Running gait analysis: What it is and why it matters
From posture and arm swing to stride and balance, running gait analysis looks at how your whole body moves. Understand your form, run more efficiently, reduce injury risk – and feel stronger with every step.
Analyzing your run can be useful. But learning from the results – and integrating them – is what changes how you run.
Your entire body contributes to your stride, and small inefficiencies can add up over time. A poor jogging gait may contribute to imbalances or discomforts, like shin splints or runner’s knee.
These insights and tips help you move better, mile after mile.
Why running gait analysis matters
A gait analysis highlights the patterns you don’t always feel: compensations, weaknesses, and inefficiencies. Think of it as a personalized blueprint showing where your movement could be smoother, stronger, or more stable.
With that clarity, you can target strength work and refine mechanics that can reduce your risk of injuries while supporting more efficient running.
How to build a stronger, more efficient running gait
Your gait analysis often reveals areas for improvement. That’s the first step. Here’s where the real change begins.
Upper body and core
Your upper body shapes your stride more than you might think. A grounded core and relaxed posture help every step feel stronger.
- Keep your head high: Imagine a helium balloon gently pulling your head towards the sky. This imagery can help keep your posture tall, even on tough runs. - Relax your shoulders: Roll them back so they sit low and loose. - Keep your arms close and precise: Let your elbows stay close to your body, with your hands moving by your sides, not across your body. Imagine holding a pen between your upper and lower arm (in the fold of your elbows) while running. - Engage your core: A steady center keeps your hips level and reduces wasted movement swinging from side-to-side.
Stride and foot strike
Your stride is the full motion when running. It’s the entire distance covered before that same foot lands again. Strike is the specific point of contact where your foot meets the ground.
- Focus on push-off, not exaggerated knee lift: Aim for your knee landing roughly above your midfoot. - Analyze your foot strike: Most runners are natural heel strikers (roughly 90% of the population). A midfoot strike is common advice, but don’t force it. Abrupt shifts can create new problems.
Better form means better running
Your gait analysis reveals where you are today. But good form evolves over time, so adjust gradually. No two runners move the same way. Small, intentional changes go further than a complete overhaul.
You can also film yourself to get a better idea of your patterns. Aim for at least 30 seconds of running to see your stride and strike. And monitor your body and gear with quality apparel and proper running shoes – freeing your movement so you can focus on form, over distractions.
Frequently asked questions
What are common running gait analysis mistakes?
Relying on a single session or focusing on a tiny metric (like mild pronation) and assuming it needs fixing. Your form is a combination of many moving parts.
How can I use my running gait analysis results?
Use them as a guide for smarter training. A map toward better stability, strength and movement patterns.
What are the different types of pronation?
Here are the three types of pronation – the foot's natural inward roll that absorbs impact when you land.
- Neutral: A natural inward roll - Overpronation: An excessive inward roll where the arch often collapses - Underpronation: An outward roll that places load on the outer edge of the foot
How often should I analyze my gait?
Get a baseline when you start running, change shoe types, or increase mileage. After that, check in every six to 12 months, or anytime you’re dealing with a persistent ache or issue that doesn’t resolve.
