Running Gait Analysis

The coach will analyze the running technique of the clients based on the received video footage - from head to toe - and suggest potential interventions to improve running technique, including recommended exercises and tips aimed at enhancing running economy and reducing the risk of injuries.

The client will record a video of their running according to the coach's instructions. It is safest to record the video on a treadmill, although outdoor recording is possible, with the assistant either running alongside or cycling next to the client. Running should be recorded from the side (one side is sufficient) and from behind, with the camera filming at the level of the abdomen or hips and with minimal shaking. Warm-up should be performed before recording, followed by running at a moderate steady pace for about 10 minutes. After that, continue running at the same pace or slightly faster if possible, and start recording for a few minutes from the two mentioned angles. It would also be useful to note the equipment used during filming (shoes). If the client has a heart rate monitor (but not optical on the wrist), save and include that data as well. If the shoes have been used for a long time or if the client has older shoes with visible signs of wear on the soles, it would be good to take close-up photos of the soles and also include them.

The coach will then analyze the submitted photo and video documentation and analyze the following elements:

The most common injuries in runners typically involve the hips, knees, and lower legs. It has been found that runners who are prone to injuries often exhibit a specific unwanted movement of the pelvis during running called pelvic drop. If this is the case, the focus should be on strengthening the gluteal area. The next element specific to injury-prone runners is greater forward trunk lean at midstance, indicating insufficient abdominal muscle strength. This is followed by excessive knee extension and ankle dorsiflexion during initial foot contact, indicating poor shock absorption and overstriding.

Hip strength and stability are actually one of the primary predictors of injury susceptibility. Stronger hip abduction (movement of the leg away from the body) also means a lower risk of injury. When considering the hips, on the other hand, they should not be viewed separately from other parts of the body, such as the strength of the abdominal area and the gluteal complex. If a runner is prone to calf injuries, the reason may be insufficient neuromuscular connectivity of the hip-calf complex.

When it comes to the knees, the most common cause of injuries is knee shear forces. This particularly applies to knee valgus - the knees rotate medially, inward (X-shaped legs) upon impact. This phenomenon may indicate hip instability, but also weakness in the soleus muscle of the lower leg and posterior compartment. Research has shown that peak forces during running occur precisely in the soleus, followed by the muscles of the posterior compartment, quadriceps, and gastrocnemius.

Analyzing running form and intervening to strengthen weak points not only reduces the chances of injuries but also allows for improved running economy due to better utilization of passive energy and energy return. When it comes to improving running efficiency, we focus on five key areas: hip rotation in the transverse plane, hip flexion, foot plantar flexion, knee flexion/extension, and foot-arch compression. Various interventions can have more or less impact on all of these elements, and some methods include strengthening specific muscles and muscle groups primarily through strength training and sprint training, increasing range of motion through stretching, various specific technical exercises, influencing stride length and stride rate or cadence, etc.