Knowing how you are landing your foot when you are running is important this will allow a runner to identify their running gait and ensure that you are wearing the right type of shoe to meet your running form.

If you want to know what type of runner you are, video analysis is a great way of identifying your gait. If this isn’t available, just get someone to watch how your foot lands to work out whether you are:

Rearfoot/ Heel Striker

Rearfoot striker
This is the most common way to land on your heel first before rolling up through the rest of your foot. Rearfoot strikers tend to have a slower foot turnover (the time between the foot hitting and leaving the ground), which could mean slower per-km times.


TIP: look for more cushioning at the rear of the shoe to absorb the shock for your heel.

Midfoot striker

midfoot strike
This person lands near the midsection of the foot so that the back of the heel never actually strikes the ground. The shock is equally absorbed and most midfoot strikers are less likely to get injured.

TIP: look for cushioning and support at the heel and the toe of the shoe.

Forefoot striker

This tends to be the category most elite runners fall into. Forefoot strikers have a fast turnover, which means they run faster – their heels never touch the ground. Shoes such as the Newton, have been introduced to encourage rearfoot and midfoot strikers to run on their toes.

TIP: look for extra cushioning in the forefoot or try Newton shoes.

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