We all want to run faster, and good running technique is the surest way to get there. In a runner's training, running technique is often overlooked. Running seems simple — just put one foot in front of the other and repeat. Yet the technical side of running is far from a minor detail; it is in fact one of the key factors in overall performance.
We often talk about overpronation, supination or neutral gaits, which correspond to the runner's posture in motion.
Pronation corresponds to an inward roll of the foot, supination to an outward tilt of the foot, and a neutral gait to perfect alignment of the foot during running. You can also identify your gait type by examining the wear patterns on the front of the soles: an overpronating gait wears the inner side more, while a supinating gait wears the outer side more. A neutral gait shows more wear in the central area.
But is this truly a relevant criterion for characterising a running gait? How do you position yourself in relation to so-called "anterior" or "posterior" gaits?
Arthur Molique, Sports Doctor, explains:
In fact, it is more accurate to speak of foot-strike technique during running. When the foot is dynamic, you can determine whether the strike is on the rearfoot (posterior or "heel strike"), the midfoot or forefoot (anterior strike).
Propulsion is determined by foot placement. The stride can be flat or aerial, but propulsive force is transmitted at the moment of ground contact. It is essential, however, to constantly coordinate arm movement in opposition to leg movement. The support leg creates the rear cycle movement, while the free leg creates the front cycle movement. The ideal body position is at a very slight forward lean from vertical, in a non-arched extension.
There are two distinct phases in the running stride:
- Propulsion -> The rear foot is grounded, the ankle, knee and hip joints are engaged, the opposite arm is forward. This phase is powerful — muscles are under tension, the thigh drives vigorously, the core stays braced. The front foot is in the air.
- Suspension -> The front leg is in the air, the knee drives forward, then the foot prepares for ground contact, the opposite arm is back at a right angle.
It is with these analyses that you can more easily determine your running technique and gait type.
Certain biomechanical characteristics are consistently observed in efficient runners who unconsciously seek to be more economical. High step frequency, minimal vertical displacement, reduced ground contact time, minimal braking phase and efficient limb movement are the hallmarks of an elite runner.
Conversely, some runners land the foot in front of their centre of gravity, striking with the heel, which increases their braking phase, impact force and ground contact time. This mechanics slows cadence and therefore reduces ground dynamism. Significant energy is lost during the prolonged contact phase, forcing the runner into additional muscular effort during propulsion.
Two main types of running gait can be identified:
The posterior gait
In a rear cycle, runners become heavier — the aerial movement of the leg occurs behind the runner relative to a vertical line through the torso. In a rear cycle, because the leg is lagging behind the body's forward lean, the foot about to make contact arrives abruptly from behind and above. It strikes the ground in the opposite direction to the running movement (the foot slides forward inside the shoe).
The anterior gait
Whereas runners in a front cycle feel lighter. The aerial movement of the leg occurs in front of the runner relative to a vertical line through the torso. In a front cycle, after the push-off, the lower limb leaves the ground and swings rapidly under the glute then forward. At the point of contact, the knee is already ahead of the body. Since its movement is directed upward, it helps lighten the body. Furthermore, its fixation allows the leg to open forward and then swing from front to back. Result: the foot touches the ground in a forward-to-backward motion (it slides back inside the shoe) — braking is considerably reduced.
To move towards a more efficient and less traumatic gait, the idea is to draw inspiration from the anterior gait — more aerial, dynamic and rhythmic.
30% of runners sustain injuries every year — those who habitually run on their heels, favouring cushioning at the rear of the foot, with impact forces too great for the body to absorb.
Developing a better running gait doesn't happen overnight!
NEW: Video: DR ARTHUR MOLIQUE / Sports doctor, holder of a DIU in sport-related locomotor pathologies and specialist in longitudinal follow-up of elite athletes, shares his advice.
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- Through a series of interviews, you'll be able to familiarise yourself with the concept of natural running form and various technical aspects of running technique.
- Understanding running and how your body works gives you the best possible chance of improving your gait — making it more natural and less traumatic over time.
