Outdoor Running: Where your foot lands matters.
Land with your foot close to your body. Do not reach your foot far out in front of you.
How to fix it
- Land with your foot close to your body, near the point below your knee or hip.
- Keep your head and torso in a straight line, without dropping your head or pushing it forward.
- Swing your arms forward and back at your sides, without letting them cross in front of your body.
The app sets the time for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 20 minutes as planned in your last workout, the app sets your next time to 22 minutes. When you log your sets, GYMKC reads your last set and recalculates the time for your next set.
Get GYMKC on the App StoreWhich part of your foot should land first?
Sources differ slightly. One study described landing on the forefoot or midfoot as good technique. Some sources say where your foot lands matters more than which part lands first. Either way, land with your foot close to your body, softly and quietly.
See this exercise in detail
More on the same body part
Sources
- NSCA, Kinetic Select · Movement Analysis and Biomechanics for Endurance Sports
- ACSM, Healthy Habits for Distance Running · Infographic
- ACSM, Healthy Habits for Distance Running · Considerations for Healthy Running Habits: A Deeper Dive into the ACSM Infographic
- Vincent HK·Vincent KR, Current Sports Medicine Reports (2022)
- Souza RB, Physical Medicine and Rehabilitation Clinics of North America (2016)
- Wallace IJ et al., Evolutionary Human Sciences (2022)
- Moore IS, Sports Medicine (2016)
- Gaudette LW et al., Journal of Clinical Medicine (2022)
- ACE, 5 Tips for Optimizing Running Form
- Hospital for Special Surgery, Proper Running Form for Every Part of the Body, from a Running Coach
- NHS, Couch to 5K running plan · Week 1
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.