Getting off to the right start

If you are a beginner it is vital that you start “on the right foot” to avoid the possibility of contracting an injury but we would recommend that runners of any age and ability have their style analysed. Analysis of your running style is often called gait analysis and basically involves running for a short period while your running action is monitored and recorded, often directly onto a computer screen.

The gait analysis can then determine which kind of running style you have, which will be one of the following:

• Over Pronation – The majority of runners will over pronate to some extent. When you over pronate the outside of your heel strikes the ground first, then the foot rolls inwards. Over time this imbalance running style can lead to pain and inflammation from the ankles and shins all the way to the knees and hips.

• Neutral - In an ideal world we would all have neutral gait, where the heel strikes in a straight action and the foot is propelled in a balanced transition. As you may expect, this running style uses the correct muscles with no undue stress.

• Under Pronation (Supination) – It is rare that runners will under pronate. When you under pronate the outside of your heel strikes the ground first but the foot does not roll. As with over pronation this running style can cause serious injuries so needs to be addressed as early as possible.

As part of your gait analysis your foot type will also be noted. Your foot type will be one the following:

• Flat foot
• Low arch foot
• Neutral foot
• High Arch foot

This, combined with your running style will determine which type of shoes and insoles (also known as orthotics) will be best to give you a more natural and neutral gait. You may also be provided with a list of exercises that you can perform at home to strengthen underused muscles and further enhance your development towards a neutral gait.

A more neutral gait has many benefits, including putting less stress on the wrong joints to reduce the risk of biomechanical injuries, as well as a more efficient running style so that your runs can be quicker and less tiring.