Correct foot strike

There are two most common methods to decide where the foot should hit the ground.

Heel-of-the-Foot Method

Recommended for beginners, heavier runners, and to be used at a slower speed, heel-of-the-foot method is done in a shuffling manner. It begins with a gentle touch on the outside of the heel, followed by a soft roll inward to the ball of the foot. Knees should be kept bent in order to absorb impact, and the final push off should come from the big toe. This motion helps to cushion the impact and send the runner forward more easily.
A shorter stride will maintain balance, since an attempt to increase stride length by moving the lead leg will result in a total loss of balance. The simplest key to increased speed when using the heel-of-the-foot method is to take more steps, rather than taking longer steps.

Ball-of-the-foot Method

The Ball-of-the-foot strike method is completed by touching the ground behind the ball of the foot, on the outside edge, bending the knee as the foot rolls inward. First impact should be made with the middle of the foot. Lifting the leg straight up and putting it straight down in a relaxed manner will minimize the time the foot is in contact with the ground, and will allow the stride to follow the slope of the terrain. This is important because it will allow the runner to move forward instead of digging down and hopping back up with every stride.
The Ball-of-the-foot method allows an increase in both the length and frequency of the stride. This foot strike method is more advanced and lets an athlete place his centre of gravity over his supporting leg. In this manner, the foot is now in a good position to push forward. Any runner’s stride length can now be dependent on how hard he pushes, rather than how far he can actually reach.

Recommendation

It is recommended to mix both methods and use Heel-of-the-foot in training to give the legs more cushioning. After the basic distance and endurance training is complete, it will be time to slowly shift toward Ball of the foot method, using it during speed training. The body must first adjust to any new method, as it is not used to it. Therefore, a novice’s legs will need time to get used to the new position of his feet. Making a change this drastic is similar to relearning how to run, and so patience is the key.
Beginners should start running using the Heel-of-the-foot technique, since they usually do not have the lower leg strength to safely use other advanced techniques without risking injury. Heel-of-the-foot is the safest foot strike, because injuries will normally only result from hitting the ground too hard. The Ball-of-the-foot method can come into play later, just to alleviate stress.
As mentioned, the Ball-of-the-foot method is recommended to the more experienced runner and especially during shorter races where the focus lies with speed. In general, wherever the feet can rebound more quickly from the ground, less energy is wasted. The initial impact shocks the entire leg, and energy is lost while the foot rolls forward, maintaining contact with the ground. A runner should first try to garner a decent speed (below four minutes per kilometre) and then ease into a lighter stride once using this method. Speed is not the focus when running on the heels, nor should it be, because it puts a lot of stress on the lower legs. Extra stress can fatigue even the most seasoned athletes, and make them more prone to being injured.

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