The Importance Of A Gait Analysis
Whether a seasoned marathon runner or a casual jogger, everyone should understand how they run, before they focus on how fast or how far they run.
Understanding your running form, your gait and your pronation is a crucial part of improving running performance and avoiding injuries. Poor technique can affect the consistency of your running, put undue pressure on specific joints or muscles and affect your ability to improve your running either in distance or speed. By analysing your technique, you’ll identify risks, weaknesses and instabilities and be able to address these issues through running drills, strength and conditioning exercises and wearing the correct shoes.
What is Gait Analysis?
Gait analysis involves observing and measuring various aspects of your running form, such as stride length, foot strike, hip rotation, and body posture. This assessment can be done using high-tech equipment like motion capture systems and pressure sensors or more simple observational techniques. The goal is to identify any abnormalities or inefficiencies that could lead to injury or hinder performance.
Key Benefits of Gait Analysis
Injury Prevention
One of the most compelling reasons to undergo a gait analysis is injury prevention. Running places repetitive stress on the body, and even minor biomechanical issues can lead to significant problems over time. Common injuries like shin splints, plantar fasciitis, and runner's knee often stem from poor running form. By identifying these issues early, gait analysis allows for corrective measures, such as strengthening exercises or changes in footwear, to be implemented before injuries develop.
Customised Shoe Selection
Not all running shoes are created equal. They vary in terms of cushioning, support, and stability. Gait analysis can help determine the type of shoe that best suits your unique running style. For instance, if you overpronate (your foot rolls inward), you may need shoes with added stability. Conversely, if you're a neutral runner or underpronate, a different type of shoe may be more appropriate. The right footwear can make a significant difference in comfort and performance.
Optimising Running Efficiency
Efficiency is key to running faster and longer with less effort. Gait analysis can identify inefficiencies in your running form, such as excessive vertical oscillation (bouncing) or overstriding (landing too far in front of your centre of mass). Addressing these issues can help you run more efficiently, conserving energy and reducing fatigue. This is particularly beneficial for distance runners who need to maintain energy levels over long periods.
Performance Enhancement
Beyond injury prevention and efficiency, gait analysis can directly contribute to improved performance. By fine-tuning aspects of your form, such as cadence (steps per minute), where you land on your feet and arm swing, you can enhance your speed and endurance. Coaches and trainers often use gait analysis data to create personalised training programs that target specific weaknesses, helping runners achieve their goals more effectively.
Long-Term Health and Mobility
Running can be a lifelong sport, but maintaining good form is essential for long-term health and mobility. Gait analysis can help ensure that your running habits do not contribute to joint wear and tear or other chronic issues. By adopting a balanced and efficient running style, you can enjoy the benefits of running well into your later years.
How to Get a Gait Analysis
Gait analysis is widely available at specialised running stores, physio appointments, and sports performance centres or with a specialised running coach. The process typically involves running on a treadmill or on tarmac while being observed or recorded. Some advanced analyses use motion capture technology to provide a detailed view of your movement patterns. The results are then reviewed by professionals who can recommend appropriate footwear and adjustments to your gait or strength program.
Investing in a gait analysis is a proactive step for all runners, not just the elites. In order to become a healthier, injury-free runner, no matter if you're doing your first couch to 5k or your 50th marathon, understanding your gait will provide you with invaluable insight into how to reach your goal safely.
So get out there, lace up & book yourself a gait analysis as your first step towards a better run.
Megs