I think I finally discovered what my running style is: slow.

After finishing my first half-marathon last May, it was plain as day to me that I’m much happier on a yoga mat or at the gym lifting weights to keep in shape. But for the millions of Canadians who love running enough to do it rain or shine, there is a method to it. A style.

No two feet are created equal—not even your own—and since our feet change as we get older (generally getting longer and wider), it’s important to know that the way you run might also change over time. Being in tune with what your body needs can make all the difference. For some runners, a coach can help iron out the details like foot positioning, speed and posture. But if you’re running for stress relief or exercise, simply knowing more about what running styles are out there can help your stride.

Here are a few popular methods widely used by runners (of all levels) today:

  • Chi running: Rooted in the principles of tai chi, the core is engaged as the runner propels forward, rather than relying solely on leg strength. This method works with the principles of gravity and has the runner’s weight mostly on the ball of the foot, rather than striking the heel to the ground, which can lead to injury.
  • Pose running: Developed in the 1970s, this method positions the runner in a slightly S-like shape. This helps minimize injuries and places less stress on the joints. The runner leans forward slightly from the ankles to work with gravity, not against it, and the leg movement is a ‘pulling’ motion; feet are lifted under the hip, rather than aiming the heels towards the buttocks (think 1980s cardio shows, running on the spot—yikes).
  • Galloway Method: Of all the methods used the day of my marathon, this one was the most prevalent, especially amongst first-time runners, like me, who were looking to pace themselves, but still tackle distance. Jeff Galloway was an Olympic runner in the 1970s; he developed a method mixing running and walking in short bursts, to help curtail injury and preserve stamina during long runs. It’s very popular amongst Olympians, avid runners, marathoners and first-timers.

Here is a sample of what the method looks like:

Run/Walk Ratio

8 min/mi—run 4 min/walk 35 seconds

9 min/mi—4 min run-1 min walk

10 min/mi—3:1

11 min/mi—2:30-1

12 min/mi—2:1

13 min/mi—1:1

14 min/mi—30 sec run/30 sec walk

15 min/mi—30 sec/45 sec

16 min/mi—30 sec/60 sec

Apparently, our affinity for running is deeply rooted in our genes, so it’s no surprise that so many of us are drawn to it during all seasons. Studies from the University of Utah and Harvard University show that, more than 2 million years ago, the way our ancestors ran might have affected the evolution of the human form—the need to run was there long before fancy running shoes or speed techniques, but the styles we employ today will keep us running—and running more safely and effectively—for generations to come.