Should You Get a Running Analysis?
A lot of runners ask us if they should get a running analysis. Although there are no downsides to taking a closer look at your running form, not everybody needs to get a running analysis. If you aren’t injured, don’t have a history of running injuries, and aren’t looking to optimize performance time, then a running analysis may not be appropriate for you. If you’re a runner who is injured, recovering from injury, has a history of repeated injuries to the same area, or are looking to shave time off so you can PR, then a running analysis may be right for you.
What is a running analysis?
A running analysis is a detailed review of your running biomechanics. It is typically performed on a treadmill, at a pace you’d normally be running at during your training.
How can a running analysis help you as a runner?
A running analysis can help you with your running performance by identifying ways in which you are wasting energy while running. Running economy is all about preserving energy, and utilizing the minimum amount of energy needed to get the desired result. If dealing with an injury, a running analysis can help us determine which joints and muscles you may be overloading. Our therapists then discuss cues and strategies to facilitate proper loading to allow for optimal healing.
How do we conduct a running analysis?
We start our running analysis by getting a subjective history. We ask about running experience, previous races, upcoming races, training program, cross training, shoewear, and injury history.
Then we conduct a biomechanical running analysis by having our runners run on a treadmill while we record them for 30 seconds in slow motion from various angles. We record from behind for a posterior view and from each side for two lateral views.
We start with a warm up by having our runners walk at their normal walking speed (typically 3 mph) for 1-2 minutes before running at his/her easy pace. This is when we start recording. Once we record 30 seconds from all three angles, the runner stops running and we review the biomechanics joint by joint from the foot up the head for all three views.
We ask our runners to wear contrasting colors for tops and bottoms and to tuck in their shirts so it’s easier for us to see movement at the pelvis.
What do we look for in a running analysis?
In our running analysis, we look for the following to assess a runner's form, technique, and overall performance efficiency:
Biomechanics: This involves observing the runner's body movements, including stride length, cadence (steps per minute), foot strike pattern, arm swing, posture, and overall alignment. Biomechanical analysis helps identify any inefficiencies or potential injury risks in the runner's technique.
Gait Analysis: Analyzing the runner's gait pattern involves assessing how they transition through different phases of the running cycle, including heel strike, midstance, propulsion, and toe-off. Understanding the gait pattern can help optimize stride mechanics and improve running efficiency.
Footwear Assessment: Evaluating the type and condition of the runner's footwear is important, as it can affect biomechanics and injury risk. Factors such as shoe type (e.g., stability, cushioning, minimalist), fit, wear patterns, and support can impact running performance and comfort.
Muscle Activation and Strength: Assessing muscle activation patterns and strength, particularly in key muscle groups involved in running (e.g., quadriceps, hamstrings, glutes, calves), helps identify imbalances or weaknesses that may contribute to inefficient movement patterns or injury risk.
Flexibility and Range of Motion: Evaluating the runner's flexibility and joint range of motion can highlight any restrictions or asymmetries that may affect running mechanics or predispose them to injury. Targeted stretching and mobility exercises may be recommended to address any limitations.
Injury History and Risk Factors: Gathering information about the runner's injury history and any existing or recurring issues provides valuable insight into potential biomechanical weaknesses or training errors that may need addressing to prevent future injuries.
Performance Metrics: Monitoring performance metrics such as running pace, heart rate, and perceived exertion during different training sessions or races helps track progress and identify areas for improvement in training and race strategy.
By conducting a comprehensive analysis, we can provide personalized feedback and recommendations to help runners optimize their technique, prevent injuries, and enhance performance.
What biomechanical errors do we commonly find during a running analysis?
During a running analysis, several biomechanical errors or inefficiencies are commonly observed, which may contribute to reduced performance or increased risk of injury. Here are some of the most common ones that we see:
Overstriding: This occurs when a runner's foot lands too far ahead of their center of mass, leading to braking forces and inefficient energy transfer. Overstriding can increase the risk of various injuries, including shin splints, stress fractures, and runner’s knee.
Overstriding
Proper Landing Mechanics
Excessive Vertical Oscillation: Vertical oscillation refers to the up-and-down movement of the body while running. Excessive vertical oscillation wastes energy and can lead to premature fatigue. Runners are often coached to minimize vertical movement and focus on forward propulsion.
Hip Drop or Hip Adduction: Hip drop occurs when one hip drops lower than the other during the stance phase of running, often due to weakness or imbalance in the hip abductor muscles. Hip adduction refers to excessive inward movement of the hip during the stance phase, which can increase stress on the knee and contribute to injuries such as IT band syndrome or patellofemoral pain syndrome aka runner’s knee.
Hip Drop / Hip Adduction
Overpronation or Oversupination: Pronation refers to the natural inward rolling motion of the foot during the gait cycle, which helps with shock absorption. However, excessive pronation (overpronation) or inadequate pronation (oversupination) can lead to biomechanical issues and increase the risk of injuries such as plantar fasciitis, shin splints, or Achilles tendonitis. Overpronation or oversupination is only relevant to us if there's a difference between sides and the runner is experiencing pain or an injury to the relevant structures. There are many runners who overpronate or oversupinate, but don’t have pain.
Overpronation
Oversupination
Crossover Gait: Crossover gait is when the runner’s leg crosses over midline as they run. This places increased strain on the lateral side of their leg.
Excessive Forward Trunk Lean or Excessively Upright Trunk: An excessive forward trunk lean while running prevents the runner from engaging their hip extensors (glute and hamstrings) effectively. An excessively upright trunk increases impact loading forces, leading to more anterior knee pain and shin splints.
Excessive Forward Trunk Lean
Excessive Upright Trunk
Excessive Lateral Trunk Lean: An excessive lateral trunk lean while running often results from decreased lateral stability at the trunk and pelvis. This occurs due to decreased hip abductor (gluteus medius) and obliques recruitment during the midstance phase of running.
Excessive Lateral Trunk Lean
Inadequate Cadence: Cadence, or the number of steps per minute, plays a crucial role in running efficiency and injury prevention. A cadence that is too low may result in overstriding and increased ground contact time. Optimal cadence varies among individuals but is generally recommended to be around 170-180 steps per minute.
Identifying and addressing these biomechanical errors through targeted training, form drills, strengthening exercises, and footwear adjustments can help runners improve their technique, reduce injury risk, and enhance performance.
What do these biomechanical errors mean?
The biomechanical errors we find during your running analysis may be contributing to why your knee, your shin, or your Achilles tendon are being aggravated with running.
For example, somebody with excessive crossover while running will overload their lateral column and be at a higher risk of ITB syndrome. Learn more about ITB Syndrome.
Another example would be a runner with a very low cadence (step rate) who is at a higher risk of anterior knee pain called patellofemoral pain (aka Runner’s Knee). Learn more about Runner’s Knee.
What cues do we give our runners to improve their technique?
There are some running technique cues we like to use that help to optimize your running performance. Some examples are below:
“Land over your center of mass” | This is helpful for runners who overstride, leaving themselves susceptible to Runner’s Knee, hamstring tendinopathy, and shin splints.
“Avoid crossing over the midline. Pretend like there is a thin strip of tape running between your legs and don’t cross the line” | This is helpful for runners who are dealing with iliotibial band (ITB) syndrome.
“Think about leaning forward from your ankles and falling forward” | This cue is helpful for runners who are forward leaning from their trunk, which prevents them from effectively extending their hip. Other runners are just way too upright when running, which increases vertical oscillation, vertical ground reaction forces, and therefore unnecessary impact loading forces.
Not all running techniques can be fixed with cueing. In many cases, you are going to need to put in the time and hard work through strength and mobility training in order for the technique to improve.
How else can we improve running technique?
We can improve running technique by building strength in the muscles that are most important for running. That includes the quads, glutes, hamstrings, and calves. Working on core recruitment is also an integral part of any program, as it helps to provide stability throughout the rest of the kinetic chain.
Running technique can also be improved if you have the necessary joint mobility required for running. This is especially important at the foot/ankle complex, and at the hip joint. For example, if you don’t have the ability to move through your midfoot, then you will excessively load the outside of your foot, leaving yourself susceptible to a bone stress injury to the metatarsals. If you don’t have enough hip extension, then you may compensate with unnecessary motion from your lower back. This can result in low back pain with running.
How do running biomechanics relate to physical therapy interventions?
A running analysis helps our physical therapists in designing a training program customized for each individual. This includes foam rolling, stretching, endurance and strengthening of the muscles that need it most.
Closing Remarks
If you’re a runner who is interested in consulting us for a running analysis, you can reach out to speak with us below.
Disclaimer: This is not intended to be formal medical advice. Your individual needs should be met by the appropriate health care practitioner. Please consult with a trusted provider.
Dr. Paul Nasri PT, DPT, OCS, COMT
Dr. Vincent Liu PT, DPT
Doctor of Physical Therapy