Running: what types of stride should you adopt?

We all want to run faster — and having a solid running technique is the surest way to get there. In a runner's training, running technique is often overlooked. Running is simple — just put one foot in front of the other and repeat. Yet the technical aspect of running is far from a minor parameter; it is in fact one of the major elements of overall performance. We often talk about pronating, supinating or neutral strides that correspond to the runner's posture in action. The pronation corresponds to a inward collapse of the foot, the supination refers to an outward tilt of the foot, and the neutral stride (universal) with perfect alignment of the foot during running. You can also identify your stride type by studying the wear patterns on the front of the soles: a pronating stride wears the inner part more, while a supinating stride wears the outer part more. As for the neutral stride, wear occurs more on the central part. But is this truly a relevant criterion for characterising a stride? How do you compare against strides referred to as "forefoot" or "heel strike" ?

Arthur Molique, Sports Medicine Doctor, explains:

Indeed, it is more accurate to talk about technical foot placement on the ground during running. When the foot is dynamic, it is possible to determine whether the strike is on the rear foot (heel-strike or "rear-foot") by midfoot or forefoot (forefoot strike). Propulsion is driven by foot placement. The stride can be skimming or airborne, but the propulsive force is transmitted at the moment of ground contact. However, it is essential to constantly coordinate arm movement in opposition to leg movement. The support leg drives the rear cycle movement, while the free leg drives the forward cycle. The ideal body position is at a very slight forward angle from vertical, in a non-arched extension.

There are two distinct phases in the stride:

• Propulsion -> The rear foot is in contact with the ground, 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 back remains 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 behind at a right angle.

It is through these analyses that one can more easily determine their running technique and stride type. Certain biomechanical characteristics are consistently observed in efficient runners who unconsciously seek to be more economical. High stride frequency, minimal vertical displacement, reduced ground contact time, limited braking phase and economy of limb movement are defining characteristics of the elite runner. Conversely, some runners place their foot ahead of their centre of gravity, striking with the heel, which increases their braking phase, impact force and ground contact time. This mechanics slows stride cadence and consequently reduces ground dynamism. A significant energy loss occurs during the prolonged support phase, forcing the runner into additional muscular effort during propulsion.

We can then distinguish 2 main types of stride:

The heel-strike stride

In the rear cycle, runners become heavier, the aerial movement of the leg takes place behind the runner relative to a vertical line through the torso. In rear running, the leg lagging behind the body's imbalance causes the foot that is about to make contact to arrive hastily from behind and above. It strikes the ground in the direction opposite to the running movement (the foot moves forward in the shoe).

The forefoot stride

While runners in the forward cycle lighten up. The aerial movement of the leg takes place in front of the runner relative to a vertical line through the torso. In forward running, after the push-off, the lower limb leaves the ground and quickly returns under the glute before moving 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 back from front to rear. Result: the foot touches the ground in a front-to-back movement (it moves back in the shoe) — braking is considerably reduced. In order to move towards a a more high-performance and less traumatic stride, the idea is to draw inspiration from the forefoot stride — more airborne, dynamic and rhythmical. 30% of runners sustain injuries every year, particularly those in the habit of heel-striking, which prioritises cushioning at the rear of the foot but generates impacts that are too significant for the body. Progressing towards a better stride takes work! NEW: On video : DR ARTHUR MOLIQUE / Sports medicine doctor, holder of a DIU in locomotor pathologies related to sporting activity and specialist in the longitudinal monitoring of elite athletes, shares his advice.

• • Through a series of interviews, you'll be able to familiarise yourself with the concept of natural stride and various technical aspects of running.
  • Better understanding running and how your body works gives you the best possible chance of improving your stride — making it more natural and less physically taxing over time.