What’s the best footstrike for running?

Most triathlon runners tend to fall into one of three main categories when it comes to footstrike. Some land heel-first – think Jan Frodeno.

Others land more flat, where the whole foot hits the ground together in what’s called a midfoot strike – Lucy Charles-Barclay is a good example. And then you have forefoot-dominant runners, like Vicky Holland, who touch down towards the front of the foot first.

Already, you can see something surprising: three world-class athletes, three completely different approaches. If the best in the sport can succeed with contrasting techniques, what does that tell us? That the question of “what’s best” is more complicated than a single universal answer. Let’s break it down…

Why so much debate?

There’s a huge amount of opinion swirling around the running community when it comes to footstrike. Scroll through any forum or coaching blog, and you’ll find strong arguments in favour of one style over another. But the truth is simpler, and two points are worth remembering above all else:

1. Where the foot lands is more important than how it lands. What really matters is whether your foot touches down beneath your centre of mass, not way out in front. Overstriding (landing too far forward) increases braking forces and stress on your joints, no matter if you’re a heel striker, midfoot striker, or forefoot striker.
2. Speed changes everything. Research shows that as your run pace increases – typically faster than around 4:00/km (6:30/mile) – a forefoot strike may become slightly more economical. At slower paces, heel or midfoot patterns often feel more natural and energy-efficient.

So, rather than hunting for a one-size-fits-all technique, it’s more useful to think about your pace, your gait, and your goals.

Should you change your footstrike?

This is the million-dollar question. If elite triathletes can thrive with different approaches, is there any reason for you to force a change?

The first step is awareness. Find out what your current footstrike looks like. The easiest way is to have a friend or coach film you running from the side. Another trick is to check the soles of your running shoes: the wear pattern will tell you a lot about where you make contact with the ground.

From there ask yourself, how fast do you usually run off the bike? If you’re running steady triathlon paces, you may not benefit from trying to shift towards a forefoot strike. On the other hand, if you’re consistently chasing faster splits or training for short-course races, experimenting with a lighter, quicker landing might make sense.

But, crucially, remember that foot strike is only the end point. Good posture, a cadence above 180spm and good hip/back mobility are, in my opinion as a coach, all far more important.

Practical tips for technique

If you do decide to make small adjustments to your technique, take it slowly and give your body time to adapt. Here are two simple cues that can make a big difference without overcomplicating things:

Push your hips forward – Think of driving your hips slightly ahead as you run, rather than letting them collapse backward. This naturally encourages your feet to land underneath you.

Run quietly – Listen to the sound of your footsteps. The quieter your landing, the more efficiently you’re moving. Heavy, slapping steps usually mean overstriding or too much vertical bounce.

These cues are simple, easy to remember in training, and can help you refine your form without forcing an artificial footstrike change.

The bottom line

So, what’s the best footstrike for running? The honest answer is that it depends. Elite triathletes prove that success isn’t limited to one style, and research shows that speed, body mechanics, and training context all play a role.

Rather than trying to mimic someone else’s technique, focus on the fundamentals: posture, cadence, and mobility. Once those are in place, your footstrike will naturally find the most efficient version for your body and pace.