Ah, the natural stride — a term very much in vogue in the world of trail running. In this article, I'll try to explain what a natural or midfoot strike is, as well as the differences between it and the infamous heel strike. Drop, minimalism, cushioning, cadence — follow the guide!
Before diving into the subject and tackling the natural stride, let's start with a few definitions — we'll then look at the impact this can have on your stride. This introduction is aimed at beginners; if you're already familiar with the world of trail and its unforgiving terminology, feel free to skip straight to the next section!- What is drop? The drop on a shoe refers to the height difference between the heel and the forefoot, usually measured in millimetres. To put it simply, a pair of flip-flops would have a drop of 0mm, whereas high heels would have a drop of 10cm! To find out more, feel free to read our dedicated article.
- The strike refers to the part of the foot that contacts the ground first during running — heel strike and midfoot strike are generally considered opposites.
- A minimalist shoe is one that corrects the natural movements of the foot as little as possible during running (low heel stack, minimal weight, zero drop, high flexibility, etc.) — as opposed to a maximalist shoe.
- Cadence refers to the number of strides per minute a runner takes.
- Pronation / Supination / Neutral: these technical terms describe a runner's gait and the way the foot rolls — pronation = inward, supination = outward.
What is the natural stride?
The natural stride is the one you adopt when you run barefoot — the one that is not modified or affected by the shoes on your feet. What characterises this stride is:- A midfoot / forefoot strike
- Efficient propulsion driven from the ball of the foot
- A high running cadence
The natural stride (or forefoot/midfoot strike) involves landing on the front or middle of the foot first. As a result, the impact wave is absorbed by the foot, which takes on most of the collision. The calves and thighs then handle the rest of this wave, channelling it directly back into the foot during push-off. This technique acts as a clear natural shock absorber and also saves energy, making it easier to relaunch. That is why gradually adopting the natural stride proves more beneficial in the long run.
Beginner runners have an advantage, as they haven't yet developed ingrained bad habits. For everyone else, steady, progressive increases (PROGRESSIVITY) in duration and distance remain the top priority — the key to adapting effectively and avoiding further injury.
Whatever your weight, don't be afraid of the natural stride. Whatever your goals as a runner — from beginner to seasoned ultra-trail runner — there is always room to improve your stride while avoiding injury and enjoying every step.
Heel strike vs forefoot/midfoot strike
What role does the shoe play in natural stride?
The body is built to run without needing added artificial aids, particularly cushioning. For most runners, changing ingrained habits can take a long time. For the smoothest transition, health professionals recommend varying and alternating drops in the first instance. According to Arthur Molique, sports physician in Lyon, "switching suddenly from a drop 8 to a drop 0 can be dangerous, for example."
I suggest watching this video to understand how to choose the ideal drop:Trail shoes sold in shops are primarily built around a drop of 8 and 6. Ideally, you would gradually reduce the drop of your shoe to get used to it and slowly shift into natural mode (paying attention to ground feel, analysing weight and rebound…). This "minimalist" shoe concept gets you as close as possible to a barefoot sensation (barefoot running).
Another distinctive feature of a running shoe close to the natural stride would be a high degree of flexibility in the sole, which allows you to maintain your basic movement. There are even "toebox" designs (extra space for the toes) that encourage the natural splaying of the foot during push-off.
The final point to address when working on your natural stride is running cadence. It is often said that 180 steps per minute is the target — this also helps limit heel striking. Indeed, the shorter your steps, the easier it becomes to land on the forefoot first. Conversely, if you try to take longer strides, you will more naturally tend to land heel first. Depending on the type of terrain you run on and the type of session planned (long distance, trail, road race, etc.), choosing a new pair of running shoes is not something to rush. Many runners own several pairs of trainers with different levels of cushioning, varying degrees of weight and flexibility, adapted outsoles and different drops.What are the desired effects?
- Reduced movement distortion with a lower drop
- Better movement
- Developing feel
- Increased cadence
- Reduction of injuries and trauma
- Improved performance
- Active use of the upper body
There are many key points to explore and get to grips with for this stride. The main challenge is to progress gradually, at your own pace — even if it takes more than a year!
Ultimately, these shoes teach us to run again.:)
NEW: On video: DR ARTHUR MOLIQUE / Sports physician, holder of a university diploma in sport-related locomotor pathologies and specialist in the longitudinal monitoring of elite athletes, shares his advice.-
- Through a series of interviews, you'll be able to get to grips with the concept of the natural stride and various technical aspects of running.
- A better understanding of running and how your body works gives you the best possible chance of improving your stride — making it more natural and less traumatic over time.
