Understanding Running Gait… & How to Fix It
Why do you run? Is it to get from point A to point B quicker? Is it to escape danger? Is it because you’re one of those Austinites that say they “just enjoy it”? Is it because it’s the only sport you’re coordinated enough to partake in? Regardless of which category you fall into, if you’re running more than half a mile, it’s a good idea to analyze your running gait.
If you’re experiencing any type of discomfort with running, check yourself.
More specifically, check your gait.
Not everyone’s running gait is the same, nor do they need to be. But there are a few factors that do increase risk of injury while running and some advice to fix it. First, let's talk about what the jogging gait entails.
Foot Strike
There are three categories of foot strike, which is simply which part of the foot touches the ground first. Each of these running variations tell us which muscles of the leg will be used the most. Let’s talk about heel strike, midfoot strike, and forefoot strike. None are necessarily wrong, but may indicate which muscle groups may need more attention and strengthening to maintain said foot strike pattern.
In a heel strike, the heel contacts first, and the quadriceps act as the primary shock absorbers to control knee flexion, placing higher stress on the knees and patellofemoral joint.
A midfoot strike distributes impact more evenly through the quads, calves, and glutes, reducing knee load while maintaining good shock absorption.
A forefoot strike lands on the ball of the foot, with the calf muscles and Achilles tendon absorbing most of the impact, shifting load away from the knees and toward the ankle and foot.
Heel striking is more common in casual runners, while midfoot and forefoot strikes are often seen in sprinters or barefoot runners. Each pattern has trade-offs in efficiency and injury risk depending on mechanics and training volume.
Foot Pronation
When jogging, the foot should show mild pronation, a natural inward roll that helps absorb shock and distribute forces efficiently. Overpronation (excessive inward collapse) increases stress on the knee, hip, and plantar fascia, raising the risk of shin splints or knee pain. Supination (limited inward roll) keeps the foot too rigid, overloading the ankle, IT band, and lateral foot, and increasing the chance of sprains or stress fractures. A small, controlled amount of pronation (about 5-10 degrees) is normal and protective for healthy running mechanics.
Cadence, not the musical kind, but music may help
The number of steps taken per minute describes the cadence. A higher cadence (170-190 steps per minute) is common for most recreational runners. A cadence below 165 steps per minute may indicate overstriding and can increase the load on the quads, knees, and hips. In comparison, a higher cadence encourages the foot to land closer to beneath the hips, which reduces braking forces and impact at the knee.
Pro tip: find a pre-made playlist to your preferred cadence. Yup, they already exist.
Arm Swing
Have you ever tried to run moving the same side arm and leg forward together? If not, try it and come back. This shows how much of a difference our arms make when running.
A good arm swing keeps elbows bent around 85–95°, moves front to back (not across the body) with hands staying below chest height, and aligns with the rhythm of the opposite leg for balanced, efficient motion.
Over-swinging your arms or crossing the midline creates excess trunk rotation and lateral movement, which wastes energy and disrupts running efficiency. Swinging may be fun in the moment, but it is not effective long-term.
Lean with it, Rock with it
When jogging, you should lean slightly forward from the ankles—about 5–10 degrees—keeping your body in a straight line from head to heels rather than bending at the waist. This subtle lean helps use gravity for forward momentum while maintaining efficient posture and reducing strain on the lower back.
The Juicy Stuff
Now that we’ve covered the basics of gait, let’s get into the most common causes of injury when it comes to the biomechanics of running.
Common Running Gait Problems & How to Fix Them
Running is one of the simplest and most effective ways to stay active — but even small inefficiencies in gait can add up over time, leading to pain, tightness, or recurring injuries. The good news is that most of these issues can be identified and corrected with targeted movement training and awareness.
Here’s a breakdown of the most common gait problems in long-distance runners, how to spot them, the symptoms they cause, and evidence-based ways to fix them.
1. Overstriding or Excessive Heel Strike
How to Spot It:
Your foot lands far ahead of your body, often with a loud heel impact. In slow-motion, you’ll notice your knee almost fully extended at ground contact.
Common Symptoms:
Front knee pain (patellofemoral pain)
Hip tightness or soreness
Feeling like you’re “braking” with each step
The Problem:
Overstriding increases braking forces and impact through the knees and hips.
Fix It:
Increase cadence by 5–10%. Research shows this reduces joint loading and improves shock absorption.
Cue yourself to “Land with your foot under your hips.”
Practice shorter-stride drills or use a metronome for rhythm.
2. Hip Drop (Pelvic Instability)
How to Spot It:
When watching from behind, your pelvis drops on the opposite side of the stance leg. Your hips or shoulders may look uneven while running.
Common Symptoms:
Lateral hip pain or IT band tightness
Knee tracking inward
Low back discomfort after longer runs
The Problem:
Weak glute medius and poor pelvic control cause increased knee valgus and uneven loading.
Fix It:
Strengthen the glute medius and glute max (side planks, single-leg bridges, monster walks).
Add single-leg balance and control work (step-downs, single-leg RDLs).
Cue: “Keep your waistband level.”
3. Crossover Gait
How to Spot It:
Your feet land on or across an imaginary midline, almost like running on a tightrope. Watch for your knees brushing or feet nearly crossing in slow motion.
Common Symptoms:
IT band syndrome
Lateral knee pain or hip tension
Recurrent ankle sprains or instability
The Problem:
Crossing midline increases rotational forces through the hip and knee, stressing the IT band.
Fix It:
Slightly widen step width (by about 3–5 cm).
Strengthen hip abductors and core for stability.
Use video feedback or treadmill lines to check foot placement.
Suitcase Carry with midline
4. Overpronation or Supination
How to Spot It:
Look at the wear pattern on your shoes.
Overpronation: Worn inside edge of the sole, arch collapses inward.
Supination: Worn outer edge, foot stays rigid on impact.
Common Symptoms:
Shin splints or plantar fascia tightness (pronation)
Lateral ankle or outer knee pain (supination)
Achilles discomfort or recurring calf tightness
The Problem:
Poor foot control changes how forces travel up the chain, affecting knees, hips, and low back.
Fix It:
Strengthen intrinsic foot muscles (short foot, toe yoga).
Address glute and hip strength for better alignment.
Use neutral footwear or orthotics if needed — but only after addressing mechanics.
5. Low Cadence / High Impact Running
How to Spot It:
You take fewer than 165 steps per minute and have a noticeable “bounce” with each stride.
Common Symptoms:
Recurrent shin splints or knee pain
Fatigue in the quads or hips after long runs
Feeling “heavy” on the ground
The Problem:
Low cadence increases ground contact time and impact per stride.
Fix It:
Use a metronome or running app to increase cadence by 5–10%.
Cue: “Quicker, lighter steps.”
Gradually work up to 170–180 steps per minute to improve efficiency.
6. Trunk Instability and Excess Rotation
How to Spot It:
Your upper body rotates or sways side to side as you run, or your arms cross your midline excessively.
Common Symptoms:
Low back tightness
Shoulder or neck fatigue
Uneven stride or “twisting” sensation
The Problem:
Poor core control and asymmetrical arm swing waste energy and disrupt gait rhythm.
Fix It:
Strengthen deep core stabilizers (dead bugs, Pallof press, bird dogs).
Maintain an arm swing around 85–95°, front-to-back, not across the body.
Keep a slight forward lean (5–10°) from the ankles for efficient posture.
Key Takeaway
Each gait pattern tells a story. The key is to identify the why behind pain or inefficiency — whether it’s a strength imbalance, movement habit, or poor cadence — and correct it through intentional retraining.
At August Chiropractic *hair flip*, we use Kinetisense 3D movement assessment and gait analysis to identify these patterns objectively, so you can improve performance, prevent injury, and run stronger for longer.