Natural running form — a term very much in vogue in the world of trail running. In this article, I'll try to explain what natural or midfoot running form is, and how it differs from the classic heel strike. Drop, minimalism, cushioning, cadence — read on!
Before diving into the subject and exploring natural running form, let's start with a few definitions. We'll then look at the impact these 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 0mm drop, whereas high heels would have a drop of 10cm! For more information, feel free to read our dedicated article.
- The strike refers to the part of the foot that hits the ground first when running — typically contrasted as heel strike versus midfoot strike
- A minimalist shoe is a shoe that corrects the natural movements of the foot as little as possible during running (low heel height, 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 roll, supination = outward roll
What is natural running form?
Natural running form is the stride you adopt when running barefoot — one that is neither modified nor affected by the shoes you're wearing. What defines this running form is:- A midfoot / forefoot strike
- Efficient propulsion driven by the forefoot
- A high running cadence
The natural running form (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 a large share of the collision. The calves and thighs then absorb the remainder of this wave and redirect it back into the foot during the push-off phase. This approach clearly acts as a natural cushioning mechanism and also helps conserve energy, making it easier to maintain pace. This is why gradually adopting a natural running form 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, gradual progression (PROGRESSIVITY) remains the priority in terms of duration and distance — to adapt properly and avoid recurring injuries.
Whatever your weight, don't be afraid of natural running form — whatever your goals as a runner, from complete beginner to seasoned ultra trail runner, it is always possible to improve your stride while avoiding injury and enjoying the process.
Heel strike vs forefoot/midfoot strike
What role does the shoe play in natural running form?
The body is designed to run without the need for artificial aids, including cushioning for running. For the majority of runners, changing ingrained habits can take a long time. For the smoothest transition, health professionals recommend gradually alternating drops in the first instance. According to Arthur Molique, sports physician in Lyon, "it can be dangerous to switch straight from a drop 8 to a drop 0", for example.
Watch this video to understand how to choose the ideal drop:trail shoes sold in shops are primarily built around a drop of 8 or 6. Ideally, you should gradually reduce the drop of your shoe to adapt and gently transition into natural running mode (playing with ground feel, analysing weight and rebound…). This concept of the "minimalist" shoe brings you as close as possible to a barefoot sensation (barefoot running).
Another key feature of a running shoe designed for natural running form would be a high degree of flexibility in the sole, which helps preserve your baseline movement. There are even "toebox" designs (space for the toes) that allow the foot to splay naturally during push-off.
The final point to address when working on your natural running form is cadence. It is often said that 180 steps per minute is the target — this also helps to limit heel striking. The shorter your steps, the easier it is to land on the forefoot first. Conversely, if you're taking longer strides, you'll tend to put your heel down first. Depending on the terrain you run on and the type of session planned (long distance, trail, road running, etc.), choosing a new pair of running shoes is not something to be taken lightly. Many runners own several pairs of trainers with varying cushioning levels — more or less lightweight, flexible, with adapted soles or different drops.What effects can you expect?
- Reduced movement distortion with a lower drop
- Better movement
- Developing feel
- Increased cadence
- Reduced injuries and trauma
- Boost your performance
- Active engagement of the upper body
There are many key points to explore and get to grips with when it comes to this running form. 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 long-term monitoring of high-level athletes, shares his advice.-
- Through a series of interviews, you'll be able to get to grips with the concept of natural running form and various technical aspects of running.
- Understanding running and how your body works gives you every chance of improving your stride — making it more natural and less damaging over time.
