Running Analysis: Reduce Injury, Improve Performance
Running is one of the most accessible and popular forms of exercise around the world.
Across various studies, around 40–60% of runners experience a running-related injury each year that stops them from running for a period of time. About 70–80% of these injuries are related to overuse.
Running is a repetitive loading motion, with the same movement happening each time your foot hits the ground. How you are running can increase or decrease your risk for injury — and that’s where running analysis comes in.
With a running gait analysis, we can see what happens when your foot hits the ground.
We can look at a multitude of things such as cadence, lean, and foot strike to see where your body is absorbing the most force and how efficiently your body can transfer and manage that load.
Not only can running analysis help identify factors that may contribute to injury, but it can also help us understand how efficiently you are running.
These same factors can also help us understand ground reaction forces and joint loading, which can influence how much force you are producing, absorbing, and transferring with each step.
The goal isn’t necessarily to eliminate force — running requires force. The goal is to use and transfer that force efficiently, rather than losing energy through excess movement or working against your body.
So, what’s important?
Cadence — A lower cadence can often be associated with overstriding, which may increase the impact with each landing and change how your body absorbs load.
Lean — Using your body position and gravity to help create forward momentum rather than relying solely on muscular force.
Strike — How and where your foot lands can impact how forces are transferred through your body and where your body is absorbing the most load.
So, what can a running analysis do for you?
Whether you are an ultra-marathoner or simply using running as a way to get some movement, understanding how you move, where you are absorbing force, and how efficiently you are transferring that load can help you better manage the demands you are placing on your body.
If you are dealing with recurrent or frequent running injuries or want to get faster, this is your sign to get your running gait analyzed along with a musculoskeletal assessment!
Sources
Kakouris, N., Yener, N., & Fong, D. T. P. (2021). A systematic review of running-related musculoskeletal injuries in runners. Journal of Sport and Health Science, 10(5). https://doi.org/10.1016/j.jshs.2021.04.001
Plisky, PT, DSc, ATC, CSCS, P., & Goss, DPT, PhD, OCS, ATC, C. D. (n.d.). Running Foot Strike, Cadence, and Shoes: What Does the Research Actually Say? (Episode 23) [Broadcast]. Medbridge.