Q: I have noticed that some people land on their heels when they run, while others seem to land on their toes. What is the best way for my foot to strike the ground when I run?
A: There is no “best way” for your foot to strike the ground. In fact, the way your foot strikes is dependent on a number of factors including running speed, stride length, whether you are running up or down hill, biomechanics, and the list goes on. Let us first start with a basic description of the way a foot “normally” strikes the ground. In biomechanics, the period when the foot is in contact with the ground is called the stance phase of running (or walking). The stance phase is comprised of sub-phases called contact, midstance, and propulsion. It may surprise some people to know that during the contact phase, a large part of the body’s natural shock absorber is pronation. Initial ground contact usually occurs at the heel, with the toes slightly up and the foot positioned such that the outside of the heel strikes first. Heel strike will usually be pronounced when your stride length is longer or for example, when you are running down hill. As you quicken your running speed, the point of foot contact moves forward toward the toes. The extreme example of this is during sprinting, when the toes or the ball of the foot contacts the ground first. One biomechanical factor that affects foot strike is related to knee position. If your knee is completely extended or straight for foot strike, heel contact is usually exaggerated. Slight flexion of the knee, a better knee position in preparation for ground contact, will aid in shock absorption of ground impact. Tight muscles can also influence your foot position during ground contact – for example, some people run on their toes because of tight calf muscles.
Dr. Nick Brown
Dr. Brown is a postdoctoral researcher in the Department of Biomedical Engineering at The University of Texas.
