Category Archives: Running Technique

Can a gait analysis help you get the right running shoe?

Probably not.

Gait analysis can be very useful in helping improve the running technique. Coaches often use it to look for the foot strike pattern, foot placement, hip and pelvis movement and many other things to see if the running technique can be improved. Clinicians often use a gait analysis to look for problems in the gait that may be linked to injury. They will look for many things like the foot strike pattern, foot placement and movement, control from the hip, look for things like an abductory twist and a whole range of other things. This will help them make recommendations for any changes or intervention that may be needed for an injury.

Many specialty running shoe stores use treadmills to allegedly help them prescribe the right running shoe. There is certainly a lot of debate if this is just a sales gimmick or really does influence the running shoe prescribing process.

There is no evidence that it does help with the process. Those that use them will argue that it does help. There is no doubt that trying different shoes while running on a treadmill can help you decide if a running shoe is comfortable or not and comfort is really important to get right with running shoes.

Bestseller No. 1

Observational Gait Analysis

Used Book in Good Condition
Los Amigos Research & Education Center (Author)
English (Publication Language)
72 Pages - 06/01/2001 (Publication Date) - Los Amigos Research & (Publisher)

Bestseller No. 2

Gait Analysis: Normal and Pathological Function

Amazon Kindle Edition
Perry, Jacquelin (Author)
English (Publication Language)
06/01/2024 (Publication Date) - CRC Press (Publisher)

SaleBestseller No. 3

Whittle's Gait Analysis

Used Book in Good Condition
English (Publication Language)
192 Pages - 07/24/2012 (Publication Date) - Churchill Livingstone (Publisher)

SaleBestseller No. 4

Whittle's Gait Analysis

English (Publication Language)
222 Pages - 01/17/2023 (Publication Date) - Elsevier (Publisher)

Bestseller No. 5

Running Mechanics and Gait Analysis

Description|Table of Contents|Author|Excerpts|Sample Content
Ferber, Reed (Author)
English (Publication Language)
152 Pages - 04/16/2014 (Publication Date) - Human Kinetics (Publisher)

SaleBestseller No. 6

Injury-Free Running, Second Edition: Your Illustrated Guide to Biomechanics, Gait Analysis, and Injury Prevention

Michaud, Tom (Author)
English (Publication Language)
224 Pages - 06/15/2021 (Publication Date) - North Atlantic Books (Publisher)

SaleBestseller No. 7

Gait Analysis: Normal and Pathological Function

Hardcover Book
Perry, Jacquelin (Author)
English (Publication Language)
551 Pages - 02/01/2010 (Publication Date) - Slack Incorporated (Publisher)

Bestseller No. 8

An Introduction to Gait Analysis

Used Book in Good Condition
Whittle BSc MSc MB BS PhD, Michael W. (Author)
English (Publication Language)
268 Pages - 02/19/2007 (Publication Date) - Butterworth-Heinemann (Publisher)

SaleBestseller No. 9

Clinical Gait Analysis: Theory and Practice

Hardcover Book
Christopher Kirtley (Author)
English (Publication Language)
264 Pages - 01/23/2006 (Publication Date) - Churchill Livingstone (Publisher)

Bestseller No. 10

Observational Gait Analysis

Amazon Kindle Edition
Inc., Rancho Research Institute (Author)
English (Publication Language)
01/19/2021 (Publication Date)

I get commissions for purchases made through links on this website. As an Amazon Associate I earn from qualifying purchases.

Running research: Heel-toe or toe-heel?

Press Release:

New research from La Trobe University suggests there is no evidence that changing a runner’s strike pattern will help prevent injuries or give them a speed boost.

In a bid to avoid shin splints, sore knees and other injuries, many runners have adopted a toe-to-heel trend, running on the balls of their feet. This is often encouraged by coaches and health professionals.

However, in research out this week in Sports Medicine, La Trobe injury researcher and physiotherapist Dr Christian Barton found there is no evidence to suggest running on the front of your feet reduces injury risk or improves performance.

“We analysed 53 studies which looked at the impact of forefoot, rearfoot and flatfoot running patterns on injury, running economy and running biomechanics,” senior author of the study, Dr Barton said

“Our comprehensive review suggests that telling someone to run on the ball of their foot instead of their heel may make them less efficient, at least in the short term. Additionally, there is no evidence either way on whether running on the balls of your feet reduces injury.”

Dr Barton said switching your running style shifts the body’s loads but doesn’t make them disappear.

“Running toe-heel might help injuries at the knee, where loads are reduced. However, it may cause injuries to the feet and ankle, where loads are increased,” Dr Barton said.

“Put simply, when it comes to running style: If it ain’t broke, don’t fix it.”

Advertisement:

SaleBestseller No. 1

Science of Running: Analyze your Technique, Prevent Injury, Revolutionize your Training (DK Science of)

Napier, Chris (Author)
English (Publication Language)
224 Pages - 02/04/2020 (Publication Date) - DK (Publisher)

SaleBestseller No. 2

Runner's World Your Best Stride: How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster--With Fewer Injuries

Beverly, Jonathan (Author)
English (Publication Language)
240 Pages - 06/13/2017 (Publication Date) - Rodale Books (Publisher)

Bestseller No. 3

Natural Running: The Simple Path to Stronger, Healthier Running

Paperback with tables, illustrations, and photos throughout. 6 in. x 9 in., 200 pages.
Danny Abshire (Author): Danny Abshire is a passionate lifelong runner and cofounder of Newton Running, where he has spent 10 years designing and refining Newton Running shoes. As a longtime running form coach and injury expert, he has worked closely with thousands of athletes, from beginners to Olympic elites, helping them improve their running form and technique.
Brian Metzler (Contributor): Brian Metzler has run more than 50,000 miles in his life, tested more than 750 pairs of running shoes, and raced just about every distance from 50 yards to 100 miles. He is Editor-in-Chief of Competitor magazine and was the founding editor of TrailRunner and Adventure Sports magazines and Senior Editor for Running Times. Metzler has written about endurance sports for Runner’s World, Triathlete, Inside Triathlon, Men’s Health, Men’s Journal, and Outside and is the author of Running Colorado’s Front Range.
Abshire, Danny (Author)
English (Publication Language)

Bestseller No. 4

Running Form: How to Run Faster and Prevent Injury

Description|Table of Contents|Author|Excerpts
Anderson, Owen (Author)
English (Publication Language)
232 Pages - 01/23/2018 (Publication Date) - Human Kinetics (Publisher)

Bestseller No. 5

Stack 52 Running Exercise Cards: Run Faster and Further with Less Effort. Video Instruction by Certified Coach Included. Beginner to Advanced Drills. (Running Stack 52)

CONTAINS: 52 exercises and drills for runners including 8 Pre-Run Joint and Muscle warm up exercises, 8 Running Fundamental drills, 8 Agility, Balance, and Coordination drills, 8 Running workouts, 7 Running technique drills, 5 strength and conditioning exercises for Runners, and 8 Post run stretches.
RUN FASTER AND FURTHER: Improve your form, technique, efficiency, and power. Each drill has illustrated instructions. Scan the QR code to watch a video of Certified Running Coach Angela MacAusland explaining and demonstrated the drill.
RUN WITHOUT PAIN: Learn proper form, technique, warm up, and cool down to run efficiently and effortlessly without harmful impact, stress, or pain.
MAKE RUNNING EXCITING AND FUN: No more monotony and boredom. Use the cards to quickly create running workouts that are fun, unique, and will make you a faster and more efficient runner.

SaleBestseller No. 6

Running Rewired: Reinvent Your Run for Stability, Strength, and Speed

Dicharry, Jay (Author)
English (Publication Language)
264 Pages - 05/31/2023 (Publication Date) - VeloPress (Publisher)

SaleBestseller No. 7

Brain Training for Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults

Fitzgerald, Matt (Author)
English (Publication Language)
576 Pages - 09/04/2007 (Publication Date) - Berkley (Publisher)

SaleBestseller No. 8

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running

Dreyer, Danny (Author)
English (Publication Language)
320 Pages - 05/05/2009 (Publication Date) - Atria Books (Publisher)

SaleBestseller No. 9

Byrdband Arm Swing Trainer | All Sports Speed and Agility Training| Speed Training and Resistance Band to Control Arm Swing to Maximum Speed and Efficiency

Improve Running Speed: This is one of the most simple ways to improve your speed by keeping arms in a 90 degree angle throughout the running activity.
Improve Endurance: In majority of sports endurance is a key component to competing, the runner's arm swing trainer will teach all athletes to be more efficient while competing.
Eliminates Arm Crossing: One of the common errors in running is arms crossing the body mid-line while running. This can cause injuries, fatigue and a competitive disadvantage.
Simple and Easy to use: The Byrdband Arm Swing Trainer is made of a light weight poly-elastic webbing that attaches to the upper arm and wrist using adjustable hook and loop Velcro.
Fits most arm sizes (Bicep crease 8-18 inches | Wrist 5-10 inches)

Bestseller No. 10

Tumbl Trak Unisex Youth Lycra Running Arms, Royal Blue

INNOVATOR SPOTLIGHT - Jen Dodson, a multifaceted individual with experience as an athlete, coach, and parent in the gymnastics world, identified a recurring issue with running technique during vault rotations. Determined to find a solution, she conceptualized the Running Arms—an ingenious tool that resonates with athletes who thrive on kinesthetic learning. This idea caught the attention of Tumbl Trak Founder, Doug Davis, leading to its successful implementation.
IMPROVES ARM POSITION - Most young athletes need to be reminded of how important their arms are for speed and power. Once in place, the Tumbl Trak Running Arms position the arms at a desired 90 degrees.
KEEPS ELBOWS FROM CROSSING BODY - If your elbows point outwards, that means your arms are crossing your body, which actually slows you down—you won’t be able to get the momentum you need.
SMART DESIGN - The simple design uses a length of soft, stretchy lycra that wraps around the elbow, held in place with comfortable, stitched loops on the thumb. Adjust the length for different sized athletes using the Velcro tab on the back.
OPTIMIZE RUNNING FORM - Promotes a smooth, fluid running motion that can help track and field athletes conserve energy and run more efficiently.

I get commissions for purchases made through links on this website. As an Amazon Associate I earn from qualifying purchases.

Step it up: Does running cadence matter? Not as much as previously thought

Press Release:

ANN ARBOR–Contrary to long-standing popular belief, running at a prescribed, one-size-fits-all “optimal” cadence doesn’t play as big a role in speed and efficiency as once thought.

Since the 1980s, when running coach Jack Daniels noted that the step rate for runners in the 1984 Olympics was about 180 per minute, it’s been widely touted as a means to reduce injury or improve speed, said Geoff Burns, an elite marathoner and University of Michigan doctoral student in kinesiology.

“It’s one of the few biomechanical measures we have that is a gross system-level output for running,” he said.

To find out what determines cadence and how much cadence really matters, Burns had the top 20 elite male and female runners record their cadence during the 100K International Association of Ultrarunners World Championship in 2016.

While the average number of steps per minute was 182, the number of steps per minute per mile varied enormously by individual.

“Some ran at 160 steps per minutes and others ran at 210 steps per minute, and it wasn’t related at all to how good they were or how fast they were,” Burns said. “Height influenced it a little bit, but even people who were the same height had an enormous amount of variability.”

The main takeaway for runners is that cadence is highly individual, and your body knows what’s optimal, said Burns, a third-year Ph.D. student in Professor Ronald Zernicke’s lab. This means runners shouldn’t necessarily try to manipulate cadence to reach the 180 steps, but rather, monitor cadence as their running progresses.

“It’s a barometer and not a governor,” he said. “There’s no magical number that’s dogmatically right for everybody.”

For years, many coaches and practitioners thought that cadence should remain constant as speed increases, which required longer steps. Burns says longer steps takes more energy, and his study found that cadence naturally increased four to five steps per minute per mile as runners ran faster.

Other findings surprised Burns, as well. First, step cadence was preserved through the race, even during the torturous “ultra shuffle” near the end–when racers shuffle across the finish line, barely lifting their feet.

Burns assumed that exhausted runners would take shorter, choppier steps. But surprisingly, when researchers controlled for speed, cadence stayed constant.

Another unexpected finding is that by the end of a race, cadence varied much less per minute, as if the fatigued runner’s body had locked into an optimal steps-per-minute turnover. It’s unclear why, Burns said, but this deserves further study.

An ultramarathon is anything longer than a traditional marathon of 26 miles. As a semi-pro ultramarathoner, Burns spends about two hours a day running and another two hours a day on conditioning–in addition to his doctoral work.

“It’s a really unique symbiotic relationship,” he said. “My running informs my research and helps me not just ask novel questions and gain insight and perspective into the craft, but also helps me refine how I prepare for races.”

Burns’ research appears in the February issue of Applied Physiology.

Advertisement:

SaleBestseller No. 1

Science of Running: Analyze your Technique, Prevent Injury, Revolutionize your Training (DK Science of)

Napier, Chris (Author)
English (Publication Language)
224 Pages - 02/04/2020 (Publication Date) - DK (Publisher)

Bestseller No. 2

Running Technique

basic running pose
breathing technique
running technique
Arabic (Publication Language)

SaleBestseller No. 3

Mending with Boro: Japanese Running Stitch & Patching Techniques

Hardcover Book
Horiuchi, Harumi (Author)
English (Publication Language)
96 Pages - 03/21/2023 (Publication Date) - Tuttle Publishing (Publisher)

SaleBestseller No. 4

Run Better: How To Improve Your Running Technique and Prevent Injury

Harvey, Jean-François (Author)
English (Publication Language)
312 Pages - 03/28/2017 (Publication Date) - Greystone Books (Publisher)

Bestseller No. 5

Effective Running Techniques for Young Athletes: Mastering the Art of Speed: Unlocking Elite Running-Skills for-Promising Young-Athletes

Hayes, Isabella H. (Author)
English (Publication Language)
222 Pages - 10/13/2023 (Publication Date) - Independently published (Publisher)

Bestseller No. 6

Healthy Running Step by Step: Self-Guided Methods for Injury-Free Running: Training - Technique - Nutrition - Rehab

Forster, Robert (Author)
English (Publication Language)
208 Pages - 09/01/2014 (Publication Date) - Fair Winds Press (Publisher)

SaleBestseller No. 7

The Art of Sprinting: Techniques for Speed and Performance

Doscher, Warren (Author)
English (Publication Language)
244 Pages - 05/13/2009 (Publication Date) - McFarland (Publisher)

Bestseller No. 8

Pose Method® of Running technique

DVD, drills and workbook
Dr. Nicholas Romanov (Actor)
Ish Ledesma (Director)

Bestseller No. 9

Natural Running: The Simple Path to Stronger, Healthier Running

Paperback with tables, illustrations, and photos throughout. 6 in. x 9 in., 200 pages.
Danny Abshire (Author): Danny Abshire is a passionate lifelong runner and cofounder of Newton Running, where he has spent 10 years designing and refining Newton Running shoes. As a longtime running form coach and injury expert, he has worked closely with thousands of athletes, from beginners to Olympic elites, helping them improve their running form and technique.
Brian Metzler (Contributor): Brian Metzler has run more than 50,000 miles in his life, tested more than 750 pairs of running shoes, and raced just about every distance from 50 yards to 100 miles. He is Editor-in-Chief of Competitor magazine and was the founding editor of TrailRunner and Adventure Sports magazines and Senior Editor for Running Times. Metzler has written about endurance sports for Runner’s World, Triathlete, Inside Triathlon, Men’s Health, Men’s Journal, and Outside and is the author of Running Colorado’s Front Range.
Abshire, Danny (Author)
English (Publication Language)

SaleBestseller No. 10

Walk, Run, Soar: A 52-Week Running Devotional

Young (Author)
English (Publication Language)
256 Pages - 09/29/2020 (Publication Date) - Bethany House Publishers (Publisher)

I get commissions for purchases made through links on this website. As an Amazon Associate I earn from qualifying purchases.

New study by running experts: Don’t change your stride

Press release:

USA Track and Field consultant Iain Hunter and U.S. Olympian Jared Ward have a message for runners: Don’t mess with your stride.

A new study by the duo of BYU professors finds the stride length people naturally choose is the best for them, whether they are experienced or inexperienced runners. That means whatever shape you are in — marathon warrior or weekend jogger — stick with what you’re doing.

“Don’t worry about changing your stride length,” said Hunter, a professor of exercise science at BYU. “You should just leave it alone or you’re going to use more energy in the end.”

The study, published in the International Journal of Exercise Science, measured the energy use of 33 runners while carrying out various strides during a 20-minute run. Of those runners, 19 were experienced runners (meaning they averaged at least 20 miles a week) while 14 were inexperienced runners (people who have never run more than 5 miles in a week).

During their runs participants used five different stride lengths: their natural stride, and then strides of plus and minus 8 and 16 percent of their normal stride. Subjects maintained the adjusted strides thanks to the assistance of a computer-based metronome, which beeped each time their foot should’ve hit the treadmill. Meanwhile, researchers measured the energy output of the runners with masks that recorded the amount of oxygen used.

The results found both the experienced and the inexperienced runners were most efficient when they were using their preferred stride. Thus, athletes and coaches don’t need to alter a runner’s stride length when economy is the main concern.

“Just let it happen; it doesn’t need to be coached,” Hunter said. “Your body is your best coach for stride length.”

Hunter and Ward would know — both are experienced runners and both have trained and researched high-level distance runners for years. Ward, of course, finished 6th in the marathon at the 2016 Olympics and recently finished in the top 10 of the 2017 Boston Marathon.

Ward, an adjunct faculty in the BYU statistics department, said the takeaway is similar to that of elite runners: Be very careful if you’re trying to alter your stride if efficiency is your main concern.

“Many people are advocating for various ‘optimal’ running forms, but this study shows even novice runners shouldn’t try to run any different than their body naturally does,” he said. “Enjoy running and worry less about what things look like.”

Hunter’s expertise has led him to carry out biomechanical analyses for USA Track and Field for the past 14 years. He is headed to London this August with Team USA for the World Championships, where he will help film and analyze U.S. athletes during competitions.

Kelly Lee, a BYU undergraduate, and James Tracy, a former BYU steeplechase athlete and a current grad student, were also coauthors on the paper.

Advertisement:

SaleBestseller No. 1

Science of Running: Analyze your Technique, Prevent Injury, Revolutionize your Training (DK Science of)

Napier, Chris (Author)
English (Publication Language)
224 Pages - 02/04/2020 (Publication Date) - DK (Publisher)

Bestseller No. 2

Running Technique

basic running pose
breathing technique
running technique
Arabic (Publication Language)

SaleBestseller No. 3

Mending with Boro: Japanese Running Stitch & Patching Techniques

Hardcover Book
Horiuchi, Harumi (Author)
English (Publication Language)
96 Pages - 03/21/2023 (Publication Date) - Tuttle Publishing (Publisher)

SaleBestseller No. 4

Run Better: How To Improve Your Running Technique and Prevent Injury

Harvey, Jean-François (Author)
English (Publication Language)
312 Pages - 03/28/2017 (Publication Date) - Greystone Books (Publisher)

Bestseller No. 5

Effective Running Techniques for Young Athletes: Mastering the Art of Speed: Unlocking Elite Running-Skills for-Promising Young-Athletes

Hayes, Isabella H. (Author)
English (Publication Language)
222 Pages - 10/13/2023 (Publication Date) - Independently published (Publisher)

Bestseller No. 6

Healthy Running Step by Step: Self-Guided Methods for Injury-Free Running: Training - Technique - Nutrition - Rehab

Forster, Robert (Author)
English (Publication Language)
208 Pages - 09/01/2014 (Publication Date) - Fair Winds Press (Publisher)

SaleBestseller No. 7

The Art of Sprinting: Techniques for Speed and Performance

Doscher, Warren (Author)
English (Publication Language)
244 Pages - 05/13/2009 (Publication Date) - McFarland (Publisher)

Bestseller No. 8

Pose Method® of Running technique

DVD, drills and workbook
Dr. Nicholas Romanov (Actor)
Ish Ledesma (Director)

Bestseller No. 9

Natural Running: The Simple Path to Stronger, Healthier Running

Paperback with tables, illustrations, and photos throughout. 6 in. x 9 in., 200 pages.
Danny Abshire (Author): Danny Abshire is a passionate lifelong runner and cofounder of Newton Running, where he has spent 10 years designing and refining Newton Running shoes. As a longtime running form coach and injury expert, he has worked closely with thousands of athletes, from beginners to Olympic elites, helping them improve their running form and technique.
Brian Metzler (Contributor): Brian Metzler has run more than 50,000 miles in his life, tested more than 750 pairs of running shoes, and raced just about every distance from 50 yards to 100 miles. He is Editor-in-Chief of Competitor magazine and was the founding editor of TrailRunner and Adventure Sports magazines and Senior Editor for Running Times. Metzler has written about endurance sports for Runner’s World, Triathlete, Inside Triathlon, Men’s Health, Men’s Journal, and Outside and is the author of Running Colorado’s Front Range.
Abshire, Danny (Author)
English (Publication Language)