Go Ahead: punch the ground
One of the biggest misconceptions in running is that you need to roll through your foot or push off behind you to move forward. While that might sound logical, it doesn't align with how our bodies actually interact with the ground when we run.
Let’s break it down simply.
When we run, about 90% of the force we generate happens in the vertical direction—that is, straight up and down. Only about 10% of the force is directed backward to propel us forward. So, despite how it feels, most of the work is happening as your legs strike down into the ground—not behind you at push-off.
Here’s what that looks like in terms of vertical ground reaction forces:
In this graph, the peak vertical force typically reaches 2–3 times your body weight during a moderate-paced run.
To help visualize this, here’s a quick sketch showing the timing of vertical force during the stride:
That vertical peak occurs right when your foot is directly under your body—not out in front, not pushing off behind.
Think Like a Hammer
Now back to that “punch the ground” analogy.
Imagine your leg is a hammer, and the ground is a nail. Your job isn’t to glide or roll through the foot. Your job is to strike straight down, driving force into the ground.
At an easy pace, that strike is light—like gently tapping the nail. As your pace picks up, the strike becomes more forceful, like swinging harder with the hammer. Either way, the direction stays the same: downward.
What to Cue While Running
So how can you apply this idea mid-run?
Try shifting your mental cue from:
“Push off behind me” → to → “Strike straight down”
“Roll through my foot” → to → “Punch the ground”
When your leg strikes the ground correctly, the backward motion will happen naturally, as part of the rebound effect. Just like a bouncy ball hits the ground and shoots back up and forward, your body will rebound off the vertical force without needing to push backward.
Bottom Line
You don’t need to overcomplicate your stride or think about rolling through every toe. Instead, simplify: hit the ground like you're driving a nail. Vertical force is king. Master that, and the rest of your stride will fall into place.
