Running style
Every person runs as individually as they look. The muscles, tendons and ligaments have become accustomed to the individual running load over the years. A change in running style takes a lot of time, as ligaments and tendons adapt to a new load situation much more slowly than the muscles. Biomechanists therefore do not recommend a one-sided running style that only focusses on one (of the three) running styles. It is therefore important to vary the running style and adapt it to the running pace and terrain. Varying your running style can prevent annoying overloads.
A basic distinction can be made between rearfoot, midfoot and forefoot running (which area of the foot has the first contact with the ground). From a biomechanical perspective, all three running style techniques have both advantages and disadvantages.
The rearfoot runner
Rearfoot running (heel running) is the most common form of running style for longer endurance workouts. In this running style, the runner touches down on the outer edge of the heel. The orthopaedic load is higher than with forefoot running (bunion running) due to the force transmission of the joints. The spring effect is lower. Running shoes compensate for this by increasing the cushioning behaviour in the heel area. This results in a rolling behaviour over the midfoot and an impact from the ball of the foot. The rolling behaviour usually involves a slight inward rotation (pronation) of the foot. This running style is an energy-saving running style.
The midfoot runner
This running style involves an overlap over the entire outer edge of the foot. It is a kind of compromise between a forefoot runner and a heel runner. The rolling behaviour is lower compared to the heel runner. The footprint is made by the ball of the foot. The risk of overpronation is particularly high, but the strain on the joints is less than with rearfoot runners.
The forefoot runner
The forefoot runner usually strikes with the toes and balls of the foot when running. The impact hardness is higher than with the normal rolling behaviour of the foot. However, the spring effect is increased. Running on the forefoot enables high running speeds and is therefore used by sprinters and mountain runners. The strain on the calf muscles and Achilles tendon is particularly high. As the entire foot is not rolled over, the risk of overpronation is very low. This running style is not suitable for continuous strain (exception: top athletes).
Another way of analysing running style is to look at the foot after it has left the ground (footprint phase):
The normal pronation
Pronation (outward rotation) corresponds to the healthy anatomy of the foot when jogging. The foot touches down on the outer edge of the heel or midfoot. The foot strikes over the inside of the ball of the foot. During pronation, the outer edge of the foot lifts up.
Overpronation
With overpronation, the inner edge of the foot bends too much towards the inside. Overpronation can have several causes (foot misalignment, weak ligaments, beginner runners). Overpronation can be recognised from increased wear on the inside of the shoe. Rearfoot runners in particular tend to overpronate. Overpronation results in increased strain on the joint apparatus in the ankle. Overpronation is corrected with orthopaedic insoles.
Supination
Supination is the opposite movement of pronation and can be recognised by increased wear on the outer side of the shoe in the front area. When leaving the ground, the foot points towards the inside. The lack of cushioning often results in damage to the ligaments and bones in the ankle. Sufficiently cushioned shoes and orthopaedic insoles should be used.
Running style is often neglected during training. A personalised and correct running style helps to prevent injuries and overloading and also helps to make the running style more economical. Video analysis can be used to individually analyse the nodal points of the running movement. Deficits and errors can be communicated and corrected with suitable exercises. This allows you to organise your running style economically, efficiently and, above all, injury-free in the long term.
The perfect running style
The natural running style depends on the individual physique and individual statics. If you have ever observed other runners, you will have noticed that there are more beautiful (more aesthetic) and less beautiful running styles. If you train regularly, you will certainly want to optimise your personal running style at some point. This not only allows you to run faster and longer with less effort, but also reduces the risk of overuse injuries.
Unsuitable running shoes, cramped arms that swing back and forth in front of your body, hollow crosses, strides that are too long - all of these can have a negative impact on your running style and use up too much energy that you would actually like to use for travelling.
Running technique errors are widespread. Unfortunately, such errors can quickly lead to complaints. Although they are actually easy to correct, very few people pay attention to them.
Overcrossing
Overcrossing is when the foot crosses over the centre line of the body during the running movement. This is often associated with a tilting of the pelvis.
Causes: Functional leg length differences, muscular imbalances.
Measures: Stretch adductors, strengthen abductors, coordination and stability exercises, conscious running style corrections.
Circular gait
With a circumduction, the foot is guided forwards after the kick ("duck walk"). This creates a circular movement.
Cause: Insufficient knee lift, low hip extension in the push-off, insufficient lift of the lower leg in the swing phase
Problems: Unphysiological knee movement with rotation, inefficient and uneconomical running movement
Measures: Strengthening the hip flexor and hamstring muscles, coordination training, running ABC.
Diminished hip extension
Diminished hip extension is observed in many runners. The extension is often achieved by tilting the pelvis forwards (hollow back). Insufficient hip extension usually also leads to poor knee joint extension.
Cause: Muscular imbalances, poor running technique.
Problems: Back problem (lumbar spine), patella overload with insufficient knee extension.
Measures: Stretching the anterior thigh muscle and hip flexor, strengthening the buttocks, posterior thigh muscles and abdominal muscles, running ABC.
Insufficient knee extension
Insufficient knee extension in the push-off phase is often associated with excessive sinking in the hip and knee joint in the support phase.
Cause: Shortening of the thigh and hip muscles causes insufficient hip extension. Insufficient strength of the hip extensors and hamstring muscles.
Problems: jumper's knee, long-term patella arthrosis, poor efficiency due to shortened stride length.
Measures: Targeted stretching, running style training, running ABC.
Running economy and optimal running style
You can influence around 90% of your performance with endurance training and 10% with technique training. Strong muscles are a good prevention against postural damage, slipped discs and back pain. Weak pelvic and core muscles also have a negative effect on running posture and running style.
The following points can be observed during running training:
Point your eyes approx. 10 metres forwards towards the ground
Keep your head upright and relaxed
The arms swing loosely back and forth in the direction of travel.
The hands are relaxed and hardly move at all. The thumb rests loosely on the index finger, the back of the hand points outwards.
The forearm and upper arm form almost a right angle.The thigh swings forwards in the front swing phase until the ankle is approximately vertical under the kneecap.
The foot touches down slightly in front of the body axis. The footprint is active and directed backwards. The knee and hip are fully extended at kick-off.
The heel swings to the height of the knee or higher during the back swing phase (depending on the running speed).The upper body is upright and almost stretched so that the spine is relieved and can swing relaxed above the body's centre of gravity. This allows you to extend your stride length by up to 2 cm.With a fluid running style, the body's centre of gravity only moves up and down a little. This saves a lot of energy.
Beginners often sit with their pelvis tilted backwards. The pelvis should be tilted slightly forwards. This automatically straightens the upper body.
Sometimes a mental image helps to make the movement more fluid: imagine that you are being moved like a marionette. Invisible strings are attached to the head and torso, which carry out the movements and keep the body upright.
Running technique when running downhill: If you have to run a distance downhill, this is when the highest stresses occur. Reduce your speed when running downhill (even if it could be quite fast right now). The upper body should be slightly tilted back.
Running technique when running uphill: Tilt your upper body forwards slightly more than if you were running straight ahead. Make sure you take short steps with a more intense push-off and let your arms swing vigorously.
Is that a bit much, you might be thinking? The best thing to do is to set yourself a small goal for each run, step by step, to optimise your running style. For example: "I'll make sure that my foot touches down just before my body axis."
It would be even better to have your running analysed by a specialist! You can also improve your running style with a continuous strength training and stretching programme. Balancing exercises, optimal leg extension and a regular running ABC programme are also very good.
Running school refers to a special coordination training programme for a better, more efficient running style. It is also often referred to as running ABC. Running ABC exercises (e.g. heels, hops, running jumps, knee lifts, alternating jumps, incline runs) should have a fixed place in your training plan. The aim of coordination training or running ABC is to optimise your running style and improve your coordination skills. In addition, regular running ABC usually results in an increase in speed due to a more economical running stride.
When you do the running ABC exercises for the first time, you may be frustrated. The balance and flow of movement will seem disruptive because the body has not yet adapted to it. Many runners give up in resignation after the first run. However, if you have regularly interspersed a little ABC running programme into your training schedule for a few weeks, you will be delighted with the noticeable improvements in speed and competition runs.