Don’t Worry About Where Your Foot Hits the Ground While Running!

If you've ever taken a course on running technique, you might have heard something surprising: instructors often tell runners not to focus on where their foot lands.

“Forget about how your foot lands! Pull up! Pull up! Pull up!”

If you’ve taken such a course, you already understand why. For those who haven’t, the answer is straightforward—if you master proper running technique, your foot will naturally land correctly, so there’s no need to focus on it.

Over the years, discussions about running technique have drifted off course, with a surprising focus on foot landing:

— “You’re landing on your heels!” — “No, I’m landing on the midfoot.” — “Wait, landing on the forefoot is better!”

Indeed, the anatomical structure of the human forefoot is suited for bearing weight, and landing on the forefoot is a valid approach. However, this should not be the core focus of learning or teaching running technique.

Why Not Focus on Where Your Foot Lands?

The placement of the foot is not the cause of good running form but rather the result. A common misconception about proper running form is treating "forefoot landing" as "running on your toes."

The book Running: How to Run has been published in Taiwan for six years and in mainland China for three. Many runners have found the forefoot landing technique helpful, while others report discomfort or injury, mainly because they confuse "forefoot landing" with "running on your toes." The latter involves keeping the heel from touching the ground and relying solely on the calves to absorb impact, which can cause injury.

These runners have missed a key point emphasized by the technique: forefoot landing is the result of having achieved proper running mechanics, not the technique to strive for.

Focusing on Foot Landing = Wasting Energy

The three core elements of running are: key running posture, falling, and pulling up—not landing. In other words, landing is not the primary concern of running technique. “Forefoot landing is just the result of 'leaning forward' and 'free falling,' not the technique we should be pursuing.”

Focusing on foot placement often leads to forced landing, which is a common cause of injury.

Try gently pushing someone who is walking, standing, or running. It doesn’t matter where you push; the person will instinctively use the other foot to regain balance. They might not even realize they’re doing it, but this natural adjustment occurs automatically.

When standing or walking, we don’t consciously think about where our limbs should go. The same principle applies to running; our bodies naturally maintain balance, with limbs supporting the process.

The core principle of proper running technique is using gravity to “fall naturally.” Since it’s natural, it shouldn’t be forced. As long as the process is natural, forefoot landing will occur automatically; if you force it, you might end up landing on your heel or running on your toes.

Focusing on Running Technique = Efficient, Effective, and Energy-Saving

Running technique involves the entire body’s movement, but the most crucial aspect is understanding how the movement happens.

The key running posture is vital throughout the running cycle. It distinguishes itself from thousands of other running postures by focusing on balance, potential energy, and muscle elasticity. This is the fundamental state of motion and the natural forward movement when we’re pushed.

Maintaining the key running posture allows runners to land with the most appropriate part of the foot at the right time—usually the forefoot. This is the essence of proper running technique.

A solid running technique requires a core theory. Without it, all the knowledge learned becomes fragmented and leads in different directions, deviating from the essence. Regardless of the teaching method, we shouldn’t separate the “foot” from the body as a standalone part to consider.