What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike

What if 80,000 tiny mistakes were the reason your body feels destroyed after a race?

Most runners don’t need to completely change their form—they need to understand it. This episode breaks down heel, midfoot, and forefoot striking, and why overstriding—not the footstrike itself—is the biggest problem. You’ll learn the science behind impact forces, how to work with your body’s natural stride, and how shoe choices like heel drop play a huge role in your mechanics. Whether you’re a beginner or advanced, you’ll walk away with practical steps to reduce injury risk and run more efficiently... without overthinking it.

Key TakeawaysThere’s no perfect foot strike, but overstriding is always bad.Different footstrike styles load the body differently—find what works best for you.Shoe choice and heel drop can nudge your footstrike in helpful or harmful ways.Timestamps

[00:00] Why 80,000 steps per marathon matter

[00:24] What you’ll learn about footstrike in this episode

[01:20] Why heel striking isn’t always bad

[02:16] Deep science: overstriding slows you down

[03:39] The pros and cons of forefoot striking

[04:52] How your Achilles works like a rubber band

[05:46] Midfoot strike explained

[07:03] Free cadence + footstrike training plan

[08:03] How shoe heel drop affects running

[12:08] The real issue: overstriding, not footstrike

Links & Future Learnings📈 Get your free 1% better 6-month cadence training plan - https://dlakecreates.com/cadencefree🎧 Listen, read and learn more here https://dlakecreates.com/footstrikeMore on Heel Drop & Why feet and shoes are so important as you age - https://dlakecreates.com/feetshoesIs Changing Footstrike pattern good for runners - Study -https://pmc.ncbi.nlm.nih.gov/articles/PMC6189005/DLake Runs on IG - https://instagram.com/dlakecreatesDLake Runs on Strava - https://www.strava.com/athletes/120507

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The 1% Better Runner | DLake, Mike Trees & Friends

This is a podcast about how runners can live better lives through consistent self-improvement.
Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.
I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.
Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.
A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.
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PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

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• No. of episodes: 151
• Latest episode: 2025-05-14
• Health & Fitness Sports Fitness Running

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