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Is a Stride Analysis Really Worth It? Your Stride Is Like a Fingerprint

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“I saw you running.”

Errrr…

“You have a very distinctive stride.”

Still creepy.

“It’s very determined and strong.”

Oh, my gosh you are the sweetest, let’s be friends for life! Funny how you can go from skeptical to love in mere seconds. But this conversation was one that stuck with me as I’ve talked to different running experts and coaches.

Should you change your running form? Should you use orthotics or go barefoot? Cushioned? Minimal? ChiRunning? Chuck it all and run however you want?!

After mulling it all over, I’ve come to the conclusion that there are some components we should all incorporate to prevent injury, but I also think your stride is like a fingerprint. Analyzing and Correcting your Stride for Injury Free RunningIt’s a little different for everyone and uniquely works for you.

This was a great article about it prior to the 2008 Olympic marathon:

“The notion that there is one way to run is not, in my opinion, correct,” said Peter Cavanagh, a professor of orthopedics and sports medicine at the University of Washington.

Constantina Tomescu, the Romanian runner who won the women’s marathon last Sunday, ran with her arms wide, elbows out. Paula Radcliffe of Britain, who finished 23rd here but set the current world record for the women’s marathon in 2003, running in 2 hours 15 minutes 25 seconds, has a head-bobbing style.

Cavanagh said there were only a few aspects of running style that could be modified to improve performance. Each can add only a quarter- to half-percent to a runner’s economy in a race like the marathon.

They two key take away from this an other articles is that:

  • Changing your form when everything is working is going to have a very minimal impact on speed and possible negative impacts
  • Changing your form if you are injured repeatedly can be extremely helpful

My stride has been pointed out to me numerous times, but never so amusingly as after a run with David. He proclaimed it baffling that whether I am running at 10K pace or marathon pace my stride looks well 100% the same.

While this is a little strange because there is a 2 minute per mile pace difference it’s also an indicator that I’ve found a style which seems comfortable to my body and so long as I’m staying injury free and making progress, it’s not worth continuing to over-analyze it. Analyzing your stride for peformanceI asked Sam Khamis, of the Physiotherapy Department at Tel Aviv University, some of the most common questions I receive:

Should I change my stride length?

To increase our running speed we need to increase our stride length or cadence, and even better,  both. Increasing cadence is easier achieved and will not increase the load on our musculoskeletal system compared to increasing stride length. Increasing cadence, while maintaining the knee above the foot at initial contact (shorter step length) is a safer an easier technique to achieve.

“Each athlete has an optimal stride length, so there is no one-size-fits-all rule.”

Using a longer step length requires adequate range of motion especially hip extension.

Running injuries due to sagittal plane abnormal biomechanics can often be due to limited range of motion due to short muscle length such as hamstrings and iliopsoas which limits increased stride length, or weak muscle support of the gastrocnemius – soleus, quadriceps-hamstrings and hip extensors. Therefore, before deciding to change your stride length, be sure you evaluate your ability and your body limitations.

How to choose my stride length?

The best tip I can give which does not include a sophisticated running analysis lab, or any app is to follow these basic concepts:

  • If you are hitting the ground with your heels you might be using excessive stride length.
  • Knee above the foot when you hit the ground should indicate good stride length.
  • If you have mid-foot or forefoot landing, you should be running with adequate stride length.
  • Run forwards and not upwards (in other words stop bouncing) with minimal vertical body displacement. Excessive center of mass movement will cause energy waste
  • Run with a shorter flight phase. The longer the flight phase the higher the ground reaction force will be when you hit the ground.

Spend more time thinking about your running cadence and you won’t have to worry so much about your stride length.

Where do I land on my foot?

Landing can be either on mid-foot or forefoot; either can be fine as long as we maintain a short stride length while increasing speed by increasing cadence.

This technique requires strong muscle control absorbing the impact phase and muscle power generation at push off. If we choose to increase our running speed by increasing our step length as well, additional muscle control is necessary.

The further we extend our foot reach at foot strike in front of the body center of mass, the more muscle support is needed in order to control the impact phase of absorbing the forces at landing and then pulling the body mass forward.Where should you land on your foot when running

RUNNING FORM ANALYSIS

Awhile back a company offered me a free analysis for a review, but the information they provided back was not up to par and so I can’t recommend the service.

However, I have since seen a number of these products and think they are worth looking at for someone who is experiencing ongoing injuries.

Things I would expect in a full analysis is a review of the entire form from the front, side and back. Don’t rely on just the ankle shot provided by many running stores, that doesn’t take in to account a whole host of other things that could be happening {since you run with your whole body, not just ankles}.

If you record yourself running here are a few things to look for:

FRONT: arms cross mid-line | head alignment | heel strike or foot strike | elevated shoulders | hip rotation | ankle rotation | tibial rotation

SIDE: Same as above plus arm position | hands | torso alignment | knee height •  turn-over rate | stride length

BACK: Best angle to look for pronation or supination | stride | knee drift | hip drop

Read four simple tips for improving your running form>>

What really matters in a running form analysis Click To Tweet

Summary: Whoa there was a lot of science there and of course more recommended PT work…but really should you change your stride? The pro’s have learned through lots of trial and error that sans injury, their stride is like a finger print. It seems to uniquely fit them and so they let it FLOW.

Why does that matter??

The more brain power you are putting in to focusing on your form, the less you are allowing your body to simply flow which for many people takes away the joy of running and slows them down.

Focus on identifying your weak muscles or potential areas of injury and work on creating strength there instead of worrying so much about forefoot, mid-foot, long stride, short, stride, etc.

RESOLVING IMBALANCES
One of the more common things pointed out is either pronation at the feet or what’s called knee valgus, particularly in women runners, which results in runner’s knee, IT Band pain and other issues. Yes indeed this is another result of WEAK HIPS which is something I’m sure you’re quite tired of hearing me talk about.

In fact, I found that still have this during our visit to the Wingate Institute where a machine watched my movements in slow motion. Testing knee drift in jump down testSince this is so common, I actually addressed it in detail in this post on resolving IT Band. If you notice when lunging in front of a mirror that your knee is falling it at all or you’re having ITB issues check out this post >>

Knees and hips are the cornerstone of issues for most runners, so are there moves we should all be doing?

A couple of moves that will build strength and help us to see any imbalances include lots of stability. Do these in front of a mirror or with a trainer so you can spot when your knee is falling in!

  • squat with band around knees and don’t let them fall in (see video example)
  • training on unstable surfaces such as wobble board, wobble cushion in order to strengthen our proprioceptive control (in other words our subconscious will learn the RIGHT movement) 
  • balancing on one leg and squatting while standing
  • exercising the impact/ landing and push off/ power generation phases with plyometric exercises such as jumping and controlling our landing
  • progress the jumping exercise by landing on something like a Bosu

Have you ever had your stride professionally analyzed?

Ever tried changing your stride?

READ MORE
ChiRunning vs Pose Method
Maximal vs Minimal Running Shoes
Hip Extension and Mobility for better stride

Other ways to connect with Amanda

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Posted by amanda Categories: running coach, running form

Reader Interactions

Comments

  1. thisrunnersrecipes says

    April 12, 2016 at 1:38 pm

    I really appreciated the distinction you made on when to change form – if it's not causing injury, don't fix it! I'm never had my stride analyzed but I am a stomper so over the past years or so I've worked a bit on increasing my cadence and landing lighter. Oddly enough, when I changed from the Brooks Pure Flow to the Saucony Kinvara my stomping improved even more.
    My recent post The Pros and Cons of Negative Splits in Racing

    • RunToTheFinish says

      April 12, 2016 at 3:32 pm

      I definitely think finding the right running shoe can make a big impact!

  2. @cowgirlruns says

    April 12, 2016 at 3:16 pm

    Like you, I'm a big believer in letting form flow and not fixing what isn't broken.
    Since I've been dealing with injuries, my PT and I are working on strengthening my weak areas which should lead to better form and fewer injuries.
    My recent post Accounting for Bloggers: FAQ

  3. Rebecca says

    April 12, 2016 at 5:51 pm

    Yes – I have had my form analyzed but a PT who is also a runner. She recorded me running from every angle and looked at my form from top to bottom. Weak hips is also my problem area and pretty much the source of all my issues.

  4. Jess @ Jess Runs ATL says

    April 12, 2016 at 9:46 pm

    Interesting timing! I just saw a biomechanics expert because I am chronically injured on the left side of my body. He found some form issues that stems back to guess what? Weak hips (and some other weak muscles on the left side). I’m working with some very specific exercises now to fix the imbalances. Thanks for sharing!

  5. SuzLyfe says

    April 13, 2016 at 6:54 am

    If it ain't broke, don't fix it, but at the same time, get it checked out before it breaks, if you know what I mean! I have certain things that I have worked on with my stride, and those changes have made me a much stronger runner, but I didn't change my stride outright. I more enhanced it.
    My recent post The 80 20 Diet for Runners (80 Fresh Review + Giveaway)

  6. Katie @HungryRunner says

    April 13, 2016 at 8:17 am

    I've been thinking of getting an analysis at a local PT place that offers it and that has a lot of running experts on staff. I am definitely injury prone so I really have to wonder if it's something in the way I run. That said, personally, I am all about going with "the flow." It's not at all fun for me to think about all the moving pieces while I'm running, but if there were little things I could do improve then I think it would be worth the effort.

    Thanks for another great post :)
    My recent post Healthy Snacks For Satisfying Your Sweet Tooth

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
3️⃣HIP MOBILITY MOVES - I love that mobility i 3️⃣HIP MOBILITY MOVES - I love that mobility is a word we’re hearing A LOT because it’s so much more useful than the static stretching most grew up with.
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In mobility we are working on the end range of motion.
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🤗As a runner that means ensuring your hips can fully extend through the push off and pull up the knee in front of you for a powerful stride.
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😢Lack of mobility can place strain on other muscles and joints and we all know we don’t want that.
//
HIP FLOW
2 rounds of 10 reps per side (or just do them once and I’ll dance for joy!)
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1️⃣Elevated Twist - Put something soft below your bottom knee. You can also do this standing by putting your leg in a pigeon pose on the counter.
2️⃣Kneeling Rock - what you do with your arms is optional, but I love the goal post arms for a chest stretch too.
3️⃣Angeled Bird Dog- After extending arm and leg, try bringing both to 90 degrees without dropping. You can definitely see where I’m working on that full opening of my hip.
//
Let me know how this one goes!!
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#hipmobility #mobilitywork #runcoach #runningcoach #runtothefinish #womensrunning #runnergirl #runningwoman #halfmarathontraining #hipstretch #runforlife #runrunrun #teamwr #shapesquad #popsugarfitness
PICK A SUPERMARKET SWEEP STORE?? If you could run PICK A SUPERMARKET SWEEP STORE?? If you could run through any fitness type store for 90 seconds and get to keep what you grab, what store???
//
Do you go @lululemon crazy? Remember you can only get 5 of one item? But mmm all my favorite run shorts are there...
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Do you think big at @rei? Though I imagine it might take all 90 seconds to get that SUP back to the counter.
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Me? I’d head in to @runnersroost! I mean running shoes are priority one, then tops and maybe a watch ya know!
//
Ok your turn!! Pick a store! #dreamreallyfreakingbig #supermarketsweep
LIFES A BEACH...except when it’s sand dunes next LIFES A BEACH...except when it’s sand dunes next to a mountain range. Then it’s just confusing 😂 and a hard, but awesome workout. 
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Which feels exactly like my start to the year with running.
//
What emoji best describes your recent workouts??
🤦‍♀️Errr not happening
😀Doing what I can
👍Having fun, consistently sweating
🔥Fired up to achieve big things
//
While I had a good 10K time trial on the 2nd and I’m rocking some hard core workouts, I’m missing my longer runs. The legs just haven’t been feeling it though and I’ve been tired.
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A good reminder to us all that when adding intensity and new strength, it’s ok not to be hitting big miles. I’ll keep building slow and steady.
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Photo throwback from a visit to the Great Sand Dunes.
WHERE ARE THEY NOW? Do you look at those Buzzfeed WHERE ARE THEY NOW? Do you look at those Buzzfeed stories to see what childhood idols are doing now…this is my runner life version.
👇👇👇
Have you always loved running? Recently found it? Still trying to love it?🤔
//
🔴Guaranteed no one would have guessed I’d become a runner.
In fact, they flat out told me I was not a runner. I was athletic, but not a runner.
🟣By high school I only ran as punishment at practice or once a year when they timed us in the mile for PE.
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🛹🛼On the flipside, stayed out late under the streetlights playing tag  for hours or I could joyfully go in circles around the yard with my big old Collie. 
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FUN. IT WAS FUN!!!! 
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💡Turns out that’s all it really took for me to like running. To find out that it could in fact be FUN:
👉to challenge myself
👉to see what I’m made of
👉to have time to think
👉to explore the world
✅and never worry about proving anything to anyone
//
I never would have imagined going from hating a mile to running 31 solo last year just because I wanted to see if I could 😂
MIND GAMES IN RUNNING are a tool every experienced MIND GAMES IN RUNNING are a tool every experienced runner has in their little pockets.
I’ll just got to that next sign 🛑, well maybe til my watch is a round number...ok, just 5 more minutes.
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We’re very good liars 😂because then we just say it again.
//
Those are always my favorites to get out the door or prevent myself from quitting on a run where I really have no good reason to stop.
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But SAVE THESE mental training tips for a day you might need them:
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💜Go with the flow. Not every run is our best or fastest, stop trying to force it to be so and you’ll have more fun.
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💚Change the words you use. Stop saying you’re slow and not a runner and this is too hard and you are too busy. Those just confirm and cement the ideas, not help you move forward.
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🤍Embrace mistakes as the best way to have a great run or race in the future. 
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💙Acknowledge ALL of your progress. 1 extra push up? Awesome! 1 minute longer running? Awesome! Actually did all of your workouts for the week? Awesome. Stop waiting for race day to celebrate!!
//
❓❓What mental tricks do you have that help keep you training (especially this last year with races off the table for motivation)?
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