You don’t have to be a serious runner to benefit from suitable footwear. Whether you run as part of your weekly training or occasionally for fun, choosing shoes that suit your feet and running style matters.
Your coach may have suggested a gait analysis. But what does it involve, and how can it help?
Drawing on information from running shoe brand ASICS, here’s an introduction.
What is gait analysis?
Gait analysis assesses how you move when you run. It can help you understand your running style and make a more informed choice about footwear.
One area it examines is pronation, the way your foot rolls as you walk or run. This natural movement helps absorb shock and distribute the forces passing through your legs and body.
- Overpronation describes a foot that rolls inwards excessively.
- Underpronation, also called supination, describes a foot that rolls inwards less.
Understanding this movement can help guide your choice of running shoes. The aim is to find footwear that suits your needs and supports comfortable, efficient running.
How does a video assessment work?
During a video assessment, you run on a treadmill for a few minutes while a specialist records your movement. They then slow down the footage, examine your running style and explain their findings.
The results can help guide recommendations for neutral or stability/supportive running shoes.
The assessment may also look beyond your feet to your legs and overall body movement. Watching each stage in slow motion can reveal patterns that may affect your efficiency or contribute to discomfort.
What can your running style reveal?
An assessment can highlight areas that deserve closer attention, including:
- Cadence and stride length: Taking long strides at a low step frequency may affect running efficiency.
- Foot landing position: Where your foot lands in relation to your body can influence how you absorb impact.
- Hip and knee movement: Dropping hips or inward movement at the knees and ankles may suggest a need to explore strength and control.
- Flexibility and mobility: Restrictions around the calves or hamstrings may affect how you move.
These observations can help you and your coach decide which areas to work on.
Why does movement efficiency matter?
Your muscles work together to support you as you run. If some muscles contribute less than they should, others may take on more of the workload.
For example, changes in how you move can affect the demands on your hamstrings, glutes and quads. Smaller stabilising muscles may then have to compensate.
Over repeated miles, that extra workload may contribute to fatigue, niggles or injuries. These problems can interrupt training and make consistency harder.
Understanding your running style gives you and your coach a starting point. It can help guide footwear choices and identify areas where strength, mobility or technique work may be useful.
Would an assessment benefit you?
If you’re an experienced runner, comfortable in your current shoes and free from recurring problems, an assessment may offer limited additional benefit.
For newer runners, it can provide a useful introduction to running mechanics. You can learn more about your movement, explore potential improvements and understand which types of shoes may suit you.
It also gives you the chance to try different shoes with guidance from a specialist. They may suggest options you haven’t considered and help you compare how each pair feels.
Whether you run regularly or just for enjoyment, understanding your movement can help you make more confident choices about your training and footwear.
Credit: Adapted from information provided by ASICS.