When I work on altering a runners gait from heelstrike (overstriding) to midfoot, I always include an additional program to train the new stressed tissues. I will do a full weak-link screening and thorough foot exam to see where possible injuries might occur. I would give a new running program so the tissue stress/relax would be in balance. Still it doesn't always work, some people experience a lot of difficulties with changing their gait.
I would say that any runner who is serious about their running will, over time, get in touch with any issues that may relate to gait and address these. When I started out, I was a heel striker, like most novices and even some elites ( not many elites are heel strikers, I venture to suggest). I started feeling knee pain. I learned that over-striding results in heel striking and can result in knee pain. I noted that most of my heel strike was done with my left foot and, no surprise, I had left knee pain. I started paying attention to running with tiny little steps to address the over-striding ( heel strike) issue. Immediately, the knee pain was vanished. With a little extra practice running consciously with tiny little steps, it is now part of my new gait and I have benefited hugely from this. Higher cadence, faster running, no knee pain. No, we do not immediately need to do a gait analysis on a beginner runner before they do too much running and then ask them to adjust. Let them gain a bit of a feel for running and then if something crops up, let's address it then. I run with my left foot turned out. Not great look, but I have no problems. I am not looking at fixing that. What every beginner runner or those returning to running after a long pause, should do is to make sure that they strengthen all muscles in their legs to ensure that they are strong enough to deal with the demands of running. These types of strengthening and balancing exercises should then become a part of the running routine. This should help avoid most common problems emerging: e.g. ITB, achilles heel, knee or ankle pain. Gait is just one tiny dot on developing the 'whole runner'. Lets work on the foundations of strength and endurance and then with anything else that maybe causing a problem and address that when necessary.
If isn't with exercise that we could get some improvements it's just with gait retraining? Thanks for the awesome vídeo.
Portuguese fan
When I work on altering a runners gait from heelstrike (overstriding) to midfoot, I always include an additional program to train the new stressed tissues. I will do a full weak-link screening and thorough foot exam to see where possible injuries might occur. I would give a new running program so the tissue stress/relax would be in balance. Still it doesn't always work, some people experience a lot of difficulties with changing their gait.
I would say that any runner who is serious about their running will, over time, get in touch with any issues that may relate to gait and address these. When I started out, I was a heel striker, like most novices and even some elites ( not many elites are heel strikers, I venture to suggest). I started feeling knee pain. I learned that over-striding results in heel striking and can result in knee pain. I noted that most of my heel strike was done with my left foot and, no surprise, I had left knee pain. I started paying attention to running with tiny little steps to address the over-striding ( heel strike) issue. Immediately, the knee pain was vanished. With a little extra practice running consciously with tiny little steps, it is now part of my new gait and I have benefited hugely from this. Higher cadence, faster running, no knee pain.
No, we do not immediately need to do a gait analysis on a beginner runner before they do too much running and then ask them to adjust. Let them gain a bit of a feel for running and then if something crops up, let's address it then.
I run with my left foot turned out. Not great look, but I have no problems. I am not looking at fixing that.
What every beginner runner or those returning to running after a long pause, should do is to make sure that they strengthen all muscles in their legs to ensure that they are strong enough to deal with the demands of running. These types of strengthening and balancing exercises should then become a part of the running routine. This should help avoid most common problems emerging: e.g. ITB, achilles heel, knee or ankle pain.
Gait is just one tiny dot on developing the 'whole runner'. Lets work on the foundations of strength and endurance and then with anything else that maybe causing a problem and address that when necessary.