What Legwork and Stride Mean to Running Most runners naturally
land on the heel and then "roll up" to push off with the ball of
the foot or toes. Midfoot strikers push off with the ball of the
foot, and those rare forefoot strikers push off with their toes.
Ideally, runners should land lightly on the heel, with the lead
leg just slightly bent at the knee (the best method to absorb
shock), immediately roll up to the forefoot or toes, and push
off powerfully into the next stride. Here's a form checklist for
the legs: - Land lightly on the heel or midfoot, preferably with
your lead leg bent slightly at the knee to help absorb shock.
Avoid "reaching" with your lead leg. - Knee lift should be
minimal (except on very steep hills) because too much up-and-
down movement results in wasted energy. - When the leg swings
back, you should feel a "flicking" sensation with the heel and
ankle. But the flick should not be so much that you are close to
kicking yourself in the buttocks. - Run in a straight line. Make
sure that y