Some believe forefoot landing is optimal for running, while others advocate heel striking. We recommend starting with midfoot contact. Research indicates top-tier long-distance runners typically land on their midfoot. Joggers land on midfoot or heel, while sprinters strike further forward than joggers.We believe only sprinters and middle-distance runners benefit from forefoot landing. While exceptions exist, midfoot landing is ideal for beginner and intermediate runners. This technique reduces shock, eases pressure on calf muscles and Achilles tendons, and prepares the body for the next stride.
Hip and Head Positioning
This concept is somewhat abstract: Where should your hips be positioned when your foot makes contact? Some recommend aligning your foot at the end of your center of gravity line—essentially forming a straight line from head to hips to foot.Keep your head upright and straight, gazing directly ahead. Turn your head with caution, typically rotating only the upper neck to avoid twisting your torso and maintaining stability while moving.
Arm Position
This posture applies when you're not using a jogging stroller and can swing your arms freely. First, the most important thing is to avoid stiff arms, clenched fists, or fully locked elbows.Keep relaxed. Bend your arms naturally above waist level—neither too high nor too low. Swing both arms alternately forward and backward, moving your legs in the opposite direction. Sprinters swing their arms fully back and forth on the track, while many long-distance runners swing with a slight arc. However, excellent runners don't expend energy on arm swing. In other words, avoid vigorous arm swinging.
Knees
Avoid lifting your knees too high during long-distance running. Only sprinters or those climbing hills need elevated knees.