Journal of Sport and Health Science concluded:

“Based on current biomechanical, physiological, and epidemiological literature, it should not be recommended for the majority of runners to change from a rearfoot to a mid- or forefoot strike.”(Hall et al., 2013, JSHS)

The evidence also shows that each strike pattern carries its own trade-offs. Heel strikers tend to load their knees and hips more, while forefoot strikers put greater stress on the Achilles tendon, calf and ankle. Rather than eliminating risk, switching strike patterns simply shifts where the stress goes. And for runners who try to change their natural style too abruptly, the risk of calf or ankle injury increases sharply — particularly when adopting minimalist footwear.

Research also shows that forced changes to running mechanics can temporarily reduce running economy and performance (Moore, 2016, Sports Medicine). In other words, there’s no shortcut to becoming a better runner by changing your foot strike alone.

Landing Location Over Landing Style

This is why, at Form First Coaching, we don’t coach a one-size-fits-all foot strike. Instead, we help athletes land close to their centre of gravity, keeping their stride compact and their movement efficient. When you over-stride — landing too far in front of your body — you create a braking force that slows you down and increases the impact on your joints.

World marathon record-holder Eliud Kipchoge, the only human to run a marathon in under two hours, actually lands on his heels. His success is proof that heel striking itself isn’t the problem. The key difference is where he lands — directly under his body, with superb posture and rhythm. That’s what we mean by good landing mechanics.

When you land close to your centre of gravity, the body naturally absorbs and transfers load through the legs more efficiently. Your muscles and tendons work like springs, storing and releasing energy instead of fighting against the ground. This reduces braking, saves energy and helps you move with rhythm and flow.

Eluid Kipchoge as he completed the marathon in 1:59:40.

The Footwear Factor

Modern running shoes are designed with cushioning that makes a gentle heel-to-toe landing perfectly acceptable. The barefoot movement encouraged many runners to go forefoot-first, but that doesn’t necessarily suit everyone — especially adults who have run heel-first for years. Transitioning too quickly to minimalist footwear or a forefoot strike often leads to calf tightness, Achilles pain, or even stress injuries.

That doesn’t mean there’s no place for forefoot striking. For sprinting, short-burst speed work, or hill running, a slightly more forefoot-oriented landing can help you generate more power and use the elastic recoil of your lower leg muscles. But for distance running, comfort and efficiency usually come from letting your body do what feels natural, provided you keep your landing close to your centre of mass.

Our Coaching Philosophy

At Form First Coaching, we believe good running form is about function, not fashion. We’ll never force a specific foot strike, but we’ll help you understand what your body does naturally and how to make it more efficient. Through movement assessments and video analysis, we can identify whether over-striding or poor alignment is contributing to pain or fatigue — and help you make small, sustainable adjustments.

Ultimately, whether you land on your heel, midfoot, or forefoot is far less important than maintaining good posture, rhythm, and alignment. When you focus on smooth, balanced movement and landing under your centre of gravity, your body will find the most efficient way to run for you.

The Takeaway

There’s no “perfect” way to land — only the way that best suits your anatomy, footwear, and goals. Research shows that switching strike patterns rarely improves performance and can sometimes increase injury risk. Heel striking, midfoot striking, and forefoot striking can all be safe and efficient when done with good posture and balance.

At Form First Coaching, we help runners of all ages and abilities build better form from the ground up. By focusing on landing position, rhythm, and efficient movement, you can enjoy smoother running, fewer injuries, and more speed — naturally.

So don’t chase trends or force change. Land where you belong, trust your form, and let your stride find its flow.