A complete guide on how to start running so you can get all the benefits of running while avoiding injuries.

One of the best things about running is that the health and wellness benefits are almost unlimited. One of the worst things about running is that almost 80% of people get injured every year. No matter what you are looking to get out of running, we want to help you get all of the benefits and stay healthy.

Running can be as simple as putting your pair of running shoes on and heading out the door, but there are some key lessons and tips that will help you avoid overuse injuries commonly seen in runners. Below we will share some of our favorite lessons and our guide to getting started running.

3 Key lesson every runner should know

A few good rules all new runners should understand before you start running.

1. stress + rest = best:

Most runners understand this concept when explained, but their run training doesn’t always show it. One thing I commonly tell runners is that you don’t get faster during a run. You only get faster between runs when your body adapts to the training. Especially when you are starting a running routine, allowing your body enough time to rest between runs can help you to build cardiovascular fitness and avoid running injury. The technical term for this is the Supercompensation Model. When you start running you have a baseline fitness. Right after a run, your body loses fitness from the stress of the run before it recovers and actually improves fitness. If you allow for enough recovery, you can time workouts right so that your next run is at the peak of supercompensation so that fitness continues to improve. This is my nerdy way of saying that the rest and recovery between runs is the most important part of any workout routine.

2. Athletes that run:

Most people have a picture in their head of what a runner’s body looks like. To get the most out of running, we need to break that stereotype and become Athletes that run. This means that more running is not the only way to get faster at running. Runners should incorporate strength training, flexibility, running form drills, cross training, and mental training for a holistic approach to getting great results with running. The best time to begin incorporating things like strength training are when you first start running. Even doing 5-10 min of strength training a few times a week will make you a more efficient runner. (If you don’t know where to start, check out the plan builder from RunDNA that will build you a custom strength plan based on your movement, goals, and equipment).

3. A goal without a plan is just a wish:

Even if you only want to run a few days a week with no running event in mind, a plan is essential to prevent running injuries and get the most benefit from running. The first thing a training plan will do is help you ramp up to your desired weekly running schedule with injury prevention in mind. Running injuries have a 4-6 week delay, and ramping up weekly mileage appropriately is key. Once you are at your weekly mileage, you need variety in your exercise to keep your body adapting. Polarized training is a method that encourages you to do different types of runs to train your various energy systems and body structures. At a basic level, polarized training focuses on running fast when you are supposed to and running slow when you are supposed to. Based on what you are training for, roughly 80% of weekly mileage should be slow running and 20% should be faster. The slow running should be at a conversational pace, which I tell my runners that they should be able to recite the pledge of allegiance without gasping to make sure they are running slow enough. Running slow enough allows key adaptations to improve aerobic fitness. If you run too fast for your slow runs it will not be fast enough to improve your speed, won’t be slow enough to improve aerobic fitness, but will be just right to get you injured!

Defining your runs

Now that we have a few key lessons covered, let’s talk about how to start a running program. No two runs are created equal. Even if you run the same route on different days there will be internal and external factors that affect the energy needed to complete a run. If you sleep less (internal factor) the night before a run, or if the wind is stronger (external factor), this will impact the run. For this reason, we need to move beyond weekly mileage and training paces that many other runners use.

At RunDNA we use a method called session RPE to define how hard a run is, or collectively what we call training load. It turns out that our brain is very good at interpreting all of the internal and external factors that affect how hard a run is. By “rating perceived effort” (AKA RPE, see scale below) and using the duration of the run we can assign a score for each run.

The benefit of giving a score to each run is that we can track progression over time. Research from running and other sports uses session RPE to track Acute to Chronic Workload Ratios. If you have heard about the 10% rule in the past for progressing runs, forget about it! If you progressed 10% a week for 12 weeks you would be doing 2.5x as much as when you started. Acute to Chronic Workload Ratios (ACWR) give an idea of what you have acutely done (~past 7 days) compared to what your body is chronically used to ( past 4 weeks). There is a sweet spot for ACWR to be between 80%-130% to avoid injuries.

We use ACWR is to help prescribe training, but also for the runner to know how much they should listen. If the ratio is high (130% or above) and a runner is having some aches or pains, then the runner may want to modify intensity or duration of that workout. These numbers are not absolute values to say that if you get over 130% that you need to rest, but a gentle nudge to help you decide what is best for staying healthy/consistent while running. The RunDNA App will track this number for you and display it on your dashboard so that you and your coach can see it.

Running equipment

Last thing before we get started talking about a specific plan to get started running…gear! Running can be a very simple sport, lace up your running shoes and get going. I want to share some quick tips on picking running shoes and other gear that may help.

Running shoes

I have three general rules when it comes to picking a good pair of running shoes.

1. They must be comfortable – Every foot is unique, first and foremost find one that feels good. Shoes change from year to year and so does our body, so make sure you head to a local running specialty store and get a proper fit
2. Light-weight is better – While some shoes may feel very comfortable, remember that you have to drag that thing around for miles. A lighter weight shoe will save you energy
3. The shoe should not force you to run a specific way – If you feel like a shoe forces you to run differently than normal (some even advertise they do!) then I would be cautious of these shoes. If you are actively working to change your running form and addressing flexibility and strength to do so, then give it a shot. Otherwise, keep it simple.

We could say a lot more about choosing a running shoe, but start simple if you are new to running.

Clothing

Depending on the time of year and geography of where you live, this will vary for each person. If you want a low cost way to start running, find wicking shorts, shirt, sports bra, etc that are designed for running. As you get more involved in running, start to upgrade your clothing so that you have some nice gear for at least your longer distances. Socks are one thing that I definitely recommend you do not take the cheap route on. You only need 2-3 pairs, so head to the local running specialty store and try on nice socks!

Nutrition

Good ol’ fashioned water and non-processed foods go a long way for nutrition. Once you start to run 40+ mins you may want to consider a sports drink and something to fuel on the run. If you plan to use nutrition during race day, make sure you try it out on your runs ahead of time. *Insider tip* most runners try out nutrition on their long runs and forget to try it out on faster runs that simulate race pace. Make sure to try it running at race pace because you may find that chew or gel don’t go down as easy when your heart is beating fast!

Exercise equipment

You can go very low budget to start here with a simple tennis ball for some mobility work and a resistance bad for some activation work. Based on your budget, we have a great blog to build you home gym for every budget. If you are looking for a great gift idea for you, ask for a percussive massager (theragun).

Beginner’s guide to running

If you are new to running or returning after a long break, it is worth taking the time to do it right. Running goals should be measured in months or year, not days or weeks. Below we are going to lay out a run walk method program that we suggest all new runners use. You can also head over to the plan builder on the RunDNA and get a program that we call “Run For Fitness”. The algorithm on the app will analyze how you move and suggest a plan designed to address your strength, flexibility, and running needs all in one place.

Program overview

This plan involves running 2-3 days/week and starts with 7 sets of 2 minutes of running with 1 min walk breaks between sets. The run walk method allows the musculoskeletal systems (bones and muscles) a chance to recover while keeping the heart rate elevate to build cardiovascular fitness. Rest days occur at least weekly and we encourage cross training for additional cardiovascular fitness.

The goal of the program is to build up to 30 min of consecutive running over a 4 week period. All runs in this phase should be done at a 4/10 effort level. We suggest doing dynamic stretches for 2-5 min before running.

Proper running form will help to make you a more efficient runner. Getting your gait analyzed is a great way to learn drills and techniques specific to you. If you do not have a running coach or medical/fitness provider that can evaluate your form, below is one of our favorite drills. You can add these marching drills in prior to a run and it will only take 1-2 min. While running, you can think about driving the knee forward like you are kneeing a soccer ball as opposed to juggling a soccer ball. You can also check out our article about why you should get a gait analysis to learn more about this.

Adjusting the plan

Every plan starts with good intentions, but life happens and you miss a day of running. Don’t worry! Because this plan is divided into levels, if you don’t run for 7 or more less in a row start back with the level you were at on the last day you ran. If it is 14 days or more since your last run, consider dropping down a level.
If you need to adjust the plan because it is too hard or too easy, we suggest using the soreness rules.

• Soreness during warm-up that continues – take two days off and drop down one level
• Soreness during warm-up that goes away – continue as planned
• Soreness during warm-up that goes away but comes back as session continues – take two days off and drop down one level
• Soreness the day after – take one day off and stay at the same level
• No soreness – continue as planned

If you are using the RunDNA App Plan Builder, you can also use the Level Up and Level Down feature. At the bottom of the workout, simply select to level up or down and it will adjust all future workouts. You can even reschedule the whole program to start running on a different date.

The plan!

Check out the run walk plan below and the suggested guidelines. You can download this handout and print it out, or join the app to get it put onto a calendar for you with email reminders and explanations.

Make the most out of your running plan

Here are some suggestions that will help to make the start of your running journey more fun:

Coach

If you think you are really interested in learning more about running, you should look into a run coach or check in with experienced runners who can give you some running tips. Learn from others experience and avoid common mistakes.

Get social

Join a running club to help you stay motivated and keep you company on your runs. This may be a great way to learn about local events and find great running routes that are safe and fun. Many runners are more than willing to share their knowledge and love of the sport, especially with new runners!

Be kind to yourself

I will say this again, running goals should be measured in months and years. Don’t get down on yourself if you aren’t achieving what you want from running right away. Consistency is key! Whether you are looking to lose weight or just fit in a workout during your lunch break, running will help you achieve your goals if you give it time. Did you know that it can take up to 3 weeks for the benefits of a long run to kick in? Even if you can’t measure it with a stop watch or a scale, running is helping. Give it time and don’t get down on yourself if you don’t pick it up as quickly as you hoped. The illusive runner’s high is tough to find, but worth the journey.

Avoid running related injuries

There are many factors that go into why a runner gets an injury. At RunDNA, we encourage a holistic approach to avoid injuries. Solid training is at the core of injury prevention, and you should also look to incorporate strength and mobility activities to make sure your body is prepared to move well. Find a running specialist in your area that knows all about running, or get started today with the plan builder for personalized recommendations. The most important advice we can probably give when it comes to injuries is to take a deep breath when you have pain, try to stay calm, and listen to what your body is telling you. Pain is an essential signal from your body telling you that it may be time to adjust. Try to listen to it!

Next level

Let’s say you are ready to go all in on running after doing this plan and start training for a 10k, a half marathon, a marathon, or even longer distances. Taking your running to the next level often means increasing your weekly routine and adding running workouts. Follow the same principles that got you early success.

If you are looking for half marathon plans (or really any distance) we do offer a range of plans that be customized to you based on how you move and what your goals are. For example, you could get a half marathon plan with a goal time of 2 hours where you run 4 times a week and are given exercises for your stiff ankles. The potential plans are nearly limitless and designed for you.

We also work closely with Hammer and Axe for one on one coaching. These professional athletes work with all levels of runners and can provide expert plans designed just for you.

Wrapping it up

No matter why you came to running, we are glad you are here! Please do not hesitate to reach out and let us know what you for how to start a running program. Most importantly, have fun!

Why prevention starts with personalization.

Most runners will experience a running injury each year, with research showing upwards of 80% of runners getting injured annually. The best way to treat running injuries is to prevent them! The problem is that there is not a one-size fits all solution.

Two runners with the exact same injury will have very different causes of the injury. Take 2 hypothetical runners both with shin splints. Runner A is a 28 year old male who has great mobility and strength but tends to run way too fast on his easy runs. Runner B is a 29 year old female who follows all of the recommended guidelines for training but has chronically tight ankles from recurring ankle sprains.

Both of these runners may have identical running injuries, but Runner A’s injury is from a training load error and Runner B’s injury is from a mobility limitation. If you find yourself asking what can you do to prevent running injuries, the answer is to start with personalization. Whether you are looking to treat or prevent running injuries, finding the underlying cause of the injury is the key to success.

Catz Run+ has created a systematic approach to assessing runners that has proven results amongst all levels of runners. In this article we are going to introduce the way and the knowledge, gait analysis tools, and tech that can be used to prevent running injuries and stay out of the Infinite Injury Loop many runners fall into.

The knee bone is connected to the…

Unfortunately, some of the best anatomy people are taught in school is the kindergarten song about the knee bone connecting to the hip bone. The truth behind that song is that the body part that commonly hurts can often be the one making up for another body part not doing its job. In other words, we cannot look at anything in isolation.

Let’s take that a step further. Most people can understand that a weak hip can contribute to knee pain. But why is the hip weak…or is it really even weakness? What if the hip flexors are tight and that is limiting the Gluteal muscles? What if the hip is overworked because of an insufficient core?

Yes, we have to look throughout the entire body to see how seemingly unrelated body parts can affect each other. We also have to consider the reason for the limitation. When you identify the true cause of running injuries, the results come quicker and last longer. We need to look at things like mobility, strength, and running form for each runner.

Running injury profile

Research shows that runners posses a series of risk factors and then participate in running to a certain extent that an injury threshold is met. Each runner has a unique profile that contributes to their risk for running injuries.

Where to start

The trick for injury prevention is finding the element of the running injury profile that will have the most benefit. The multifactorial nature of running injuries can be daunting when trying to figure out injury prevention, but if you know how to prioritize it becomes a lot simpler.

We are going to discuss each modifiable element of the running injury profile and how to quickly and efficiently figure out if this area will have the most positive impact on a runner’s injury risk. Runner A and Runner B from the example above have the exact same injury, but will need very different programs. Read on to learn how to design those personalized programs.

Movement capabilities

Runners should be athletes that run! This means that runners are not exempt from needing foundational strength, flexibility/mobility, and coordination required for any sport. Many runners think that because they are often running in one direction that they don’t need the same abilities as an athlete that will be jumping, cutting, and pivoting in all directions. While there is truth in the repetitive nature of running (which can contribute to the risk of overuse injuries), that doesn’t mean that their body is not resisting forces pulling it in every direction. Runners need strength and mobility in all planes of movement to perform their best and limit overuse injuries.

The question becomes, how do you determine what mobility, strength, and motor control a runner has or needs to focus on? RunDNA uses a movement screen called the Runner Readiness Assessment (RRA) [LInk to RRA Update Blog]that quickly identifies limitations in movement capabilities during the 6-8 min screen. The RRA looks at fundamental movements, strength/stability, and foot function to identify limitations related to the most common running injuries. If done in the RunDNA app, an algorithm will identify the most important limitation and assign a program[Link to app]. Runners can do a self-administered version [Link to Plan Builder] to help them add personalized strength training, a run training program, or a flexibility program customized to how they move.

Test yourself below to see how you do on the squat assessment (make sure you are healthy to do so!) that is one of 13 different movements that make up the RRA. You will see that the devil is in the details!

In general, we prioritize limitations in flexibility/mobility first. Having limitations in mobility is like driving with a parking brake on, you can get there but it will take a lot more energy and put a lot more stress on the body.

Strength training is key for injury prevention and performance, and has been shown to significantly improve running economy. Targeting specific running muscles from the RRA will help to maximize time in the weight room and focus on reducing running injuries. Using specific mobility and strength exercises for common running injuries like runner’s knee, plantar fasciitis, achilles tendinitis, and shin splints will help to significantly reduce pain and keep you on the road instead of in physical therapy.

Running form

While there is no perfect running form, there are lots of way NOT to run! Improper running form can place increased stress on the body. Unfortunately, much of the running research has failed to look at a personalized approach to running form and has focused on “one size fits all” solutions. Not every runner needs to have a cadence of 180 steps per minute or run on their forefoot.

Research showing deviations in running form that can contribute to running injuries. There are 5 categories of running form. Each of the categories has specific drills and gait retraining cues to help improve form and reduce stress on the body.

In a more detailed analysis of running categories, we’ve identified 12 categories that were developed as part of a military grant. The goal in analyzing a runner’s form is to give them 1 or 2 simple ways to improve their form. Research has shown that reducing the stress of each step by 10% while running can allow a runner to go twice as far before their body breaks down for common injuries like stress fractures. Running form goes a long way in injury prevention!

Check out the categories in the picture above. Which characteristic(s) do you see most commonly? Hint – there may be more than one but it is still important to focus on the category that will have the biggest impact.

The gold standard for analyzing running form is to use 3D technology to get a complete picture of the most accurate data. If you are using 2D techniques, you may be able to identify some characteristics like overstriding, but are limited in quantifying running form errors. Luckily, 3D is much more affordable for runners wanting to improve their technique, performance, and reduce the risk of injuries.

Training load

60% of running injuries are due to training load errors, which often means that a runner is running too far, too frequently, or too fast. If we are really looking to prevent running injuries, training load must be part of the conversation. Training load goes beyond weekly mileage and looks at all stresses on your body (from running or from anything else).

Training load should also look at what your body is chronically prepared for, not just what you did last week. (Sorry, the 10% rule is kinda crap!)We describe in detail a method that we use called Acute to Chronic Workload Ratio that has been shown across various sports to be useful in injury prevention.

This method uses a combination of session based rate of perceived exertion (sRPE) and duration to calculate what a runner has done in the short term versus long term.

No matter how you decide to track your training, the most important thing is that you are consistent so that you can monitor trends that exist around running injuries. Learn what things contribute or prevent injuries so that you can modify your training for the future.

A general rule to avoid overtraining is to gradually increase your duration of activities per week while considering how much training you have done in the past month. Roughly 80% of your runs should be at 4/10 or less of intensity, which means you should be able to say the pledge of allegiance without gasping for air. This is a very simplified version of training advice, but something still that few runners do!

Equipment and environment

Equipment

Running shoes are often what runners look to when it comes to injury prevention, but unfortunately there has been limited evidence to show that running shoes can prevent injuries. What we have found is that runners have very unique responses to different shoes and they should definitely get their form analyzed in different shoes to see which pair suits them best. It may not be the case that shoes can’t help with injury prevention, it may just be that runners are not getting the right shoes for their unique needs!

Our general rules when it comes to running shoes are:

1. They should be comfortable
2. They should be light weight
3. They should not force a certain running form

Many running specialists would agree with the first 2 rules. Unfortunately, few people are considering the 3rd rule, which we feel may be the most important. Improper shoes have shown dramatic differences in running form using Helix 3D . Over time, this can have a big impact on injury prevention.

Environment

This may be a slightly counterintuitive point for running injury prevention, but softer surfaces may actually contribute to MORE injuries. I will preface this by saying that there are supported hypothesis of why this MAY be, but limited evidence to directly support it. (a challenging study to design).

The reason for this lies in a concept called stiffness. Think of stiffness as it relates to a spring. A spring with high stiffness does not move very far. A spring with low stiffness will go through more motion. When it comes to running and the human body, higher stiffness often means reduced ability to absorb the forces of running.

If someone runs on a soft surface (think track or grass), the body is able to immediately adjust their stiffness. This can lead to more stress on the joints instead of the muscles dynamically absorbing the forces.

The takeaway, softer surfaces may not always be best and we should acknowledge that changing surfaces will work the body in a different way that may contribute to injuries.

Well being

This is a pretty broad category that includes things like sleep, nutrition, mental health, etc. I could write long articles about each of these elements, but what I will say is that SLEEP is the number one performance enhancing activity any athlete can do and all of these elements of well being should be considered. A common message to my runners is that most people plan to increase their training but neglect to increase their recovery. The goal of any workout is for the body to adapt to the stress of the workout in a favorable way. Don’t skip out on the recovery, and realize that sometimes doing less may be more!

Time to start running

A lot goes into injury prevention, but few people can (or need to) address everything that goes into an injury profile. Small changes make a big difference IF those small changes are focused on the biggest priorities.

Proving that injury prevention works is extremely challenging, but we’ve have seen countless runners in my career from first timers to first place finishers reporting less injuries and way more enjoyments with running when they take the time to do the little things that matter most. It is worth the time invested. The best time to start is before the onset of even a slight pain…so get moving!

If you’re interested in improving your performance, contact us today for more information.

Have you ever seen a race photo and wondered if that is really what your running gait looks like? Chances are…no, that is not what your running gait looks like! A true gait analysis is not something that someone can do by looking at you run with just their eyes or by doing a quick picture or slow motion video. Running is a highly skilled activity, and not something we are born knowing how to do. Our running gait (AKA running form) does not have to be perfect, but it is a skilled activity that each runner can know and improve their running gait to boost running performance and assist in injury prevention.

In this article we want to show you why every runner should get a gait analysis by explaining what the benefits are, identifying what things can be measured, and explaining how this can be incorporated into run training programs. (medical/fitness professionals, you may want to skip down to how we break down the gait cycle and/or check out our free courses and certification courses for our systematic gait analysis approach).

Benefits of running gait analysis

If you can reduce the stress of every step while running by 10%, you can run twice as far before your body breaks down! [1] Considering that injuries and lack of consistency with run training are big limiters to performance, this is a big deal.

Reducing stress by 10% is easy to do, and that is why everyone, from recreational runners to elites, can benefit from understanding their unique running gait. If you think about running, it is one of the only sports people do not practice. All runners do is train (excluding most sprinters and fellow running nerds like myself). It would be the equivalent of a basketball practice, only consisting of five-on-five scrimmages with some sprints at the end. Let me convince you why you should know and practice your running style.

Running with better form can offer various benefits, from making running more enjoyable to reducing risk of injuries. Running with better form can offer various benefits, from making running more enjoyable to reducing the risk of injuries. Changing running form can even address specific injuries, such as knee pain. Over many years of working with all levels of runners, here are some of the main benefits my athletes have expressed:

• Reduced pain and fatigue while running
• Increased speed with reduced effort
• Higher mileage on shoes before they break down (financial health!)
• Learning the correct type of shoes for you (more on this below)
• Understanding how your flexibility and strength impact your running gait

Running economy

In addition to the numerous benefits above, I want to introduce the concept of running economy. Running economy is similar to miles per gallon in your car. How much energy do you need to put in to get speed out.

Many people have heard about VO2 max and assume that this is the primary determinant of running performance. In fact, running economy can explain the variance between runners of similar abilities.

So, how does this relate to your running form? Your running biomechanics are one of the factors that determine how efficient runners are. Strength is another big factor, and you can check out our article on how to add strength training to running here.

The point with bringing up running economy is that most runners think they only need to check out their running gait when they are injured. However, I have worked with some of the top professional runners and military personnel to help them significantly boost their performance by changing their running form. Stop wasting energy and become an efficient runner!

What is part of a gait analysis?

At a basic level, a gait analysis will look at how a runner moves throughout the running gait cycle. The two main phases of running are stance phase (foot is on the ground) and swing phase (foot is off the ground). We can further break down the running gait cycle into initial contact (when the foot his the ground), mid-stance phase (when the foot is ~halfway through stance phase) and terminal stance phase (sometimes called toe off or take off).

The big difference in the walking gait cycle and running gait cycle is a period of float during running where both legs are off the ground.

What is measured?

This is where things start to vary based on who is doing your analysis and what equipment they have available. More important than what is being measured is the accuracy and reliability of the measurement, as well as how that information informs the runner on how to improve their running gait.

biomechanics

This can often be a catch-all term, but in this context we are referring to a measurement of the changes in positions of your body and the joints. Sometimes this is also referred to as kinematics. 3D (high-tech cameras and sensors) is the gold standard for any running biomechanics and offers the highest level of accuracy and reliability. 2D done at a high frame rate can help identify running mechanics, but lacks reliability for most measures and should be thought of as more of a qualitative analysis than a quantitative analysis.

Examples of biomechanical measurements can include knee flexion or hip rotation throughout the various phases of the running gait cycle. Examining this data to see how it compares to normative data or looking for asymmetries can offer valuable information.

Many of the biomechanics are measured during stance phase, but there is valuable insight from swing phase mechanics as well. Most people will be familiar with their foot strike position (i.e. heel striking or forefoot), but foot strike is only a small portion of what can be measured.

The upper body can be measured, but there is less normative data for upper body mechanics and receives less attention. That does not mean arm swing it is not important, but it does mean we often look at the lower body first.

RunDNA uses biomechanics to put runners into categories. Each category has specific warm ups, drills, and running cues that are used to optimize your running efficiency. An example category is the overstrider.

The overstrider is someone who lands with their foot far out in front of their body at initial contact, causing high braking force. These running mechanics can slow speed and increase stress and this is often associated with a longer stride length. An overstrider may try cues to increase step rate (cadence), drive the knee, or change their lean angle while running. Check out the video below to see the difference between an overstrider and a collapser. What category do you think you would be?!

 

 

Kinetics

Kinetics is a term used in research setting to identify the forces acting on the body. Ground reaction forces are measured while the foot is in contact with the ground. Many researches look at forces at initial contact, but it is valuable to look throughout the complete gait cycle. The gold standard for measurement is a force plate, and often one integrated into a treadmill. This is very expensive, and not often found outside of research facilities.

There has been less emphasis on forces in the running research recently. Although I would gladly take a force plate treadmill if someone gave me one, I do believe that the data can lack guidance on what is causing forces and still need kinematic data along with it to make a decision on changing running form.

Temporospatial

A fancy word for something that you might look at for every run! Many wearable devices now offer great data on each run. In 2016 I did a research study that validated some of these numbers, including cadence (number of foot strikes in a minute), vertical oscillation (up and down motion), ground contact time (the time one foot is in contact with the ground)

You can use this data to get you started and observe your trends. If you change you form, these measures can be a reliable way to see if you are making changes or if you change form as you fatigue.

Pressures

More often these days, you will see pressure treadmills and 3D mapping of the foot. This can be helpful to identify differences in the left leg and right leg, but similar to forces it does not give much insight into why.

Often you will see pressure sensors when deciding on shoes. These sensors may help to identify pronation and supination during the running gait cycle, but that is only a small piece of the puzzle.

Using running gait data

I believe that one of the reasons that few runners actually get a gait analysis is because they have never really been told what to do after. At best, a gait analysis may have helped you pick out your shoes. You may have also gotten insight into why you had a running injury. Either way, you probably were not told much about how to change your run form.

RunDNA has worked with top professionals and the military to find the formula to faster and healthy running, which is why I strongly believe that every runners should get a gait analysis. At the end of each session, runners are given detailed instructions based on their personal movement patters.

A RunDNA gait analysis starts with a Runner Readiness Assessment to identify flexibility and strength deficits. Running form is a big part of healthier and faster running, but runners need more. Limitations in flexibility or strength may determine what types of cues or training plan you can do to maximize results.

After the Runner Readiness Assessment, athletes do a gait analysis and are put into a gait category with specific programs. Each category’s program consists of a gait retraining program with walk/run and graded feedback. Adapting to the new form with a gradual approach has been shown to produce better results that last.

Finally, all of the results and programs are put into the RunDNA app where you get detailed instructions on exactly what you need to do. There are even videos to explain drills and exercises. You can sync you wearable to get accurate training load data, showing you how to avoid common mistakes in your run training.