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If you are wondering; What is gait analysis then you have come to the right place as we will walk you through everything you need to know and how it relates to running.
There are a lot of things you can do to improve your run, from following a training plan that increases speed or mileage, to finding the right nutrition to make sure you’re fueling your body the right way. But surprisingly, not many people spend time looking at their running form, although this is essential in ensuring that you move efficiently, comfortably, and injury-free.
Having your gait analyzed is one of the easiest ways to improve your run. It gives you essential information on how you move and a solid understanding of how to improve both your shape and your fitness. On top of that, gait analysis is one of the most accurate ways to determine what type of running sneakers are best for your feet.
Whether you are beating the sidewalks or prefer to have control of your speed and incline through the use of a treadmill, understanding your gait is the best basis for developing your run, whatever your skill. level.
What does the gait analysis consist of?
Your “gait” is a medical term for the way you walk, so your “running gait” is the cycle that one leg goes through for one step while you run. Our biomechanics and the way we run are so individual that a gait analysis is something that is recommended for every runner, no matter how new or experienced they are in the sport.
Most good sports stores have a gait analysis service, where one of the assistants will observe and assess your running style on a treadmill, or some stores will just ask you to crouch down to see how your feet are moving. . We all move differently, and the primary goal of gait analysis is to measure the degree of pronation – the natural roll of the foot inward as it hits the ground. Armed with this knowledge, the assistant can find the best shoe for you that exactly matches your movements.
They’ll first ask you a few questions about your run, such as your goals, current mileage, if you’ve had any injuries, and what surface you usually run on – from cross country to road or treadmill. You will be asked to run at a comfortable pace on a treadmill for about a minute while your stride is filmed. Then the recording is played back in slow motion. It’s about determining your pronation – the way your foot rolls inward as it hits the ground to absorb shock. This movement differs from person to person. The results of the gait analysis will determine which type of running shoe is best for you and ensure that what you have on your feet is comfortable, provides extra support and stability if you need it.
Is it worth doing a gait analysis?
The resounding answer as to whether it is worth having your gait analyzed is yes, especially if you are new to running or suffer from running injuries. This will improve your running comfort and reduce your risk of injury. It will also help you considerably when choosing your new running shoes, as you will be able to take into account your foot shape, the terrain you are running on and your pronation.
Generally, there are three different styles of running:
Neutral this is when the foot lands on its outer edge and then rolls inward. The contact is distributed around the arch of the foot, and you would normally be recommended padded shoes that allow the foot to continue doing what it is doing.
Overpronation it is when the foot rolls noticeably inward when it lands. A study in the Journal of Orthopedic and Sports Physiotherapy have been shown to cause a wide variety of injuries to the feet, knees and back. We would recommend a shoe with a lot more support to keep the foot as stable as possible.
Underpronation it is when the ankle does not roll when it hits the ground, but rolls outward putting pressure on the ankles and toes. It can cause pain in the arch, back, and knee, and increase the risk of ankle curls, sprains, and problems like plantar fasciitis. A gait analysis would identify this, and you would be recommended shoes with a thick sole that supports the arch of your foot.
Plus, the insoles can also help by providing additional support and cushioning, especially if you have narrow feet. They can also combat issues like a high arch – which puts more pressure on a smaller area of the foot – by creating a solid foundation for the body.
How to improve your running pace
Having a correct gait not only reduces your risk of injury, but also makes you a much more efficient runner. No matter how ambitious your running goals are, working on your gait will make running a lot more enjoyable.
Pay attention to your kick first and which part of your foot hits the ground first. Runners who strike in the heel come into contact with the ground at a greater distance from their center of gravity than runners impacting the midfoot or forefoot, which is known as overtaking. This may seem like the most efficient movement because it means you have a longer stride to cover a greater distance, but research by Heiderscheit et al in 2011 has shown that stride speed is much more important than stride length.
Remember that while the emphasis is on positioning your feet, don’t neglect your posture and body positioning which will all have an impact on how you move. Keep your elbows at 90 degrees with shoulders back, hands relaxed, and try not to keep tension in your upper body.
Remember to replace your running sneakers before they wear out or lose their grip or shape to make sure you still get the benefits of their design. The general rule of thumb is to replace shoes every 400 to 500 miles traveled. Be sure to take the opportunity to do a gait analysis each time you buy running shoes to stay on top of any changes in your form.
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