How Do You Land Softly When Running?

Are you tired of feeling like an elephant every time you go for a run? Do you want to learn how to be light on your feet like a gazelle? Well, you’re in luck, because in this blog post, we’re going to show you how to land softly when running.

No more clunky footsteps or sore knees – just effortless, smooth strides that will make you feel like you’re floating on air.

We know that running can be a daunting task, but with a few simple tips and tricks, you can turn your heavy footfalls into graceful landings. So, grab your running shoes, and let’s get started on this journey to a softer, more comfortable run.

Whether you’re a seasoned runner looking to improve your technique or a beginner just starting out, we’ve got you covered.

By the end of this post, you’ll be equipped with all the knowledge and skills you need to run like a pro – without feeling like you’re pounding the pavement with every step. So, let’s lace up those shoes and get ready to run with a spring in our step!

Why are my footsteps so loud when I run?

When you run, your footsteps may sound louder than when you walk because you are striking the ground with greater force and at a faster rate. This causes a greater impact, which in turn generates more sound waves.

Another reason for the increased sound of your footsteps when running is that you are likely wearing running shoes that are designed to provide more cushioning and support. While this can be beneficial for your feet and joints, it also means that the sole of your shoe is thicker and can create more noise when it hits the ground.

Additionally, the surface you are running on can also impact the loudness of your footsteps. For example, if you are running on a hard surface like concrete or asphalt, the impact of your feet hitting the ground will generate more noise compared to running on a softer surface like grass or dirt.

Overall, the combination of increased impact force, thicker soles, and the surface you are running on can contribute to the loudness of your footsteps when you run.

Why do I land so hard when I run?

If you find that you are landing hard when you run, it’s important to understand why this is happening so that you can take steps to address the issue. There are several reasons why you might be landing hard when you run, including:


women landing with her heel while running

Overstriding occurs when you reach too far forward with your foot when you take a step. This can cause your heel to hit the ground first, which results in a hard landing. Overstriding is often a result of trying to take longer strides, but it can actually slow you down and increase the impact on your joints.

Heel striking

Heel striking occurs when your heel hits the ground first when you take a step. This is a common issue among runners and can lead to a hard landing, as well as an increased risk of injury. When you heel strike, the impact is absorbed by your heel and transmitted up through your leg, which can cause stress on your joints and muscles.

Weak muscles

If you have weak muscles in your legs, you may not be able to control your landing properly. This can cause you to land harder than necessary, as your muscles are not able to absorb the impact of each step.

Poor running form

Poor running form can also contribute to a hard landing. If you are not engaging your core, keeping your shoulders relaxed, or maintaining good posture, you may be putting unnecessary stress on your joints and muscles when you land.

Running surface

Man don't landing on his heels while running on hard surface

The surface you are running on can also contribute to a hard landing. If you are running on a hard surface like concrete, your body will absorb more impact than if you are running on a softer surface like a trail.

To address a hard landing when running, it’s important to identify the cause of the issue. Working with a running coach or physical therapist can help you improve your running form, strengthen weak muscles, and identify any underlying issues that may be contributing to the problem. 

Additionally, wearing the right shoes, running on softer surfaces, and incorporating strength training and stretching into your routine can all help reduce impact and improve your overall running form.

How do you land softly when running?

Landing softly when running is an essential technique that can help prevent injuries and improve overall performance. The key to landing softly is to minimize the impact and force that is generated when your foot hits the ground. In this section, we’ll explore the different techniques and strategies you can use to land softly when running.

Use proper foot strike technique

One of the most effective ways to land softly when running is to use the proper foot strike technique. Instead of heel striking, which generates a lot of impact and can increase the risk of injury, try landing on the midfoot or forefoot. This allows you to distribute the impact throughout your foot and reduce the amount of force that is absorbed by your joints.

Increase your cadence

Another way to reduce the impact when landing is to increase your cadence or the number of steps you take per minute. Research has shown that runners who take shorter, quicker steps experience less impact and force when landing, which can help reduce the risk of injury.

Strengthen your legs

Having strong legs can help absorb the impact when landing and reduce the strain on your joints. Incorporating strength training exercises like squats, lunges, and calf raises into your routine can help build up the muscles you need to land softly.

Use the proper running form

Maintaining proper running form can also help reduce impact and improve your overall performance. This includes keeping your shoulders relaxed, your arms at your sides, and your head and neck aligned with your spine. By staying relaxed and maintaining good form, you’ll be able to land softly and run more efficiently.

Choose the right shoes

The right shoes can also help you land softly when running. Look for shoes with good cushioning and support, as well as a sole that is flexible enough to allow your foot to move naturally. Shoes with a low heel-to-toe drop can also promote a midfoot or forefoot strike, which can help reduce impact.

Run on softer surfaces

Running on softer surfaces like grass, trails, or a treadmill with shock-absorbing technology can also help reduce impact and allow you to land softly. Hard surfaces like pavement or concrete can increase the amount of impact and force that is generated when you land.

By using the proper foot strike technique, increasing your cadence, strengthening your legs, using a proper running form, choosing the right shoes, and running on softer surfaces, you can reduce impact and run more efficiently. Remember to practice good technique and listen to your body to avoid injury and achieve your running goals.


In conclusion, learning to land softly when running is an important skill that can help prevent injuries and improve your overall performance. 

By avoiding common mistakes, using the correct foot strike, improving your technique, choosing the right shoes, and incorporating additional strategies to minimize impact, you can achieve a soft landing and make running a more enjoyable and sustainable activity. 

Remember to start slowly and gradually incorporate these techniques into your running routine, and soon you’ll be on your way to a smoother and more efficient stride. With a little practice and determination, you can make soft landings a natural part of your running style, and reap the benefits for years to come.

Yves Rudyard
Yves Rudyard

Yves Rudyard, the author behind, is a passionate endurance athlete and dedicated student based in Germany. With years of experience in running and a deep love for the sport, Yves brings insightful perspectives, expert tips, and inspiring stories to the world of running through his blog.

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