The concept of a “perfect” running style is a myth. Every runner is unique, and so is their running style. This individuality comes from differences in body mechanics, flexibility, muscle strength, and even the way how our brain communicates with muscles. Factors like previous injuries, training background, and natural biomechanics all contribute to how a person runs.
Therefore, rather than seeking a one-size-fits-all approach, it’s more effective to focus on optimizing your natural running style to minimize injury risk and maximize efficiency. This is the reason why it is important to understand one’s own running style.
There are a variety of ways to categorize running styles. For example, the running style based on foot-strike such as heel-striker, mid-foot striker is a common categorization. However, foot strike doesn’t really present the overall running. A more comprehensive categorization based on running mechanics is known as the “Dual-Axis Model” that categorizes styles based on two key variables.
Based on this method, there are Five running styles that represent the way individuals move when running. While some runners may exhibit a combination of these styles, recognizing the dominant style can provide insight into their bio-mechanics and how to optimize their performance and reduce injury risk.
This style of running is characterized by a high cadence and medium vertical movement. This style often involves running with a straight trunk (low body lean) and spring-like vertical motion. Hop style runners also have relatively short stride.
While the “Hop” style can be efficient for covering short distances quickly and relatively has less injury risk, this may not be the most performant style of running because of short stride.
Mechanics of Hop Style:
Runners with a high natural cadence or those who have trained with a focus on quick strides might naturally gravitate towards this style. These runners tend to have high take off angle, low hip extension angle and low pelvic rotation.
“Bounce” style runners have high vertical oscillation, and also have high cadence. Runners who bounce often have a springy, elastic quality to their strides, relying on the stretch-shortening cycle (SSC) of their muscles and tendons. Hence bounce style running is the most effective for runners who want to run fast.
While this can make running feel light and effortless, excessive bouncing can lead to inefficiencies in energy expenditure and will increase the impact on the joints, particularly in the lower legs.
Mechanics of Bounce Style:
Runners with strong hip extension, and those who could generate high power in each stride gravitate towards this style. These runners tend to have optimal take off angle, good hip extension angle and optimal body / trunk lean.
What’s your running style?
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The “Push” style is characterized by runners with long stride and low vertical movement. This style of runners generates strong, forceful drive from the rear leg, propelling the runner forward. This style typically involves a lower center of gravity, with the runner leaning forward more than normal to maximize propulsion.
Overemphasis on pushing means these runners are unable to use the elastic energy efficiently, leading to lower running economy. Because excessive lean and bending at the hips lead to Increased strain on the lower back and hamstrings.
Mechanics of Push Style:
Runners with a “Push” style often have strong hamstrings, enabling them to generate significant forward momentum. They may bend forward significantly and tend to overreach which leads to Overstriding
Stick (Bear) Style
The “Stick” style is often observed in runners who have a stiffer leg motion, where the feet make contact with the ground in a more rigid manner. With very little use of elastic energy and short stride, this style of running is not very efficient.
This style of running can reduce the impact forces on the joints, and hence a good style for the novice runners and also masters runners. This style is also useful for recovery runs, and those who are coming back to running after injury.
Mechanics of Stick Style:
Runners with a “Stick” style often have less glute strength and very limited hip extension and knee flexion. This style is typically observed in those who are taking up running recently.
Sit (Gorilla) Style
The “Sit” style is seen in runners who have a more seated (no trunk lean) posture while running, with hips dropped slightly lower than in other styles.
Runners with this style often have a shorter stride length and rely more on their quadriceps for propulsion. While this style can feel stable, it leads to overuse of the hip flexors and quads, increasing the risk of injuries such as knee pain and hip flexor tightness. Runners using this style often overstride.
Mechanics of Sit Style:
Runners with weak core or gluteal muscles, and dominant quads use this style. These runners tend to develop strong quads, hip flexors and good knee flexion.
Please note that your running style may not fit exactly into one of these styles. One may use multiple running styles based on the speed they are running at. For example, one may use hop style at slower paces, and use bounce style at faster paces.
Embracing your unique style, while making minor adjustments to suit the terrain and speed, can lead to better performance and longevity of your running. Here are some guidelines when these running styles are useful.
| Running Style | Useful When... | Not Useful When... |
| Hop | Trying to minimize the ground impact with high cadence. Useful in uphill sections. | When trying to maximize speed or running economy |
| Bounce | Running at faster speeds and long distances, maximizing speed, utilizing elastic energy | At slow speeds, running on uneven terrain, carrying heavy loads |
| Stick | Running at slow speeds, running on uneven terrain, steep downhill sections, needing stability, carrying heavy loads. | When trying to maximize speed, needing to conserve energy |
| Push | Trying to minimize ground impact while maximizing the stride, and when running uphills | Running that needs a quick change of direction, and when running downhills |
| Sit | During triathlons and brick workouts | When trying to maximize speed, needing to conserve energy |
Use the variables mentioned against each style (cadence and vertical movement), and associated mechanics to tweak your style. Please note that tweaking your style would also need working on strength and flexibility.
This article is compiled by Team RunMechanics. This article was first published on runmechanics.in