Many beginner runners think about how to properly place their foot. There are several options for setting the foot, consider them in more detail.
How to put the foot on the toe
This method is used by all professional athletes. The advantage of this technique is that due to the minimum contact time with the surface, there is less loss of repulsive forces.

The peculiarity of setting the foot with this style of running is that the foot is always placed under the athlete, and not in front of him. This saves a lot of power.
The efficiency of such a technique significantly exceeds all other methods of running. But there is a very big problem for runners who want to master this technique. Running on the forefoot requires very strong calf muscles. Even far from all first-class athletes are able to run at least 1 km in this way at the maximum of their strength. Of course, at a slow pace, it is quite possible even for novice runners to do this, but still a lot of energy will be spent.
All sprinters run on toes, especially 100m runners, so even when they run crosses, they still don’t change their running technique. They have enough strength in their muscles. But there is no endurance, because such a technique requires not only strong, but also hardy calves. Therefore, I would not recommend running in this way for beginner runners.

How to roll from heel to toe
The most common foot placement technique for recreational runners is the heel-to-toe roll. The peculiarity of the technique is that the runner first puts his foot on the heel. Then, due to the inertia of the movement, the foot rolls onto the toe and repulsion from the ground occurs already with the front of the foot.

This technique has its advantages. Firstly, if you learn to run so as not to bump into your own legs, then you are guaranteed ease of movement. Secondly, it is natural for a person, since many people put their foot in the same way when they just walk.
The downside is the frequent mistakes that beginner runners make. First of all, this concerns the “spanking” of the sock on the ground. That is, the athlete puts his foot on the heel, but does not roll. And immediately flatly hits the foot on the ground. This technique is dangerous for getting injuries to the joints. Therefore, make sure that the leg rolls over, and does not fall. Especially such a mistake becomes noticeable when fatigue sets in and there is no strength to control one’s steps. In this case, it is necessary to include willpower and be sure to step on the ground correctly.
There is another mistake when, when running, the leg is carried forward so much that the athlete simply bumps into it. In this case, you have to literally jump over your own foot in order to move on. Due to this, there is a huge loss of strength.

How to roll from toe to heel
The principle of running with a toe-to-heel roll is the opposite of a heel-to-toe roll. First you put your foot on the toe, and then the whole foot.

Running this way is a little more difficult than the previous way. However, the efficiency of this technique is higher.
However, it is very important to fully understand the technique of such a run. Many inexperienced runners simply hit their toes into the ground while running this way. To prevent this from happening, you must try to put your foot under you. To do this, when taking out the leg, you need to raise the thigh higher than you usually do. Then such a technique will be very similar to the technique of professional runners, except that it is much easier to perform.

There are a number of more rare ways of setting the foot. In a separate topic, you can include the so-called Qi running, which is used by a number of ultramarathon runners. With such a run, the leg is placed on a full foot, but repulsion with the toe also does not occur. However, do not rush to run like that. In order for such a technique not to harm, it must be well studied. For this, a whole book dedicated to Qi running has been written.