Discover the Hidden Secret That’s Holding Back Your Running

Over 75% of runners make this mistake, preventing them from hitting goals & remaining injury-free.

No matter how much you train, if you’re a heel striker, you’re likely preventing yourself from reaching your full potential as a runner. Worse yet, you’re putting yourself at risk for injury and discomfort. 

The solution? Transitioning to a midfoot strike. This natural, biomechanically efficient running technique is proven to reduce impact on your joints, improve running economy, and unlock your true running potential.

Unlock Your Running Potential by Mastering the Midfoot Strike and say goodbye to common heel striking-related issues:

Increased risk of injury
Inefficient running form
Reduced speed and endurance
Joint pain and discomfort

Are you a heel striker?

Before changing your run form, you need to determine your running style.

If you feel heavy on your feet, notice excessive fatigue or loud slapping footsteps, you probably run with a heel strike.

Three At-Home Tests to Determine Foot Strike:

1. Check your shoe wear pattern.

One of the easiest ways to identify heel striking is to examine the wear pattern on your running shoes. If you notice excessive wear on the outer heel area, you’re likely a heel striker.

2. Review race photos.

If you notice your toes are pulled up, knee is straight, and you’re entering the ground heel first, you are classified as a heel striker.

3. Record a video.

Ask a friend or use a tripod to record yourself running from the side. Watch the footage in slow motion and observe the front end of your stride. Right before your foot hits the ground, is the knee straight and heel landing first? If so, you are a heel striker.

How Heel Striking Slows You Down


Braking Effect

Heel-striking lends itself to landing in front of your center of mass. This creates a braking effect, momentarily slowing you down with each step. Over time, this can contribute to a slower pace and increased energy expenditure.

Reduced Energy Return

Heel striking can also lead to a less efficient energy return from the ground. Since the impact force is primarily absorbed by the heel, there is less potential for you to use elastic energy that’s stored in the muscles and tendons for forward propulsion.

Inefficient Stride

Heel striking often correlates with a more upright running posture, which can reduce the effectiveness of your stride. A more efficient running posture involves a slight forward lean, which helps to utilize gravity for propulsion and maintain a consistent stride.

Heel Striking Increases Risk for Injury with Every Step.


Greater Impact Forces

When you land on your heel, the impact force is concentrated in a small area, leading to greater stress on the bones, joints, and soft tissues. This can result in a higher likelihood of developing knee injuries, stress fractures, shin splints, and plantar fasciitis.


Heel striking often goes hand-in-hand with overstriding, which means taking too long strides for your body’s natural mechanics. This can place undue stress on the muscles and tendons as your body reaches outside its natural ability. Runners may experience hamstring strains, hip flexor issues, and IT band syndrome.

Imbalanced Muscle Activation

Landing on your heel can lead to imbalanced muscle activation patterns, with the quadriceps taking on a greater workload. In contrast, the calf muscles and Achilles tendon are underutilized. This imbalance can contribute to injuries like patellofemoral pain syndrome (runner’s knee).

Here’s the truth:

In reality, heel striking can be a significant factor holding you back from reaching your full potential as a runner. Not only can it limit your speed and efficiency, but it may also increase your risk of injury. If you’re looking to run consistently, fast, and free from pain, it’s time to break free from heel striking and unlock a whole new level of performance by transitioning to midfoot running.


Caution: Changing Your Form Overnight is not the Answer

Recognizing that you’re a heel striker is a crucial first step, but transitioning to midfoot running overnight is unrealistic and counterproductive. Adopting a new running form requires time, patience, and a strategic approach to ensure the change is made safely and effectively.

Instead of rushing the process, develop a comprehensive plan tailored to your specific needs and abilities. The plan should incorporate targeted exercises, drills, and gradual progressions that help you build strength, flexibility, and coordination to transition smoothly and confidently to a midfoot running style.

That’s where the Midfoot Project comes in. The Midfoot Project is a 5-week Physical Therapist-led program designed to guide runners through a safe and structured approach to transition from heel striking to midfoot running.

Say goodbye to the limitations of heel striking and embrace the benefits of midfoot running with our expert guidance and support. Unlock your true running potential today!

The Midfoot Project

Five weeks of Physical Therapist-led training that’s easy to follow and learn midfoot running.

Here’s what’s included:

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About RunSmart

Founded in 2011 by Physical Therapist & 6X Boston Qualifier Steve Gonser, RunSmart began as a live coaching and exercise program to help runners get fit, hit race goals, and stay injury-free. In 2020, RunSmart transitioned to offering its services online through its website and mobile app.

With thousands of users worldwide, RunSmart has simplified the process for runners to access high-quality training from Physical Therapists, including custom training plans, strength workouts, yoga, run form training, and more.

How it Works

Immediately after signing up, you get two weeks of FREE Access to the Midfoot Project, plus a full suite of Physical Therapist-designed programs. You can access all the content from any device.

Included in your free trial:


Midfoot Project


Custom Training Plans


Strength Training


RunSmart Yoga


RunSmart Reset


Private Community

Trade in expensive and inconvenient gym and coaching memberships for Physical Therapist-designed training at your fingertips.

Membership Pricing Options

Our free trial comes with no contracts, commitments, or cancelation fees. Cancel during the trial, and you’ll never be charged. Forget to cancel? No problem. Email us, and we’ll refund your previous payment immediately.




$119 billed annually after 14-day free trial



$15 billed monthly after 14-day free trial

Elevate Your Running Experience with the Midfoot Project.

Transform your running form, boost your performance, and prevent injuries with our Physical Therapist-designed run form bootcamp. Sign up today and jump start your journey towards efficient, pain-free running.

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