| Understanding your running gait and your body's | | | | greater chance of you pronating, sometimes |
| biomechanics is difficult at the best of times. | | | | severely. |
| However, it is worth trying because it will help explain | | | | Knee Orientation: |
| the cause of some of the little niggles you may | | | | This relates to the direction your knee caps point |
| experience during any one year of training and racing. | | | | (e.g. inwards, straight or outwards) relative to your |
| Let's start off by describing running gait: this is the | | | | toe orientation. However, you may not necessarily |
| way in which we run, coupled with the movement | | | | find that your knees point outwards if your toes do. |
| pattern of our feet from the moment we make | | | | More often than not you will find that your knees |
| contact with the floor to the moment we leave it. | | | | face in the direction of movement while the toes |
| Your running gait is determined by numerous factors | | | | point outwards. This is another sign of pronation. |
| such as: | | | | Arch Functionality: |
| - Age | | | | Test this by keeping your weight evenly distributed |
| - Weight | | | | while trying to lift just your toes off the floor as high |
| - Cultural background | | | | as possible. |
| - Muscle flexibility | | | | How high can you lift your toes? |
| - Joint mobility | | | | How much difference is there in your arch height? |
| - Injury history | | | | How much movement is there in your ankles? |
| - and last but not least: Foot strike. | | | | The accepted angle of your toes to the ground |
| Your running gait is unique - it varies per individual - | | | | when you pick them up is 60 degrees. A larger angle |
| and can be influenced by prescribed insoles | | | | than 60 degrees means your foot is hyper mobile, |
| (orthotics) and poorly-fitted running shoes. It can also | | | | leading to a greater chance of twisted/ sprained |
| explain why some injuries occur - and keep | | | | ankles. A smaller angle than 60 degrees show that |
| reoccurring. It can change, either improve or worsen. | | | | you seriously need to work on your flexibility. |
| Such adjustments take place over a long period of | | | | If your arch height increases and the ankles move to |
| time as the 7 points mentioned above change. | | | | a more central position then this is a good sign. It |
| Determining your own running gait is difficult if you're | | | | shows that the muscles in your foot are functioning |
| not sure what you're looking for but you can do a | | | | correctly despite their natural orientation. If the |
| few simple tests while looking at yourself in the | | | | arches don't move this is not a good sign. |
| mirror. This will at least point you in the right direction. | | | | Knee Dip Test: |
| Let's test your running gait. Stand in front of a mirror. | | | | Without thinking about it, flex your ankles, bend your |
| Place your feet about 20cm apart. Now close your | | | | legs at the knees and see in which direction your |
| eyes, stand tall and get yourself into a position | | | | knees go (e.g. inwards, straight or outwards). Your |
| where you feel that your body weight is evenly | | | | knees should travel along a line towards your second |
| distributed between left and right, toes and heels. | | | | toes. If not, then look at your flexibility, muscle |
| Open your eyes, stand still and note the following. | | | | strength and balance. |
| Shoulder Height: | | | | OK, so you've done all the tests and you're still |
| This is not too much of a problem unless you can | | | | confused. I've mentioned the word pronation quite a |
| see a significant difference of more than 3cm | | | | bit. Statistically 85% of runners pronate, 10% are |
| between the height of your left and right shoulders. | | | | neutral and 5 % supinate (ankles roll outwards) so |
| If this is the case, consult either an osteopath or a | | | | chances are that you fall into the 85% category. |
| chiropractor for expert advice. A difference in left | | | | Muscle flexibility and functionality determine all of the |
| and right shoulder height can explain pain in your | | | | above results so as you become stronger and more |
| lower back or hip after a heavy phase of training. | | | | supple these will change. |
| Toe Orientation: | | | | One thing you must remember is that if you get |
| This will show you how flexible the muscles | | | | injured then it was your time. David M. Brody, in his |
| surrounding your hips are. The accepted norm here is | | | | work Running Injuries: Prevention and Management |
| for your toes to point outwards at an angle of | | | | (Clinical Symposia) published in 1987, states: |
| between 7 and 12 degrees. If your toes point | | | | Up to 70% of runners will at some time sustain a |
| inwards, your groin is the problem. Toes out and your | | | | running-related injury. |
| glutes/ITB/piriformis are likely the reason for any | | | | The injuries are usually the result of faulty training |
| niggles or injuries. Too much toe-out angle means | | | | techniques, biomechanical abnormalities, congenital or |
| that you pronate (ankles roll inwards) by default. | | | | acquired conditions, or a combination of these |
| Ankle Position: | | | | factors. |
| This is the position of your ankles relative to the | | | | Having a full biomechanical gait analysis is a excellent |
| centre of your foot (e.g. inwards, central or | | | | way to start off your year. This will help your coach |
| outwards). Outwards means your foot is likely to | | | | design a great strength workout plan for you and |
| have a high arch and be very rigid. Inwards shows a | | | | may allow you to have an injury-free season. |