Running style

Synonyms in the broadest sense

Forefoot runners, hindfoot runners, metatarsal runners, running analysis, running style analysis, runner's knee (tractus syndrome)


Every foot has different anatomical requirements, so there is no general running style that can be transferred to every type of runner. A normal footprint is characterized by pronation in the ankle. Deviations in the position of the foot to the inside of the foot are called overpronation, deviations in the direction of the outside of the foot indicate supination (Underpronation). Thus, in typical supination runners, the running shoes in the area of ​​the heel and the forefoot on the outside have worn off. Pronation runners have wear and tear on the outside of the heel (rear foot) and the inside of the forefoot. A targeted treadmill analysis enables misalignments of the foot to be made visible through pressure measurement and video analysis. Orthopedic Insoles or sports insoles can compensate for these misalignments.

What to do with ankle misalignments

If the ankle is misaligned, custom-made shoe insoles can compensate for the misalignment. At a Buckle foot are carried out using a supination wedge (Raising the inside of the foot) the foot is shifted in the direction of supination so that the ankle cannot bend towards the middle when the foot is put on. Stabilizers can fix ankles. However, this method should be viewed with caution because the passive musculoskeletal system (Bones, ligaments, tendons) through regular To run adapts and stabilizes.

The supination (Overpronation) occurs only in the rarest cases (<1%). Special attention should be paid to the cushioning of the footwear.

Further interesting information:

  • If one
  • Knee legs
  • Knee osteoarthritis
  • Knee prosthesis
  • meniscus
  • Patellar tip syndrome

What are the benefits of orthopedic insoles?

Insoles allow optimal protection of the Joints and thus have a preventive effect against ankle diseases. However, not all pains are false Running technique or misalignment of the joints. Overload symptoms often occur, especially in the training phases with high running quota.

Can you change your running style?

Of the individual running style has been automated in the course of life and can only be corrected to a very limited extent. Due to anatomical requirements, it is practically impossible for the runner to deliberately influence the footrest. However, it applies to the joints, especially the foot and feet Knee joints to protect as optimally as possible with individual insoles so that you can still run without problems even in old age.

The runner types

The forefoot runner

The To run on the front of the foot (Ball run) enables high running speeds and is therefore used when sprinting. The forefoot runner usually kicks with the Ball of the foot and Toes on. The impact hardness is significantly higher than with the normal rolling behavior of the foot, but the spring effect is due to the cushioning of the Calf muscles elevated. When running on the forefoot, there is increased stress on the calf twin muscles (M. gastrocnemius) and the Achilles tendon. Since it is not rolled over the entire foot, there is a danger Overpronation very low. This running style is not suitable for continuous stress.

The heel runner

The Heel running (Foot attachment over the heel) is the most common form of running style and is used during longer periods Endurance exercise applied. Here, the runner touches the outer edge of the heel. Since the spring action of the Musculature is lower, the orthopedic stress on the joints is higher than with a forefoot. Modern running shoes compensate for this with increased cushioning in the heel area. It comes from rolling over the Metatarsus to an imprint of the ball of the foot. The rolling behavior usually includes turning slightly inwards (pronate) of the foot. This running style is an energy-saving running style.

The metatarsal runner

In this running style, there is an attachment over the entire outer edge of the foot. It is a kind of compromise from Forefoot runner and Heel runner. The rolling behavior is less compared to the heel runner. The imprint is made from the balls of the feet. The risk of overpronation is particularly high, but the stress on the joints is lower than with a heel runner.