How to run a race?

Question

So I have been of XC and track for a couple years now. I normally run the distacne events so I'm pretty used to the heel-toe style of running. Although some are also telling me that I should strike midfoot and that my heel should barely touch the ground. Which one of the two is actually better for races?

Answer 1

Heel-toe style is basically for long distance running. But as you get stronger and increase your speed, like doing a 3 minute pace per kilometer, mid-foot strike becomes necessary and it's biomechanically efficient. This style is less prone to heel injury.