Do you need a gait analysis?

A gait analysis is something that I have never had. On the flip side, I have given probably hundreds of them. A definition of a gait analysis is this — an assessment of how mechanically efficient a runner’s body works together while propelling itself forward. A good gait assessment is done from the rear, from the front and also from the side. It is common to hear that some of the chain running stores are big on doing an analysis while the runner is on a treadmill and often in new shoes.
Here are some things that are important and should be assessed, listed in the order of my opinion of importance.

First, I like to focus on the arms and what they are doing instead of the legs. Good runners use their arms properly, meaning that the arms provide momentum. By swinging the arms forward and not across the body, the arms provide momentum. Energy efficient runners don’t cross the chest with their arms or carry them too low. Elbows swinging out too far to the side are a clear sign that the arms aren’t being used properly.
Posture is important too. Only a slight forward lean is needed. That slight lean does provide a small amount of momentum but too much of a lean has the opposite effect. Tired runners often lean too far forward and their oxygen uptake is affected.

Next is a tie between stride and foot strike. How many runners have heard that the best way to go faster is to push for an increase in stride length? Sure, it is great to see a runner with a smooth and efficient stride but the most important thing is finding the comfortable length of stride and increasing turnover. If the length of stride was all that important, tall runners would be much faster than the shorter Kenyans. Find an efficient stride, usually about 2 ½ feet, and make your body motion propel forward instead of upward. Proper stretching helps keep the stride at its best length, and not shortened as muscles and tendons tighten up over the miles.

Foot strike matters because most runners should lightly touch down as a heel striker, meaning that the foot’s first impact is on the heel. Then the major impact is across the whole foot, spreading the impact force throughout the whole body and not just the calves or shins. Proper foot strike means less chance of injury. Occasionally a runner kicks a heel out to the side and a special mental effort must think about each step to change it.

Just past these things are any signs of tension and tightness. Some runners clench their fists, tighten shoulders and neck and waste energy with these practices. While it is hard for some to do, the hands, shoulders and neck all need to be relaxed and pliable.

Watching these things while the runner uses a treadmill isn’t the best practice. Most runners don’t regularly use a treadmill and especially a non-familiar one. So, when asked to climb on a treadmill in front of a sales person and run naturally, chances are that it won’t happen. While working at the YMCA for 4 ½ years, I often used a treadmill for a second running workout of the day. I also coached others on using a treadmill. What I found is that many runners concentrate too much on staying in the middle of the belt, alter their stride to match the belt speed, while possibly changing all the above practices. A good salesperson should be willing to let you run on the pavement or in a hallway and do that assessment as well.

Bottom line is that a gait analysis is important but must be done when the runner is achieving his or her normal mechanics.

Upcoming are several April events. St. Luke’s Baptist has their first 5K on April 7 and Sacred Heart has their own inaugural event on April 14. First Presbyterian’s popular Teens with a Mission 5K is set for Friday evening, April 20.

May has a full schedule of local events too, with the Buck Hurley Triathlon on Sunday, May 6, followed by the Salisbury Police Department’s Foot Pursuit 5K on May 12, the Ed Dupree Memorial 5K for Hospice on May 19 and SRR’s long time Bare Bones 5K on May 26.

Look for details on all these events and more at www.salisburyrowanrunners.org