Finding Your Pace: A look at different running styles.

In the last two and a half years, running has become one of my favorite pastimes. It has become a way to process through stress, give me another way to meditate, and most importantly it has been a major part of my health journey. What I didn’t know was all of the various types and styles of running that are out there. It has been a learning journey to say the least and one that I wished I had undertaken earlier.

Running is a great way to improve your mental and physical health, but there are so many different styles and types of running that it can be overwhelming to know where to start. Whether you are a seasoned runner or just starting out, there is a style of running that will work for you. In this blog post, we will explore the different styles of running, from long-distance to sprinting, trail running to road running, and even barefoot running. We will look at the benefits of each style, the gear you will need, and how to get started. By the end of this post, you will have a better understanding of the different styles of running and be better equipped to find your stride.

The popularity of running and its benefits

My love of running started as a happy accident. I have shared that my physical health journey took a sharp turn by the end of 2020 when I was diagnosed with Cirrhosis. At that time, I knew that my health would become one of the single most important things to my life and with that I NEEDED to start exercising. I started with walking and stationary biking, but soon started wondering what else I was capable of. One day, I just wondered if it would be possible for me to run, with all I had been doing. I started slow, not expecting much but soon fell in love with it and here I am.

Running is one of the most popular forms of exercise and physical activity in recent years. Whether you’re a seasoned marathoner or just starting out with a few laps around the park, running offers a wide range of benefits for both the body and mind.

Running is a great way to improve cardiovascular fitness. When you engage in regular running, your heart and lungs work harder to deliver oxygen to the muscles, strengthening them over time. This increased cardiovascular endurance not only enhances your overall fitness level but also reduces the risk of heart disease, high blood pressure, and other related health conditions.

Running can be an excellent method for maintaining a healthy body weight. It is a high-intensity exercise that burns calories at a rapid rate, making it an efficient way to shed those extra pounds. Regular running can also help to boost your metabolism, leading to increased fat burning even when you’re at rest. 

Beyond its physical benefits, running is widely recognized for its positive impact on mental health. It is known to release endorphins, often referred to as the “feel-good” hormones, which can alleviate stress, anxiety, and depression. Running provides a sense of accomplishment and can boost self-esteem and confidence.

Understanding various running styles

Seeing the heading of running styles, you may think I mean things like road running, trail running, and the like. I am actually referring to the mechanics of running. Are you a forefoot, midfoot, or heel strike runner? This is what we will look at.

Understanding the different types of running styles and their impact on performance is crucial for any runner looking to improve their technique and overall performance. There are three main running styles to consider: forefoot, midfoot, and heel striking.

Forefoot running involves landing on the balls of your feet, with your heel barely touching the ground or not at all. This style is often associated with a more efficient and faster running technique. By landing on the forefoot, the body is better able to absorb shock and utilize the natural spring-like mechanism of the foot, resulting in a smoother and more energy-efficient stride. Forefoot running is often favored by sprinters and faster runners due to its potential for greater speed and reduced risk of injury.

Mid-foot running involves landing on the middle part of your foot, with the heel and forefoot both making contact with the ground simultaneously. This style is considered a middle ground between forefoot and heel striking, offering a balance between efficiency and stability. Mid-foot running allows for a more even distribution of forces throughout the foot and lower leg, reducing the impact on joints and muscles. It is a popular choice for many recreational runners and endurance athletes.

Heel striking, as the name suggests, involves landing on the heel first, followed by a rolling motion towards the forefoot. This style is often associated with a slower pace and a higher risk of injuries. When the heel strikes the ground, it creates a sudden and forceful impact, which can lead to increased stress on the joints and muscles. However, it is worth noting that some runners naturally have a heel strike pattern, and with proper form and footwear, they can still run efficiently and without injury.

Remember there is no one-size-fits-all when it comes to running. Each body is different and will react differently. I have found that if you are not sustaining injury by your style of running, then there is no need to force a style change. This could result in an injury that prevents you from running. “If it ain’t broke, don’t fix it.”

1. Distance running

Distance running forces a runner to push their limits and see just what their bodies are capable of doing. Whether you are looking to compete in a marathon, participate in an ultra-marathon, or just challenge yourself and your abilities, they present a unique set of demands and rewards.

Preparing for distance running requires you to vary your training techniques. You will need to build endurance, stamina, and mental fortitude, alongside building your muscles and breathing techniques. Some ways to train include, long, slow distance (LSD) slower paces long runs to help your body adapt to distance. Interval training, short bursts of high-intensity training followed by recovery periods help improve speed, anaerobic capacity, and long term efficiency. Lastly, proper nutrition, hydration, and recovery are essential to this type of running. It is a combination of physical and mental endurance and can take a lot from a runner.

2. Sprinting

Sprinting is an explosive style of running that requires immense speed, power, and agility. It is a showcase of an individual’s athleticism by pushing the limits of human performance. Incorporating this style into your training has lots of great benefits. 

The basis of sprinting lies in its ability to generate maximum force in a short time frame. It engages a different set of muscles and energy than long distance running. Training revolves around developing speed, power, and a higher anaerobic capacity. Interval training is crucial to becoming a better sprinter. The high intensity training help improve speed and cardiovascular fitness. Plyometrics is a style of training that involves quick, explosive movements. These movements could be jumping exercises and bounding drills. These exercises target muscles and tendons responsible for generating power and muscle elasticity. Strength training is also crucial to this type of running, focusing on squats, lunges, and dead lifts will help here.

3. Trail running

Trail running is a way to immerse yourself in your love of running and the outdoors. Unlike roadrunning, trail running takes you off the beaten and groomed paths of city streets and sidewalks. Instead you will be running on mountain trails, forests, or simply unpaved trails around local parks and bodies of water. Trail running gets you away from the noise, congestion, and pollution of running in the city. It not only gives you ever changing scenery but ever changing terrains. This can be beneficial to your training style.

Uneven terrain, rocks, roots,and inclines can test your balance, agility, and endurance in ways the others cannot. It requires focus and concentration to navigate these obstacles and keep your pace. Choosing the right gear for trail running is essential as much as your training. You need shoes with sturdy traction and stability and may involve you carrying water and food, since it can take you away from city streets where these things are easily found. 

4. Street running

Street running is about convenience. No matter where you live, there is a road or sidewalk close by. This is the style that most of us start on and many stay with, simply out of what is most available to us. Street running still gives us the ability to increase muscle growth, cardiovascular health, and lose weight but can be done at any time and place. 

Running in the city allows you to plan our routes more effectively. You can do distance runs and have plenty of places around you to stop for hydration or to eat something for a quick burst of energy. The terrain stays mostly the same so there is less chance of injury from uneven terrain or roots. Just remember to watch out for cars. 

Cross training for improvement

Cross-training is an essential component for runners looking to enhance their performance and take their running to new heights. While running is a fantastic cardiovascular activity that strengthens the muscles used specifically for running, incorporating alternative exercises and activities into your training routine can offer a wide range of benefits.

One popular cross-training option is cycling. Cycling provides a low-impact workout that targets different muscle groups than running, such as the quadriceps, hamstrings, and glutes. It also helps build endurance and improves cardiovascular fitness. Cycling can be a great way to mix up your routine and give your joints a break from the repetitive motion of running.

Swimming is another excellent cross-training option for runners. It is a full-body workout that engages all major muscle groups while providing a low-impact environment. Swimming can help improve overall strength, flexibility, and lung capacity. It also aids in recovery by reducing muscle soreness and promoting active recovery.

Strength training is crucial for runners as it helps build muscle, improves running form, and prevents injuries. Incorporating exercises like squats, lunges, deadlifts, and core exercises into your routine can help strengthen the muscles that support running. This, in turn, can lead to a better running economy and enhanced performance.

Yoga and Pilates are great choices for runners looking to improve flexibility, balance, and core strength. These practices focus on stretching tight muscles, increasing range of motion, and improving body awareness. 

Lastly, don’t underestimate the power of rest and recovery in your cross-training routine. Taking rest days and incorporating activities like stretching, foam rolling, and massage can aid in muscle repair and prevent overuse injuries. Giving your body time to recover is just as important as the training itself.

Incorporating cross-training into your running regimen can not only enhance your overall performance but also provide variety, prevent burnout, and reduce the risk of overuse injuries. Experiment with different activities and find what works best for you. By diversifying your training routine, you’ll become a stronger, more well-rounded runner,

Lace up and get moving

One of the key benefits of varying your running routine is that it can help you avoid injury. Running on the same surfaces and at the same intensity day after day can put a lot of strain on your joints and muscles. By mixing up your routine with different types of runs, such as hill repeats, tempo runs, or easy recovery runs, you can reduce the risk of overuse injuries and keep your body healthy.

In addition to reducing the risk of injury, mixing up your routine can also help you break through a plateau in your fitness. If you’re doing the same thing every day, your body will eventually adapt to the routine and you’ll stop seeing progress. By incorporating different types of runs and workouts, you can challenge your body in new ways and keep making progress towards your goals.

Finally, varying your running routine can simply make running more enjoyable. Running the same route every day can get boring, but trying out new routes or running with friends can make it more fun and interesting. Plus, trying new things can help you discover new aspects of running that you might not have otherwise explored. So, if you’re feeling stuck in your running routine, try mixing things up and see how it can benefit you both physically and mentally.

The beauty of running lies in its versatility. It is a sport that can be enjoyed by people of all ages and fitness levels. Whether you are a beginner taking your first steps, a seasoned runner aiming for a new personal best, or someone simply looking to improve their overall fitness, running has something to offer everyone. What kind of running do you enjoy? What styles of training have you used to help increase your running performance? Maybe you have only thought about running, what makes you want to run? Let me know in the comments below. Remember, your thoughts and shared may be exactly what someone else needs to get motivated to make a change.