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Lesa B.
Lesa B. Sendmail

As a newbie, how can I correct my gait?

asked about 2 years ago | Report

I'm a newbie, just finishing the first week of the C25K program. My question is about how to analyze my gait because I feel very clumsy as I run. Standing with my feet pointed straight forward, my knees have always turned inward. I've read this is often a symptom of overpronation, but the wear of my regular shoes looks a bit more like underpronation (outside of the foot).

I'm concerned about this because as I'm running my gait just *feels* weird, and I find myself feeling like I could trip and fall over my own feet at any moment. I've noticed that my right heel has a tendency to creep forward and that's when I feel least stable. If it helps, I know that I also take fairly short strides.

Any suggestions for how to troubleshoot this would be great. At only a week into this, I know for sure that I want to avoid injury so that I can keep going. I'm trying to focus on correct form right now, but my gait seems to be a problem. Thanks for any ideas!

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6 answers

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  • Morey B.
    Morey B. Sendmail

    in decreasing order of price

    1. Find a sports oriented movement therapist.
    2. go to a local running shop that has a video treadmill. They'll give you some tips (and sell you new sneakers
    3. Have a friend video you jogging. play it back in slo-motion and watch yourself. could be very telling.

    answered about 2 years ago |Report

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  • Melissa B.
    Melissa B. Sendmail

    I learned to run before being prescribed with over pronation and custom orthotics as a young teen. I never relearned how to run. While seeing a physio-therapist for a cycling fall knee injury, I mentioned how I always seem to injure myself when I try to be a runner. He had me run for him, and then had me run towards a mirror - my knees were doing the exact same thing you're describing. I strike on the balls of my feet, so orthotics have no effect.

    I changed my gait by simply taking time after weight sessions at the gym to run back and forth in one of the mirrored classes, watching my knees and making an effort to push them out, not allowing them to cross. After a few weeks, my physiotherapist had me run again for him, and noticed a complete improvement.

    answered about 2 years ago |Report

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  • NicolePRO
    Nicole Sendmail

    I agree with Morey..have someone video tape you. When I saw how I run and my sports PT pointed out issues I was horrified. Also work on getting strong in your hips, abductors, hamstrings, quads..so train those parts of your body as well. I also was doing weird things and knee's coming in..again it was about weak hips/glutes. But we also found I was extremely weak in my ankles so it was making me unstable..so training and working on getting stronger in that area as well. The right kind of shoes are key so that is helpful to make sure you have the right shoe for you. Good Luck!!

    answered about 2 years ago |Report

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  • Alaina
    Alaina Sendmail

    I recently bought new running shoes and they were wrong for my gait..felt 'weird' like you say and I've switched back to my old ones until I get my gait analysed for the correct shoe. Was surprised at the huge difference it made. I had 3 really bad runs in the new ones. and felt like I was running on the edge of my feet. New shoes could be well worth a try.

    answered about 2 years ago |Report

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  • Nick C.
    Nick C. Sendmail

    I switched about 2 years ago from regular shoes to lightweight racing flats. I knew I had to improve my gait, or I would get injured quickly since I was moving to so much less support and cushioning. What helped me most was visualizing the smooth gait I wanted to have. I would picture in my mind that I was running with my hips level, head not bobbing up and down, feet smoothly and lightly touching down, pulling back, then lifting off gently. I visualized it to the point that I could picture just how gentile each foot strike should feel, how straight every body part should be, how relaxed every muscle should be. Then when I ran, I focused only on this mental picture. I would quickly notice the things that were most unnatural about my gait, and they would almost correct themselves as I tried to emulate the mental picture I'd created.

    answered about 2 years ago |edited about 2 years ago |Report

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  • Holly T.
    Holly T. Sendmail

    I corrected a swing in my gait (well, its usually corrected until I get tired, then I get that swing going again) BY putting two pieces of tape on the treadmill for exactly where my feet were supposed to be and sticking to it.

    Also, Oddly the ellipitical helped me because it did not allow for anything but the forward motion, I didnt think that owuld help, but it did!...

    answered over 1 year ago |Report

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