If we asked you what your running style is, you might think we’re talking about what kind of distances you run – or what you favour outfit-wise. But actually, we’re interested in something a lot more simple: how you place each foot as you jog, run or sprint. 

Knowing your running style is something that, unless you’ve had a proper gait analysis or struggled with an injury that’s resulted in a trip to the physio, you might never have thought about. But getting familiar with your style could help you become a better runner – from improving your posture to reducing your chances of injury. If your aim is to run faster or further, then it’s definitely worth exploring. 

For the purposes of this article, we’re looking at the three main styles of running, which are largely dictated by your own unique physiology and posture.

“Everyone has a different body and, as a result, a different run style,” says Anya Lahiri, master trainer at Barry’s UK. “These are generally categorised into a neutral stride, overpronation and underpronation (or supination).”

In other words, your foot will either naturally veer slightly inwards or outwards as you run (or neither – in which case you’re a neutral runner). That’s known as your gait.

Erin Blakely, fitness instructor and the founder and CEO of Senior Golf Source, tells Strong Women:  “Pronation, overpronation and supination aren’t just fancy words that people toss around at athletic shoe stores. They describe the natural inward roll of the foot while walking or running.” 

“Normal pronation is crucial,” explains Blakely. “It acts as a shock absorber, dispersing the impact of each step. But there’s a catch – not everyone’s feet behave the same way. Overpronation means there’s an excessive roll toward the inside of the foot. If you’ve ever heard the term ‘flat feet’, it’s somewhat in this ballpark. On the flip side, supination, or underpronation, means an outward roll that leads to the outer edge of the foot absorbing most of the shock.”

You can run many miles for many years in blissful ignorance of your gait, especially if you’re a neutral runner… but most of us aren’t blessed in this way. If you find you’re frequently suffering with niggles, aches and pains as you rack up the miles – or even while you’re walking – you might benefit from a gait analysis.

Prevent injury

“The main cause of injury that I see as a Barry’s instructor in our run-based classes, occurs from over- and underpronation,” says Lahiri. “Understanding how to support this and help your running is key to preventing unnecessary injury.”

Improve your running

Understanding how you run is the easiest way to improve running speed and endurance – if you’re running easy (ie there’s no pain or impediment) then you’re more likely to run for longer. If this is your goal, we’d recommend a proper gait analysis. 

“The right footwear can help your gait and running hugely,” says Lahiri. “I always recommend getting a run test at an impartial shop to analyse your gait properly and invest in the right shoes if you’re about to start running, or even if you’re a more seasoned runner already.”

But despite this, a new study commissioned by Asics found that over a third of UK runners do not know their running style, despite running at least 2km per week. Consequently, a high percentage of UK runners could be running in shoes that aren’t suitable for their running style and needs.

And while comfort is, of course, a non-negotiable when it comes to anything we wear when working out, it’s not the only consideration – especially when choosing footwear.

The good news is that there’s a few ways of determining your running style, and they’re usually free, and very simple.

Book a gait analysis

Firstly, if you’ve ever spotted a treadmill in the corner of a running shop, you might have wondered what it’s for. Don’t worry, you won’t be expected to bust out a PB in front of everyone – it’s simply to allow the staff to analyse your gait and ensure you’re wearing the correct footwear.

Despite the fact that gait analysis is so quick and easy, the Asics research shows that 68% of UK runners have never had a gait analysis – so get yourself to a running store, fast.

Check your shoes

If the thought of entering a sports store is just too much, just pop your trainers off and take a look at the soles.

“A good way to find which running style you have is to turn over your trainers and look for signs of wear on the outsole (grip),” says Asics trainer Jack Hobbs. “If there is an even amount of grip worn down across the trainer (from heel to toe) then it’s likely you have a neutral running style. However, if the wear on the shoe is shown to be predominantly on the outside edge of the foot, then this would be considered to be more of a supinator running style. 

“In contrast, if the wear is found mainly near the big toe, on the inside of the heel and under the ball of the foot, then this would be a common sign of an overpronator.”

However, since your gait can change throughout your life as a result of factors such as pregnancy, injury, training and age, it’s always advisable to have regular checks to ensure your footwear remains appropriate. 

A proper gait analysis is really the best way of checking your running. And once you’re armed with the knowledge, you can start to make some changes, if you choose.

It’s worth noting here that many experts will say that overpronating isn’t a big deal, provided you’re running in shoes that safely allow your feet to move, and you’re balancing out the running with appropriate strength training exercises. So, in addition to wearing the correct footwear, you might want to look at your training regime in more detail.

“Strength training can support and alleviate any gait and posture issues,” advises Lahiri. “Aim for good flexibility in the feet – you can aid this by stretching the calves and Achilles. Also, resistance band work and deadlifts to strengthen the glutes are helpful.”

Images: Getty