Running shoes & Gait Analysis

umer76
umer76 Posts: 1,272 Member
in Fitness and Exercise
I have got my gait analysis done last year and I was recommended to use Asics Kinetic gel shoes. Analysis was done while I was walking on the treadmill. But after reading various threads on MFP that gait analysis should be done while running.

Today I have my gait analysis done after less than 10 months. To my surprise the asics shoes were not supportive enough while running. I had tried Nike,asics, Addidas etc. This time one of the Brooks shoes were recommended. They were giving me most stability. I have overpronation in both feet.

So the checklist for Running should be as follows:

1.Stretching & warming up before and after running
2.Foam roller
3.Good running shoes fitted from the running store
4. Not hitting the heel while running
5. Toes pointing downwards
6. Leaning forward a little while running.
7. Land on the ball of the feet.
8. Use C25K app
9. Take good rests in between the runs

Any more tips guys?

Replies

  • doctorwhome
    doctorwhome Posts: 59
    Brooks were recommended as the top shoe brand to almost all of my friends when they were fitted at a local running store. Apparently, they're great shoes. Mine was Mizuno though. I get fitted every year and it's always the same shoe, just the updated version.

    I like this list. I think these are all great. I have nothing to add though. Just wanted to comment. :smile:
  • bumblebums
    bumblebums Posts: 2,181 Member
    Stretching before exercise has not been shown to be effective in improving performance or preventing injuries. If anything, it impedes optimal performance. Warm up instead.

    For strike type, there is mixed evidence as to whether it makes a difference. There are plenty of elite runners who are heel strikers. I switched from heel to toe and like it, but some say that midfoot striking is the best. My guess is it's not going to be resolved any time soon.

    One of the best things you can do to prevent injury, in my opinion, is to increase your cadence--steps per minute. The more steps you take, the lighter they are, the less likely you are to get stress injuries.

    ETA: also, strength training for the core and your legs will make your life as a runner a lot better. Knee injuries and shin splints are often the result of your bones and ligaments taking the brunt of the force that your muscles should have absorbed. So make some muscles.
  • Sweet_Pandora
    Sweet_Pandora Posts: 459 Member
    Have fun and enjoy your runs!


    Karen
  • GamerLady
    GamerLady Posts: 359 Member
    Vibram shoes are awesome, just had to say :)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    1.Stretching & warming up before and after running
    Warm up, yes. Stretching may do more harm than good. Dynamic stretching is good, but that could be considered "warming up" too.
    2.Foam roller
    Make it hurt so good!
    3.Good running shoes fitted from the running store
    Absolutely
    4. Not hitting the heel while running
    5. Toes pointing downwards
    6. Leaning forward a little while running.
    7. Land on the ball of the feet.
    Instead of thinking of these individual nuances, do form drills (Google it) and try to run with a turnover between 160 and 180 steps per minute. If you do this, the form will take care of itself. If you make a conscious effort to do any of the 4 things above, I believe you risk injury.

    8. Use C25K app
    A great way to start. Here is another alternative written by my coach: http://chrunners.net/forum/index.php?topic=79127.0
    9. Take good rests in between the runs
    YES! This is when the adaptations actually take place. As you become more proficient, the rest periods will be reduced. A run that used to take days to recover from, you may recover from in hours.

    Any more tips guys?
    Don't worry about how fast you are (or aren't). Run by feel. A conversational pace is your friend.
  • umer76
    umer76 Posts: 1,272 Member
    1.Stretching & warming up before and after running
    Warm up, yes. Stretching may do more harm than good. Dynamic stretching is good, but that could be considered "warming up" too.
    2.Foam roller
    Make it hurt so good!
    3.Good running shoes fitted from the running store
    Absolutely
    4. Not hitting the heel while running
    5. Toes pointing downwards
    6. Leaning forward a little while running.
    7. Land on the ball of the feet.
    Instead of thinking of these individual nuances, do form drills (Google it) and try to run with a turnover between 160 and 180 steps per minute. If you do this, the form will take care of itself. If you make a conscious effort to do any of the 4 things above, I believe you risk injury.

    8. Use C25K app
    A great way to start. Here is another alternative written by my coach: http://chrunners.net/forum/index.php?topic=79127.0
    9. Take good rests in between the runs
    YES! This is when the adaptations actually take place. As you become more proficient, the rest periods will be reduced. A run that used to take days to recover from, you may recover from in hours.

    Any more tips guys?
    Don't worry about how fast you are (or aren't). Run by feel. A conversational pace is your friend.

    I have tried to count my cadence but it always come to 120-130 steps on the treadmill at 8km/hr speed. I am not sure how to get to 160 cadence. Only way is to take even smaller steps?

    For the heel strike and foot landing. I think as long as I am not hitting the heel first that should be fine.

    I agree that my running is disturbed because I have been conscious of points 4 to point 7. But watching some videos on youtube, it was recommended to change the running style slowly.

    Any good advice for Achilles pain?
  • bumblebums
    bumblebums Posts: 2,181 Member
    1.Stretching & warming up before and after running
    Warm up, yes. Stretching may do more harm than good. Dynamic stretching is good, but that could be considered "warming up" too.
    2.Foam roller
    Make it hurt so good!
    3.Good running shoes fitted from the running store
    Absolutely
    4. Not hitting the heel while running
    5. Toes pointing downwards
    6. Leaning forward a little while running.
    7. Land on the ball of the feet.
    Instead of thinking of these individual nuances, do form drills (Google it) and try to run with a turnover between 160 and 180 steps per minute. If you do this, the form will take care of itself. If you make a conscious effort to do any of the 4 things above, I believe you risk injury.

    8. Use C25K app
    A great way to start. Here is another alternative written by my coach: http://chrunners.net/forum/index.php?topic=79127.0
    9. Take good rests in between the runs
    YES! This is when the adaptations actually take place. As you become more proficient, the rest periods will be reduced. A run that used to take days to recover from, you may recover from in hours.

    Any more tips guys?
    Don't worry about how fast you are (or aren't). Run by feel. A conversational pace is your friend.

    I have tried to count my cadence but it always come to 120-130 steps on the treadmill at 8km/hr speed. I am not sure how to get to 160 cadence. Only way is to take even smaller steps?

    For the heel strike and foot landing. I think as long as I am not hitting the heel first that should be fine.

    I agree that my running is disturbed because I have been conscious of points 4 to point 7. But watching some videos on youtube, it was recommended to change the running style slowly.

    Any good advice for Achilles pain?

    Yes, take more steps and make them shorter. That's how you increase cadence.

    For Achilles pain, rest and take NSAIDs, then strengthen your calves. If you only recently switched your strike type from heel to toe, you are going to experience some discomfort while adjusting.
  • Rodamort
    Rodamort Posts: 171 Member
    Bump (saving for later)
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    Vibram shoes are awesome, just had to say :)

    Stretch AFTER running! (and I agree with the VFF statement :-))
  • FUELERDUDE
    FUELERDUDE Posts: 150 Member
    I just thought this was a great thread with great advice from other posters.
  • vivaldirules
    vivaldirules Posts: 169 Member
    I hope you don't mind me asking a question here. I'm 55 and started running two years ago. My only real problems have been an Achilles tendon problem in my left foot (once over a year ago that kept me from running for 3 months and then something nearly identical recently which surprisingly went away after just a couple of days) and frequent soreness in the same left heel that feels sort of like a bruising. The soreness usually comes after a really hard run and goes away after two or three days rest (either by using an elliptical machine instead or just total rest). For both problems, I'm wondering if the fact that I always land my strides on my heels is causing it or making it worse. Landing on the balls of my feet just seems weird to me and I'm not sure how I could change to do that. Does someone here have a suggestion or a site I could go read about it?
  • bumblebums
    bumblebums Posts: 2,181 Member
    I hope you don't mind me asking a question here. I'm 55 and started running two years ago. My only real problems have been an Achilles tendon problem in my left foot (once over a year ago that kept me from running for 3 months and then something nearly identical recently which surprisingly went away after just a couple of days) and frequent soreness in the same left heel that feels sort of like a bruising. The soreness usually comes after a really hard run and goes away after two or three days rest (either by using an elliptical machine instead or just total rest). For both problems, I'm wondering if the fact that I always land my strides on my heels is causing it or making it worse. Landing on the balls of my feet just seems weird to me and I'm not sure how I could change to do that. Does someone here have a suggestion or a site I could go read about it?

    I would guess you have a strength difference between your legs, or possibly one is longer than the other. It's very common. Did you get fitted for shoes at a specialized running store? When I got fitted for mine the last time, the saleswoman noted that my right leg wobbled in the first shoes she put on me (neutral ones), but not in the ones I ended up buying. So it could be that you just need more support.

    As far as rehab goes, once your legs are fully rested from running and recovered from pain, try one-legged calf raises. Stand on one foot, get up on your toes, come down, repeat 3 sets of 15 reps for each side. These are surprisingly hard and work your balance like you wouldn't believe. You will also be able to detect any differences in strength between your legs this way.
  • rsoice
    rsoice Posts: 212 Member
    Agree with those that said there are mixed results from foot strike between heel and toe. Ran for 24 years while in the Army and was always a heel striker. You may want to have your heel looked at for a bone spur or something of the like. A couple of years ago I started putting gel pads in the heels of my shoes to help abosrb some of the pounding but found that they threw off my natural stride. No real recommendation other than go see the doc, I'd hate to think they spent all those years in school and couldn't figure it out...
  • bluflu2003
    bluflu2003 Posts: 12
    If you over-pronate, a mid-foot strike is recommended (so says my friend who is a PT). It offers a bit more stability and prevents the foot from rolling so much. I've found this quite helpful as it has relieved a great deal of foot/toe pain caused by the over-pronation (which my insoles and fitted shoes did not fix). I feel a bit foolish because I feel like I look like I'm doing a silly pony trot, but it works and my runs are pain free.
  • bumblebums
    bumblebums Posts: 2,181 Member
    If you over-pronate, a mid-foot strike is recommended (so says my friend who is a PT). It offers a bit more stability and prevents the foot from rolling so much. I've found this quite helpful as it has relieved a great deal of foot/toe pain caused by the over-pronation (which my insoles and fitted shoes did not fix). I feel a bit foolish because I feel like I look like I'm doing a silly pony trot, but it works and my runs are pain free.

    Ya know, when I first tried out the toe/midfoot strike, I felt like an idiot. Then I took a glimpse of myself in the mirror at the gym while I was on the treadmill, and to my surprise, I looked completely normal. Yes, it took a little bit of getting used to the new gait, but it wasn't all bad. Now when I try to run heel-first, it feels quite weird.

    That said, I should mention that switching to a non-heel strike did not save me from pain. I got shin splints anyway, from "minimalist shoes". Those work for some people but were a disaster for me.

    I have more supportive shoes now (Mizuno Wave Creation) and my legs feel great.
  • vivaldirules
    vivaldirules Posts: 169 Member
    Thanks! Those are all useful pieces of advice. I haven't seen a doctor, didn't buy shoes at a running store, haven't looked into (or even heard of) form drills before. I just have a pair of New Balance running shoes that seem to fit me and I run (usually 6 miles a day but sometimes up to 20) and not super fast. I do some strength and flexibility exercises now hoping the cross-training will keep me out of trouble. But I think now I need to take things more seriously as you've suggested. Thanks again!
  • rsoice
    rsoice Posts: 212 Member
    LMAO. I know exactly what you're saying but it seems like the higher the number associated with my age the more likely I am to take the time to see a doc. Those things that I ignored in my youth have managed to return and haunt me for years. I don't have months of recovery time anymore...
  • umer76
    umer76 Posts: 1,272 Member
    I had started C25K back in January this year. I went up to week 6 day 3 but I think I did it a little too quick (in one month). I started having knee pains just below the knee caps. I rested for 3-4 weeks and did ice pack treatment of the knees and then the knees were alright. If the shoes dont provide enough stability does it effects the knees as a result? Or having knee pain is not related to the shoes? What are the good exercises for making the muscles around the knees stronger?
  • bumblebums
    bumblebums Posts: 2,181 Member
    I had started C25K back in January this year. I went up to week 6 day 3 but I think I did it a little too quick (in one month). I started having knee pains just below the knee caps. I rested for 3-4 weeks and did ice pack treatment of the knees and then the knees were alright. If the shoes dont provide enough stability does it effects the knees as a result? Or having knee pain is not related to the shoes? What are the good exercises for making the muscles around the knees stronger?

    Well-fitting shoes are usually the first line of attack, for all sorts of problems. You can get knee pain, shin splints, etc.

    Sounds like you might have patellar tendinitis...

    What kind of strength training do you do? Machines at the gym, squats with and without weights, etc.?

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