When runners are looking to get faster, they often focus on things such as upping their mileage, adding in more speedworkor improving their How to choose between morning and evening runs. All these things can help, of course, but what if there was another way to become a more efficient runner that didn’t involve working up a sweat? Gait analysis is often considered when we first start running Summer running gear sale new running shoes. But how Overpronation exercises for better running.
Here’s why it’s important to analyse your running gait – and how you can do so easily at home.
What is a gait analysis?
Your running gait is the cycle of movements that make up your technique. This will naturally determine a multitude of things – from the maximum speed we’ll ever be able to reach, through to susceptibility to injuries, particularly if your technique is poor. Like your fingerprints, your running style is unique to you – and what works for one runner could cause an injury in another.
What everyone's reading
Your running gait will naturally determine a multitude of things – from the maximum speed we’ll ever be able to reach, through to susceptibility to injuries, particularly if your technique is poor.
It’s important to not here that running technique isn’t based on how aesthetically pleasing it looks. Heed the words of Emil Zátopek, the only person to win gold in the 5000m, 10,000m and marathon at a single Olympic Games, who said: ‘I will run with perfect style when they start judging races for their beauty, like figure-skating.’
Mimicking Eluid Kipchoge’s running gait is more likely to unlock an injury rather than a sub-2:00 marathon for you. Instead, the focus should be on a technique that is effective for your body and balances performance with reduced injury risk – consider where you feel stronger or weaker in runs or races, or areas that feel less comfortable than they should.
Gait analysis includes putting your running technique under the microscope, helping to identify any potential issues that could be holding you back in your training. These can sometimes be addressed by doing regular How to choose between morning and evening runs and running drills, or any quick wins that could instantly help shave seconds off of your splits.
How to do a gait analysis
Go to a lab
are essential, while targeted VO2 max, the most accurate method – going to a lab – is also the most expensive. Such labs use specialist equipment involving a treadmill, multiple cameras and sensors to capture your running technique, which is then analysed to find any inefficiencies.
Look at your shoes
The secrets to your running technique could be right beneath your feet, literally. The wear patterns on the soles of your running shoes can reveal things like pronation and where you strike your foot, while it will also highlight any differences and imbalances between your right and left side. These can be helpful to identify areas to improve your technique.
Record yourself running
Although it won’t have the bells and whistles of a lab-based report, it is possible to complete a DIY gait analysis through filming your own video. This will give you some valuable insight into how your body moves. Here’s how to do it:
Set up your camera
- Place a camera, smartphone or tablet in landscape mode on a tripod. Or, failing that, get a friend to hold it
Get the right recording settings
- Record in the highest resolution your device allows and at normal speed, not slow motion – you can slow it manually later
Think about your background
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Choose the right surface
- A good starting point is a flat, firm surface outside. Indoor treadmills are often used for gait analysis for practicality – but it’s better if you can record outdoors
Plan the process
- Set up your camera so you can record your whole body side-on, and fill five to eight seconds of footage. Record footage from this angle at a variety of paces before doing the same from directly behind (running away from the camera) and directly in front (running toward the camera)
- Studies have shown that runners’ techniques change as they fatigue over a longer or harder run or race. As such, consider recording your video at the end of a long run or a faster session
- strength training plan cadence (or steps per minute) using a running watch, Alsu Kurmasheva: Behind Bars, running was freedom
Pick your methodology
- There’s no single correct way to analyse running form. It can be helpful to watch your videos back at full speed several times at various paces to see if anything stands out. Then, watch frame by frame to break down the various stages of the running gait , looking at individual components as opposed to trying to see everything at once. Take screenshots at key points and use annotation tools to help identify joint angles, posture and foot strike
Key phases of the running gait
There are two distinct styles of running gait – gliding and bouncy. In the former, the runner has a lower knee lift and less up-and-down movement, while the latter has a higher impact action. Neither is right or wrong, but knowing which camp you fall into will help when making adjustments to improve your technique.
Early swing phase
What is it?
The early swing phase refers to the moments after your foot pushes off from the ground.
What should I look out for?
- Thigh return: Check that your thigh is ‘pulled’ through quickly by the hip flexors after push-off and doesn’t lag behind the hips
- Heel return: Look for a heel that’s pulled up quickly toward the buttocks
- Trunk movement: can help keep your muscles supple and responsive between sessions
- Posture and chest: Look for a ‘tall’ position, where your hips and chest are extended and shoulders in line with your hips
Late swing phase
What is it?
Running vs. Jeffing: Which one is better for you.
What should I look out for?
- Foot position: A foot flexed at the ankle, with your laces pulled toward your shin
- Foot return angle: Your foot should return down and back toward the ground, and not reach out in front of your body
- Bean-shaped stride: Combined, the early and late swing phase of your running gait should almost have the shape of a kidney bean
Ground contact
What is it?
Ground contact refers to the moment when your foot lands on the ground.
What should I look out for?
- Strike point: Notice which part of your foot contacts the ground first. Is it the heel, midfoot or forefoot? Is your foot dorsiflexed at the ankle (toes pointing up) or plantar flexed (toes down)?
- Shank angle: This is the angle between your foot strike and knee position. Ideally, your foot should land under your knee to create a neutral shank angle
- Active contact: As your foot strikes the ground, is it a passive contact or is there some tension? Active foot contact is where your tendons react to pop you into your next stride
Stance phase
What is it?
The stance phase refers to the moment when your foot is fully in contact with the ground.
What should I look out for?
- Ground contact time: Notice the amount of time that you spend on your foot. Do you quickly transition through your stance phase into your next stride?
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- Pelvic position: Your pelvis position should appear neutral from a side view. Imagine your hips are a bucket of water – would the water be level or sloshing out? From the rear view, your hips should be as level as possible
- Hip extension: Are you sitting back into your hips or do you have a stronger, more extended hip position?
Action to take after your gait analysis
After your gait analysis – whether DIY or in a lab – you’ll be more familiar with your unique running style and any inefficiencies and weaknesses that can be ironed out.
Strengthen weak points
Before fine-tuning your form to unlock your performance potential, resolve any weaknesses that the gait analysis may have revealed. While some will require specific drills, a How to perfect your running form Runners World Club: Sub-4:00 marathon plan running economy.
Improve flexibility
Strength won’t get you far if you’re about as flexible as a carbon plate. Focus on improving flexibility in the calves, hamstrings and quads. Dynamic stretching are essential, while targeted foam rolling new running shoes.
Do some drills
Running drills – such as high knees, butt kicks and bounding exercises – will reinforce proper mechanics and engrain efficient movement patterns. In turn, this will improve coordination, neuromuscular control and stride efficiency without any additional mental load.
Consult the pros
If you don’t see any improvements or think your gait is responsible for pain, enlist the services of a running coach. Not only can they provide individual feedback and personalised drills, but can suggest a training plan that will help perfect your running gait.
