There has been a lot of buzz in the distance running world about running style over the past few years.
Running coaches used to stand by with a stopwatch, shouting encouragement - now they are video taping and analyzing running styles.
Running clinics are popping up everywhere teaching a progression of drills that are designed to produce the 'ideal' run style.
But one size does not fit all...
What is the ideal run style for you? You should approach this question armed with some good background information before embracing anything new.
The most commonly promoted running style today is referred to the GAZELLE style. This is a classic running style and is beautiful to watch when well executed. Most track runners and elite distance runners run with the Gazelle style.
The second most common style is often referred to as a GLIDER style. Not particularly pleasant to watch it is characterized by a shuffling motion as opposed to the long strides of the Gazelle style.
Speed is achieved by Gazelle's through a moderately high turnover and a long stride which is achieved through an increase in force during push-off that creates lift or elevation allowing a longer flight time before foot strike.
Speed is achieved by Gliders through a higher turnover rate while maintaining a relatively short stride length with little change in elevation during the run stride.
Watch the video below to see a detailed description of the two styles.
So what style is best for you?
No doubt genetics, body type, physiology and bio-mechanics play a very important role here - but there are some very practical guidelines you can use to help determine which style is the most effective and efficient for you.
Question 1. How fast are you going to be running?
This may seem like a strange question to ask, after all you want to run as fast as possible. But practically speaking, what is your target race pace? If you have a legitimate goal of holding sub 3 min per km (sub 5 min per mile) then you better work on becoming a Gazelle as it is by far the most prevalent style among elite runners, and the turn-over required in the Glider style to run at that pace is not sustainable. But if your goal pace is slower than a 3:40 per km (6 min per mile) then the Glider style becomes an option.
Question 2. How genetically gifted are you?
The Gazelle style, because it requires more force to achieve the lift and stride length (flight time) that makes this running style so fast, does place a larger load on your physiology - it is more demanding on your musculature as well as on your cardio-vascular system. So, if you cannot sustain the increased intensity of this style for your event, say a marathon, especially after a 112 mile bike ride - then don't go down the road of embracing the Gazelle style. Lets be honest here. There are very real limiters placed on us by our genetic abilities as athletes. Training will only take us so far - if we have no hope of holding a particular pace and a perfect running form for our event then should we really be spending a lot of time, effort and energy learning something we cannot utilize?
Question 3. How old are you?
The increased elevation in the flight pattern of the Gazelle style - which is needed to achieve the greater stride length - means that you will be landing with a greater force...on every foot strike. This increased pounding on the body can take its toll. Body weight plays a roll here, as well as genetics, physiology and bio-mechanics - but age is the biggest factor. The older the athlete the less elasticity in the connective tissue and the greater the recovery time required from work. The combination of decreased elasticity and increased landing force can dramatically impact the older runners ability to sustain this style, and the recovery time required from long runs will lengthen with the Gazelle style.
"The Glider style may be more efficient up to certain speeds, require less energy to sustain, and result in less impact and muscle fatigue"
Case Study: You are a 45 year old age group athlete who grew up running on the track and running 5 and 10K races - but you now want to set a PR in your next Ironman and you want to get your run time down to around the 3H40 mark.
You are an ideal athlete to explore the Glider style - and here are the steps to achieve your target with this pace:
1. First, we know that a good run relies on adequate training, a good race strategy, a good fueling and hydration plan, and a well paced bike ride.
2. During your longer runs do a series of stride counts at various times during the run. Count right foot strikes in a minute. An effective Glider will have a stride rate of 90 to 95 per minute.
3. Play around with stride rate and stride length to find a balance that you think you can sustain for a marathon on fatigued legs.
4. Now do a test to see what your running pace is at that turnover /stride length. You will want to do this process over a number of runs over the space of a few weeks to get the best result.
5. How close to your target pace are you? If you are off (slower) you have two choices - a longer stride or a faster turnover. Good news is that improvements in both of these can be achieved through training. Again, play around with both over the next couple of runs to find the most effective and most efficient balance.
6. Once you have achieved the optimum balance that you can sustain in stride rate / stride length do another series of tests to see what pace that achieves.
7. It is reasonable to presume that if your tests are done at various stages during long runs - especially toward the end of the runs - that even when under race conditions your pace will be pretty close to what you achieved in training. How close were you to your goal pace? Do you need to make any adjustments?
8. Lock that pace - with its stride rate / stride length into your mind. Find it as soon as possible when you get onto the run and hold it for all you are worth.
This is a great video that demonstrates the two running styles very well - and provides a very sensible and reasonable approach to evaluating the two styles. I highly recommend taking a look.
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