Am I a heel, midfoot or forefoot striker? How to tell
To tell your foot strike, film yourself from the side, pause on the first frame of ground contact and see which part touches first, since heel first is a heel strike, a flat foot is a midfoot strike and the ball of the foot is a forefoot strike.
The three patterns on a paused frame
The whole answer sits in one frame of video. Pause on the first moment of ground contact and look at the foot.
- Heel strike. The heel touches first. The toes are up. The foot then slaps down flat.
- Midfoot strike. The foot lands close to flat. Heel and ball touch at almost the same moment.
- Forefoot strike. The ball of the foot touches first. The heel comes down after, or barely touches at all.
Most runners are heel strikers at easy pace. That is normal. The label on its own does not tell you whether your form is good. Where the foot lands does. See is heel striking bad.
How to film it so you can actually see
A shaky phone held by a friend will not show the first frame clearly. Set it up properly.
- Phone on a ledge or tripod at hip height, in landscape.
- About 3 to 4 metres to the side of your path, so you fill a third of the frame.
- Run past at your normal easy pace. Do not perform. Your stride changes when you try.
- Scrub the video frame by frame to the first touch.
Slow motion helps for this one check. Foot strike is fast. How to film yourself running covers the setup in more detail.
Why the wear on your shoes is not enough
People often guess from shoe soles. The outer heel wears on almost everyone because that is where the foot rolls through, whatever strikes first. Wear tells you about the whole stance, not the first contact. Trust the frame, not the sole.
The check that matters more
Once you know your strike, look at the same frame again and find the hip. Is the ankle close under it, or well ahead? A heel strike close under a bent knee is fine. A heel strike far out front on a straight leg is an overstride, and that is the thing to fix. A forefoot strike far out front is also an overstride. Where your foot should land explains the target.
How to check it with Caden
- Tap Run a new analysis and set up a side-on shot. Film 10 to 20 seconds at easy pace.
- Tap Breakpoints then Foot strike. Caden picks the first contact frame for you and draws the skeleton overlay. Look at the foot angle to name your strike.
- Read the Where your foot lands dial next to it. This is the number that matters. It scores how far the ankle lands ahead of the hip as a fraction of leg length.
- Film again after a few weeks and open Before and after in Stats to see if the landing frame has changed.
FAQ
Can my foot strike be different on each foot?
Yes. Many runners land differently left and right. A side view shows one leg clearly, so film from both sides if you want to compare.
Does my foot strike change with speed?
Usually. Faster running moves most people toward the midfoot or forefoot. Film at the pace you run most, which for most people is easy pace.
Which foot strike is best?
None of them is best on its own. A foot landing close under a bent knee is the goal, whichever part touches first. See midfoot vs heel strike.