The ultimate guide to running style and running shoe suggestions
Here you will find the ultimate guide to running style.
Knowing your exact running style and choosing running shoes accordingly is, all other things being equal, injury-reducing. Here you get:
- The different running styles explained in Jutland
- Methods to test your running style
- Suggestions for running shoes according to your running style
- Specific running style related injuries.
The article is written with knowledge from one of Denmark’s best running physiologists.
Let’s get started.
Types of running style
There are generally 3 types of running styles:
- pronation (often called overpronation)
- neutral
- supination (often calledunderpronation)
One of the most important factors when choosing running shoes is your running style. Don’t blindly rely on running style analysis. There are other factors you should also consider. :
- What surface do you train on?
- How often do you exercise?
- How heavy a runner are you?
- Do you want to run fast or far?
Let’s look at the different types of running styles. For each running style, a video is shown showing the style on a treadmill.
If you want to go into more depth with this section, I can recommend my popular and very complete guide to running style analysis on treadmills. In addition, I can recommend the article on differences between shock absorption and stability -2 principles that are often mixed together.
Pronation
If you fall inward at the ankle joint, it is called pronation.
It is estimated that up to 75% of the Danish population pronates. However, this figure depends heavily on the definition of pronation. The most common definition is that you fall +12 degrees inward at the ankle joint.
If you pronate (in Jutland: fall inward), and you do so to a strong degree (+12 degrees), it can benefit your body with a supportive compact arch. The support is called a pronation wedge. The purpose of pronation wedges is to reduce your pronation.
Pronation is your body’s natural shock absorption. Pronation is not necessarily bad, as it absorbs shock. However, if you pronate excessively, it can cause injury. In addition, your running becomes less efficient. .
Neutral
You have a neutral running style if you fall straight and do not fall inward or outward.
The neutral running style is the second most common. About 25% of the population has a neutral running style. Again, it’s a matter of definition. You have a neutral running style if you pronate 5-8%.
The challenge for those with a neutral running style is that your natural cushioning is not very strong. You therefore need running shoes with extra cushioning. It is classic for running shoes for neutral running style.
If you run trail running, orienteering or cross-country, you will find that few shoes have pronation wedges. This is because a strong pronation is not harmful on softer surfaces. In addition, a flatter shoe (read: a shoe without a pronation wedge) provides better mobility.
Supination
You are categorized as a supinating runner if you fall outward upon landing and forward towards the takeoff.
Approximately 2-3% supinate.
If you supinate (fall outward), you need extra cushioning to compensate for your natural lack of cushioning..
Alternative running styles – barefoot running, natural running, pose and chi running
The last 10 years have seen a focus on alternative running styles. The most common are:
- Natural running / barefoot running
- Running bag
- Chi running
I won’t go into depth about these running styles, which are still a niche within running styles. In general, they have the following common features:
- Focus on a more natural running style
- Focus on landing further forward on the foot (midfoot landing or forefoot landing). This can be done, among other things, by changing your shoe choice to shoes with a lower heel-to-toe drop (learn more about the drop concept here).
The movements typically criticize the traditional way of calculating running styles.
I doubt there will be a paradigm shift. However, the movements are very welcome. There is a lot of evidence for their existence. In addition, there are now a number of studies that point out many positive elements of the more natural running styles.
Graphic illustration of running styles and running shoe choices
Self-test methods: How to determine your running style
You can simply test what running style you have. There are different methods, which you will summarize here. If you are in doubt about your running style, you can use one of these and learn more about your running style with great certainty.
Method 1: The Wet Paper Test
This test involves stepping on wet paper to determine whether your arch is flat or high. This knowledge will help you determine your running style, which will help you choose the right running shoes.
There is a strong correlation between your arch anatomy and your running style. However, the test is not 100% accurate.
Part 1: The test itself
Below I will review the wet paper test, which you can easily do at home where you have access to paper and water.
Step 1: Pour a small layer of water into a small water bath. This could be a paper tray or a baking sheet, for example.
Step 2: Step calmly into the water bath with one foot.
Step 3: Step gently onto a piece of heavy paper, cardboard, or a paper/cardboard shopping bag..
Step 4:Step off the surface and read your footprint.
Read your footprint and match it to the different types of footprints you see below. There are many parameters that determine which running style and which running shoes you should have, but this running style test will be right in the vast majority of cases.
Part 2: Analysis of the arch
There are endless outcomes for how your arch looks after the test above. To simplify, we have categorized the appearance of the arch into 3 categories, which you can see below.
High arch: You can tell a high arch by the fact that there is very little touch in your wet paper test around the arch. A high arch indicates that you supinate/underpronate..This means that if you run comfortably in bare feet, you will tend to fall slightly outward after landing (whether it’s a heel, midfoot, or forefoot landing). You need shoes for a supinating running style.
Normal arch: A normal arch looks like the picture below. Where it differs from the high arch is primarily in the middle section, where a much larger portion of the paper will have your footprint.This footprint indicates a neutral running style. If you run barefoot, you will glide easily and safely over your foot without falling inward or outward. You should look for running shoes for a neutral running style.
Flat arch / low arch: The most normal arch type is as you see in the picture below. In your wet paper test you will see that almost your entire foot has been imaged on the paper. The picture indicates that you have pronation.. This means that when you run barefoot, your ankles will tend to roll inward, also known as overpronation. The vast majority of runners have pronation. There are varying degrees of overpronation. If you buy shoes in the mild to moderate pronation category, you are well covered.
Method 2: The Squat Test
The video shows how to do a squat. Place a camera behind your feet while doing squats. Watch the video and assess whether your ankles roll inward or outward. If they roll inward, you are overpronating. If they roll straight in, you have a neutral running style, and if they roll outward, you are supinating (underpronating).
If you go to a running store to get your running style tested, this is basically the method used. They will typically watch you on a treadmill, but the point is the same. You want to determine the movement of your ankles during stride.
Method 3: Wear on running shoes test
By looking at your current running shoes, you can determine with some accuracy what your running style is. It is the wear on the shoe that reveals your running style. Here are a few steps and guides that explain what your running style is based on the wear on your running shoes.
Step 1: Find a pair of old running shoes and look at the outsole (i.e., turn the shoe upside down so you can see the sole)
Step 2: Define the wear of the sole.
- If you see wear primarily on the inside of the forefoot (i.e. towards the other foot) and on the outside of the heel, it is a good indication that you overpronate.
- If the tail section is just a little worn and there is a tendency for the inner side (towards the other foot) of the forefoot in particular to be more worn than the rest of the shoe, you are most likelyneutral runner.
- If the outer side of the sole, especially in the areas around the forefoot, is worn, it is a sign that you supinates (underpronate)
None of the methods are 100% accurate, but they give a good indication of your running style.
Special foot constructions that pose challenges
Your foot is unique.
Unfortunately, for some people this means that it can be difficult to find running shoes that fit. Read here about special foot structures that can present challenges.
High arch
A high arch (pes cavus in Latin) is a syndrome where your arch is unnaturally high. This creates extra pressure on the tendons of the arch and can cause irritation, blisters and injuries to the foot as well as the knees and hips..
Some people are born with a high arch, while others’ arches develop throughout life to become higher..The exact reason why the height of the arch can change throughout life is not known, but it is believed that the height of the arch can increase due to extreme pressure on the Achilles tendon..
A high arch is often associated with supination (underpronation). This means you carry a lot of your weight on the outside of your shoes, which can cause damage to your knees and lower back.
It is recommended to stretch the arch towards a high arch and to choose the right running shoes that support your running style.
Runners with high arches should therefore buy running shoes for the supination running style to get the most comfortable run. It is my personal recommendation to running in Saucony Triumph if you have a very high arch. An alternative is the comfortable Brooks Ghost and if your high arch isn’t bad, you might considerAsics Gel Kinsei running shoe.
I have found an excellent video that explains how to tie your running shoes for the best comfort if you have high arches.
Sunken forefoot / sunken metatarsal bone
Sunken forefoot is a condition where the metatarsal bones of your foot change position.. In the foot we have an arch, which provides shock absorption when we walk and run. If the arch is removed, for example due to overload, you will experience a harder landing and a harder take-off. The load hits the metatarsal bones, and the pressure feels much stronger.
The body’s natural reaction is to form calluses, which in the worst case can create major challenges in almost all running shoes. Your foot is swollen and it can feel like walking on rocks, even in very soft running shoes.
It is typically recommended to run in slightly narrow running shoes if you have a sunken forefoot.. Here is specialshoes from Adidas fertilize.
I have found a little bit of different information on the subject, where you can read what similar problems other runners have had and what they are advised to do. At posemand.dk is a post specifically about sunken forefoot and shoe choice. In addition, you can read about the Sollerod Orienteering Club website exercises for sunken forefoot. Last but not least, I would like to mention a thread on motionsløb.dk about foot pain due to sunken forefoot.
Sunken arch / flat foot
Sunken arches, also called flat feet, are not as rare as many people think. Basically, flat feet are an extreme form of overpronation, where you fall a lot inward while running. You need to get running shoes that provide extra support for your arch. You can read a little about other people’s recommendationsfor those of you who have flat feet.
Good running shoes for you with platform are for training Nike Air Pegasus, and for competitive races Nike Air Zoom Elite shoes. Alternatively, you can look at NB 1260 from New Balance. If you are not very flat-footed, you can also consider a shoe likeAsics Gel Kayano – the king of running shoes.
Study: does your running style influence your risk of injury?
About the study
A Danish study entitled “Foot pronation is not associated with increased injury risk…“The aim of the study was to test the extent to which the risk of injury increases by running in the “wrong” running shoes. All runners were given a pair of running shoes for a neutral running style (i.e. without any pronation wedges) and ran in them. The study had a sample of 927 Danes who did not run. In other words, beginners. The distribution by running style was as follows:
- 18 people had severe overpronation
- 122 people had normal overpronation
- 1292 people had a neutral running style
- 369 people supinated
- 53 people had severe supination
As you can see, the percentage of runners with a pronated running style is very low compared to what I indicate in this article and what you generally read. The definition of overpronation varies greatly and is determined by the angle at which you fall inward. Depending on the size of this number, you will obtain different rates of overpronating runners.
The result
Of the 927 novice runners, 252 had a running injury that prevented them from running for one week or longer. There wereno significant difference in the risk of injury for runners with an overpronating running style, a neutral running style or a supinated running style. It has previously been assumed that if runners with pronation train in neutral running shoes, the risk of injury is greater. However, there was no significance for this in this case.
Shouldn’t I think about running style?
It’s up to you. Personally, I have a pronation problem when running and I prefer to run in shoes with a wedge. Without a wedge, I fall inward, which is less efficient for my running.
In addition, the study should be criticized for its design and methodology, which significantly reduces validity.
Suggestions for running shoes according to running style
You will findall running shoes divided by running style here.