HOW To GAIT it Right!

HOW TO GAIT IT RIGHT!

Freeze frame ...over pronator??

And improve on how u run by recognizing your form and what to do about it!

Running Gait is a term that  I heard about some years back but  it didn’t quite register with me. Sure – I was already into Tri-sports two years back but running for me was only confined to short distances like the 2.5 km, or just 5km sprints. But what started me looking at this issue to “gait-it right” so to speak was the fact that as I embarked on longer runs like  10 kms on weekends and the half marathon, and with the upcoming Full marathons of 2014 looming on the horizon (not to mention the all heady half Ironman to come this August!), I had to seriously consider getting the form right!

Pain and suffering may be embraced easily enuf for short bouts  pounding on tarmac and trail but when it comes to longer distances, it pays to be able to truly appreciate and understand Gait Analysis and do something about it in the long run….pun totally intended! I do not profess to be teh expert or arbiter of what is really right and all, but allow me to share what I have found out for myself:

First off, I already recognized the need o have better running shoes to deal with by bad habit of heel striking. The consensus is out that we should ideally land on mid foot. So the Newtons were a good buy in this respect – I bought three pairs! (white, green..and yellow!) So far..so good!

Incorrect shoes for your gait can lead to a number of injuries from ankle pain to  shin pain and hip pain……it’s a lot like fitting the right kind of tyres on a car – fit for purpose, fit for the speed and characteristics of the car. You would want to have even wear  and place the stress on the foot in as best a position a possible to minimize pain and injury as you pound away….It has been said that “By choosing the right shoes, you can redress the imbalance and greatly reduce the risk of contracting a "biomechanical" injury”

Your peculiar and unique running style can be analysed  with the help of specialised computer software and running gait specialists and  thereafter advice can be proffered as to which type of shoe you should choose. What can be assessed is whether you are a "Pronator" "Neutral" or "Under Pronator." Once you know what sort f gait u p[ossess – you can then go about addressing that by buying tehright kind of shoes with proper support; or even getting special orthotics fitted be it specialized custom insoles or arch supports or what have you.

What Gaits you thru' the Run??

Over-Pronator

This is where you land on the very outer edge of the heel and as the foot progresses through the movement, it rolls inwards causing the inner forefoot to take excessive pressure.

The Science:

This places a larger amount of stress on the inside of the foot through the "mid stance" and "propulsion" stage of the running movement. Although this poses no problem to the runner in the short run, it’s over the longer run  (pun BOTH intended – literally!) that this insidious imbalance when left unchecked will cause certain muscles to overstrain, leading to pain and inflammation in the ankles, shins, knees and hips.

One simple effective way to check whether you are an Over Pronator is to have a look at  your favourite pair of run shoes you have used. If  you notice excessive wear on the rear outer edge of your shoe and a significant indent on the insole where your big toe goes it is very likely that you over pronate.

Although you will not be able to change the way you run in the short term, potential injury  and all its attendant woes caused by over pronating can be avoided  or at the very least minimized by ensuring you have the best fitting shoes that addresses your peculiarities.

Neutral Runners

This is perfect perfect perfect (3x for effect). Neutral runners run with a neutral gait, which is regarded to be the ideal running motion.

Right through from the heel strike to foot propulsion, the foot maintains a beautiful symmetrical balanced transition throughout the stride placing no undue stress on the lower leg muscles. Wow!! If any of us should be so lucky??

Under Pronators

This is relatively rare. The gait cycle takes the foot from heel strike to propulsion on the outside of the foot. Under pronation, like over pronation, can also lead to injuries which will be debilitating and painful!

Hence, It is good that we get your gait  analysed and understand what you have, so that if you need special shoe inserts to rebalance your running stride,, or if need to wear certain kinds of sports running shoes,  you can use them right from  beginning of your training and  maximise your true potential and minimize injuries…

WET foot test

This Wet foot test can also help shed light on the  actual structure of the soles of your feet. Depending on what you see, it can be quite an accurate indicator of what type runner you are - over pronator, neutral or under pronator.

Just wet one of your feet and "imprint it"  by walking on a surface that will leave an imprint - a piece of paper or even a  dry cement floor. The  wet imprint left will show you the tell tale signs of  one of three situations - whether you have low arches, neutral arches or high arches.

Low arches indicate that you are  an over pronator, as there is little support to stop your food rolling inwards. 

Neutral arches indicate that your feet are ideal for running 

High arches indicate that you could be an under pronator, rare but still a cause for concern