A Guide to Forefoot Running by CURREX RUNPRO

a fit female runner in the toe-off phase of a forefoot running strike

Forefoot Running: Benefits, Technique & Best Shoes

Is it better to run on the balls of your feet or your heels? Many avid runners looking to achieve the best running form wonder if changing their foot strike will improve their performance. While forefoot running offers many benefits, this running style is not for everyone and requires proper transitioning.

If you want to learn if forefoot running is right for you, how to get started, and which shoes are best, see our guide about how CURREX® RUNPRO™ insoles can help.

What is forefoot running?

Forefoot running is when you run on the balls of your feet. In the running gait cycle, if the ball of your foot makes initial contact with the ground, you have what is called a forefoot strike.

Running on your forefoot puts all your weight on the balls of your feet and toes. Your heel never touches the ground. Instead, you toe off with the ball of your foot, too, making the forefoot strike feel light and springy.

a close up of a person forefoot running on the beach

To tell whether you are a forefoot runner, take your CURREX running insoles or other removable insoles out of your shoes. If you have noticeable wear on the ball of foot and toe area, then you have a forefoot strike.

Learn more about how to find the best running foot strike.

The Benefits of Forefoot Running

Traditionally, running on your forefoot is thought to help runners gain speed and prevent injuries. Many elite athletes and sprinters practice forefoot running for this reason. However, not everyone’s anatomy responds best to this running technique.

a pair of blue running insoles on top of running shoes in a park

CURREX RUNPRO insoles help optimize every foot strike and may make it easier to enhance your performance and avoid injuries thanks to their customizable support. When deciding whether a forefoot strike is right for you, start by weighing the potential benefits.

Increased Speed & Efficiency

Running on the balls of your feet allows for a quicker cadence, linking forefoot running with speed. This is highlighted in a 2014 study from the journal Medicine & Science in Sports & Exercise that looked at running biomechanics and how runners adopted a forefoot strike to accommodate greater speeds.

Running on the balls of your feet also has a rubber band-like effect. Upon landing, forefoot runners absorb and use leftover energy to spring up more efficiently. This recoil is similar to how running insoles use targeted cushioning to absorb and return energy to your stride.

Less Impact on Joints

The difference between forefoot running vs a heel strike boils down to which joints receive the most force. Heel strikers land with all their bodyweight on the heel bone, sending forces up the heel and leg. When you overstride, this also affects the knees and hips.

Forefoot running puts less stress on these joints because it offers a softer landing. Instead, the ankle joint and the muscles of the foot and calf absorb most of the impact. This can be beneficial for runners who want to know how to transition to forefoot running from heel striking to reduce stress on their knees.

Reduced Risk of Knee Pain

Runners often consider changing their foot strike to avoid recurring injuries. Evidence suggests that forefoot running may help lower your risk of some overuse injuries like runner’s knee.

A 2013 study also from Medicine & Science in Sports & Exercise found that runners with a forefoot strike pattern had less stress on the knees than heel strikers, which may help reduce the risk of running-related knee injuries.

A Sports Health study from 2020 attributed this to differences in biomechanical loading, where forefoot strikers had less knee strain but more ankle strain. Therefore, running on your forefoot might be better for runners with knee pain.

A graphic showing three charts with runner’s feet measuring force of impact over time
The above graphic shows the impact peak differences between heel striking and forefoot striking. There are multiple loading rates for a heel striker (top) including initial contact and mid stance. Meanwhile, a forefoot striker (bottom) has reduced loading or impact peaks indicated by the smoother peaks at mid stance.

Drawbacks & Considerations

Before you change your running mechanics, consider the possible risks. Most running-related injuries happen when someone tries to change their running technique too soon. Research shows mixed results about the limits of how beneficial forefoot running can be, including:

  • Overall Injury Risk. Forefoot running puts more strain on the calves, ankle joints, Achilles tendon, plantar fascia, and ball of foot. If your muscles are not prepared for the difference in loading forces, you face a greater risk of injury in these areas.
  • Short vs Long Distance Running. Forefoot running is best for short to middle distance runs. The increased speed of forefoot running eventually plateaus at longer distances, making it less advantageous for most recreational runners.
  • Strength Training. Performing regular calf and foot strengthening exercises helps prepare your body for running on the balls of your feet and prevent injuries like Achilles tendonitis or calf pain.
  • True Efficiency. The most efficient foot strike is typically the one you are already using. Research shows that the heel strike, also the most prevalent, may be the most efficient for the majority of recreational runners.

So, is it better to run on your forefoot?

While your current technique is the most efficient, forefoot running can be better for some runners, including those looking to increase speed or alleviate knee pain.

If you want to boost your performance and protect against injuries, consider using a performance insole like CURREX RUNPRO. CURREX insoles for running help optimize your stride and help you run farther, faster without changing your form.

a yellow shoe insert being placed inside a grey minimalist running shoe

How to Practice Forefoot Running

The transition to forefoot running must be made gradually to avoid injury. Certain exercises like single leg heel raises and hopping on the balls of your feet can help you prepare. Here are a few more tips to get you started:

  • Focus on landing on the ball of your foot when you run and not your toes.
  • Begin with short distances to see how it changes your pace and whether you notice any tightness or aches.
  • Maintain an upright posture while slightly leaning forward for an optimal forefoot running form.
  • Take shorter strides to increase your cadence and overall efficiency.
  • Stop if you have any sharp or continuous pain and talk to your doctor or physical therapist.

The Best Shoes for Forefoot Running

The best forefoot running shoes have minimal drop with a flexible ground feel that allows for natural movement. Most forefoot strikers prefer minimalist shoes with zero drop from brands like Altra® and Newton®. For those seeking the most natural feel, barefoot running shoes from Xero® are also a good option.

a male runner tying his minimalist running shoes

Unless you’re a midfoot striker, a minimalist running shoe might be a big change. Transitioning forefoot runners can look at the same brands for shoes with a slightly higher heel-to-toe drop and more cushion. For a smoother ride, use CURREX dynamic running insoles with zero drop and targeted forefoot cushioning for propulsive energy return.

Perform Better with CURREX RUNPRO Insoles

If you're looking to enhance your running technique, prevent injuries, or increase speed, forefoot running might be worth exploring. CURREX RUNPRO insoles help optimize your run, improving the comfort and natural fit of your shoes so you can perform better.

CURREX RUNPRO running insoles with targeted cushioning

CURREX is not affiliated with Altra®, Newton®, Xero® or any other shoe manufacturers. Reference and trademarks used above are examples of minimalist footwear that CURREX running insoles are designed to work with.

References:

3 Benefits of Forefoot Running. (2022, March 14). Nike.com.

Davis, S. (n.d.) Should I run on my toes? Forefoot running vs heel strike: 4 Myths Busted!. Sport & Spinal Physiotherapy.

Kirby, K. (2014) Emerging Evidence On Footstrike Patterns In Running. Podiatry Learning Network.

Kulmala, J, et all. (2013). Forefoot Strikers Exhibit Lower Running-Induced Knee Loading than Rearfoot Strikers. Medicine & Science in Sports & Exercise, 45(12), 2306–2313. https://doi.org/10.1249/mss.0b013e31829efcf7

Lieberman, D. E., et all. (2010). Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature, 463(7280), 531–535. https://doi.org/10.1038/nature08723

Lorenz, D. S., & Pontillo, M. (2012). Is There Evidence to Support a Forefoot Strike Pattern in Barefoot Runners? A Review. Sports Health: A Multidisciplinary Approach, 4(6), 480–484. https://doi.org/10.1177/1941738112448055

Stearne, S. M., et all. (2014). Joint kinetics in rearfoot versus forefoot running: implications of switching technique. Medicine and Science in Sports and Exercise, 46(8), 1578–1587. https://doi.org/10.1249/MSS.0000000000000254

Xu, Y., et all. (2020). Effects of Foot Strike Techniques on Running Biomechanics: A Systematic Review and Meta-analysis. Sports Health: A Multidisciplinary Approach, 13(1), 71–77. https://doi.org/10.1177/1941738120934715