Beginner Monday: Finding Your Perfect Running Gait and Choosing the Right Shoes

As you move forward in your running journey, you may start to notice that your body has its own rhythm when you run, your feet strike the ground in a certain way, and your legs move with a particular pattern. This is your running gait, and understanding it can make a significant difference in both your comfort and performance. In this week’s article, we’ll guide you through identifying your gait, why it’s important, and how it ties into choosing the right running shoes.

What is Running Gait?

Your running gait refers to the way your body moves while running, particularly how your feet land with each stride. Every runner has a unique gait that is influenced by factors like foot anatomy, flexibility, and overall body mechanics. For example, some runners land heavily on the outer edges of their feet, while others strike with the ball of the foot. Your gait can even change depending on your fatigue levels or running surface.

Understanding your gait is crucial because it helps identify any potential weaknesses or areas that could lead to injury. With the right knowledge, you can make adjustments and improve your technique for a smoother and more efficient run.

How to Identify Your Running Gait

There are a few simple ways to figure out your running gait, with some techniques that you can easily do at home:

• Footprint Test:
  One of the easiest methods to get a general idea of your gait is to look at your feet after walking on a wet surface. After walking through a shallow puddle or wet sand, stop and examine your footprints.
  • If the print shows a wide, full foot with little arch, it’s likely you have a flat foot and may be an overpronator (your feet roll inward when you run).
  • If your print shows a significant arch and a narrow foot strike, you may have a high arch and could be a supinator (your feet roll outward when you run).
  • If your print shows a neutral arch with even pressure across the entire foot, you likely have a neutral gait.
• Running Video Analysis:
  Many running shops and physiotherapists offer video gait analysis, which allows experts to watch how you run and identify specific patterns. This type of analysis can provide more detailed insights and help determine if your running technique could benefit from adjustments.
• Ask a Professional:
  If you're unsure, visiting a running store or consulting with a physiotherapist can give you personalised advice about your gait. They may suggest stretches, exercises, or orthotics to address any imbalances in your stride.

Why Gait Matters for Injury Prevention

Your running style impacts how your body absorbs impact with each stride. If your gait is inefficient or misaligned, it can put unnecessary stress on your joints, muscles, and tendons, leading to overuse injuries such as shin splints, runner’s knee, or plantar fasciitis. By identifying your gait, you can make simple adjustments to run more efficiently, reduce strain, and stay injury-free.

Choosing the Right Running Shoes

Once you understand your gait, the next step is to select the right pair of running shoes. The shoes you choose should support your natural foot movement and provide adequate cushioning to absorb the shock from each step. Here’s how to pick the best shoes for your needs:

• For Overpronators (those whose feet roll inward):
  Look for shoes that offer stability and motion control. These shoes will help guide your foot into a more neutral position, preventing excessive inward roll. Look for shoes with a firmer midsole and extra support around the arch.
• For Supinators (those whose feet roll outward):
  Supinators generally need shoes with more cushioning and a soft, flexible midsole. Look for shoes that provide shock absorption to help reduce the stress on your joints as you land.
• For Neutral Runners (those with a balanced stride):
  Neutral runners benefit from neutral running shoes, which provide balanced cushioning and support. These shoes offer a combination of flexibility and cushioning, making them suitable for most runners.
• Trail Running Shoes:
  If you plan to run on uneven terrain or trails, it’s worth investing in trail running shoes. These shoes are designed with stronger grip, more durable materials, and additional support to handle rougher surfaces.

Things to Consider When Buying Running Shoes

• Fit and Comfort: Shoes should fit snugly but not too tight. Aim for a thumb’s width of space between your longest toe and the end of the shoe.
• Foot Width: Some brands offer wider options, so make sure to get shoes that match the width of your foot to avoid discomfort.
• Shoe Lifespan: Running shoes typically last between 300-500 miles, depending on the type of shoe and running surface. Keep track of the miles you run and replace shoes when they start to lose their cushioning.

When to Replace Your Running Shoes

Even the best pair of shoes won’t last forever. Over time, they lose their cushioning and structure, which can lead to injury if worn too long. If you notice any discomfort, feel more fatigued than usual, or see visible wear on the shoes, it might be time to invest in a new pair.

Final Tips for Choosing the Right Shoes

• Shop Later in the Day: Your feet tend to swell as the day goes on, so try shopping for shoes in the late afternoon or evening for a better fit.
• Try Before You Buy: Always try on shoes before purchasing them. Walk and jog in place to get a feel for how they fit and move with your foot.
• Consider Online Reviews: If you’re shopping online, read reviews to get an idea of how the shoe fits and performs for others with a similar gait to yours.

Next Week

Next Monday, we’ll take a deep dive into Beginner Monday: Tracking Your Progress – The Best Running Apps and Watches for Beginners, where we’ll explore the top apps and gadgets to keep you motivated and on track. See you then!