4 Running Styles to Try

If you suffer from injury or have reached a plateau in your training, it might be time to try a new running technique. Fiona Bugler reports on some different running styles and techniques.

To run well you need good posture and there are some basic tips - look up, don’t over stride, let your arms relax at 90 degrees - that will help you run with good form and be a faster, fluent, more economical runner.

Eighty percent of us land on our heels when running, which is said to be a less than ideal way to land; but if it ain't broke, don’t fix it. If you are running well and without injury, then there is no need to change your style.

If, on the other hand, you keep getting injured, or have reached a running plateau, it could be time to try a different style of running and trying different approaches in warm ups and cool downs or as drills can help to strengthen the parts you didn’t know were weak, without compromising your natural gait.

If you do decide to try a new style, go gently and build slowly. For example, try 10 to 15, 50m intervals on grass as part of a warm up or cool down.

Below are four of the best established running styles. See which you prefer, try them out and let us know how you get on in the comments at the bottom of the page.


Pose Technique

nicholas romonovThe Pose method of running was developed by Dr Nicholas Romanov (pictured) and first practiced in the Soviet Union in the 1970s. In common with barefoot running it focuses on forefoot running as a technique and uses gravity as the primary force for movement instead of muscular energy.

According to Dr Romanov all elite runners naturally run this way. It takes practice to learn the pose technique and its main characteristics are: an S-like body position with slightly bent knees; a forward lean from the ankles to employ gravity and work with it not against it; pulling or lifting feet up under the hip not behind the buttocks; and the ball of foot landing under your body (your GCM – General Centre of Mass).

Find out more about how to run with the pose technique at posetech.com.


Chi Running

Chi, means energy or life source and comes from Chinese principles and lifestyles. Chi running is based on the on the same mindful principles and orientation as Yoga, Pilates, and T'ai Chi. The cornerstones of Chi Running are postural alignment and relaxation. The technique includes: landing with a mid-foot strike; using a "gravity-assisted" forward lean; and engaging core strength for propulsion rather than leg strength.

Read more about Chi Running.


Backward running

Okay, there are obvious pitfalls with this one. But backward running has become a big hit with events taking place worldwide. There’s a zealous feel amongst those who practice it, but if you don’t want to embrace it as a “movement”, you can still enjoy the benefits: less pressure on the joints (knee, ankle and lower back), burning more calories than forward running and according to a South African study improved cardiovascular fitness.

It also provides welcome to relief to the muscles that take you forward running and gives the body a good balance, working the glutes and the hamstrings hard.


Barefoot running

barefoot runningWell -known research by Dr Daniel Lieberman from Harvard University found that barefoot runners are at less risk of injury than shod runners who tend to be heel strikers (and make up the majority of runners).

Barefoot running puts you in touch with the terrain, and your feet flex and react as nature intended. If you include barefoot running drills on grass as part of your training, you’ll improve your ankle and calf strength and overall efficiency as a runner.

Obviously a big pitfall to this type of running are the hazards beneath the pads of your feet. But in recent years we’ve witnessed a barefoot revolution, with the emergence of minimalist shoes, such as Vibram Five Fingers, with solid soles but no surplus cushioning. Another pitfall is that running barefoot can cause achy calves and sore shins.

Follow these 10 tips to barefoot running.

More from The Running Bug
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Good Form Running Guide Exercises for Good Posture How to Get Your Running Posture Right Running Training Tips, Tools & Plans
You can teach good muscle memory and help prevent injuries right from the start. Good posture gives running performance a huge boost and helps fend off injuries to boot. Why your posture is an important part of your running technique and how to put theory into practice. Training advice, free training tools and loads more training plans for runners.


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Thanks for the interesting articles.

I did try the pose technique for a few days in my normal running shoes, landing on the front of my foot rather than heel.  1. I found it put pressure on the soles of my feet which was uncomfortable. I used to be prone to pressure sores there when I had to stand for long periods at work. 2. Though it apparently relieves pressure on the knees, it has been shown to put more strain on the calves, ankles and achilles tendon. On uneven ground it could make a twisted ankle more likely. 3. I could feel the draw of gravity when I leaned forward slightly while running, as suggested for pose. However, this seemed to make my legs work harder to maintain balance and get tired more quickly. In normal heel running you are in near upright balance all the time. 4. It did not have a significant effect on my pace. It does make you take shorter strides, which could benefit some people and also perhaps guard against overstriding, which in turn could lead to quad and hamstring injuries. However, downhill stretches require longer strides for energy efficiency, equivalent to a higher gear in a car.

I personally feel more comfortable with my heel technique.

To get the technique about right, run in your socks on the lounge floor, hallway or lawn...you automatically start landing on the balls of your feet....to protect the heels!



40 minutes ago