What are the Most Common Running Gait Issues New Runners Face?

For beginner runners, several common gait problems can arise, often due to lack of experience, improper technique, or insufficient strength and flexibility. Physiotherapy can play a crucial role in addressing these issues to enhance performance and prevent injuries. Here are some common running gait problems for beginners and how physiotherapy can help:

1. Overstriding

• Description: Overstriding occurs when the foot lands too far ahead of the body's center of mass, often resulting in a heel-first strike.

• Problems: This can lead to increased braking forces, which may contribute to knee, hip, and lower back pain. It can also reduce running efficiency.

• Physiotherapy Solutions:

  • Gait Analysis: A physiotherapist can analyze your running gait to identify overstriding and recommend adjustments.

  • Strengthening Exercises: Focus on strengthening the core, hips, and legs to improve overall stability and control.

  • Cadence Training: Increasing your running cadence (steps per minute) can help reduce overstriding by encouraging shorter, more efficient strides.

    
    

2. Over pronating or Supinating

• Description: Pronation refers to the inward rolling of the foot upon landing, while supination is the outward rolling.

• Problems: Excessive pronation or supination can lead to a range of injuries, including shin splints, plantar fasciitis, and knee pain.

• Physiotherapy Solutions:

  • Footwear Recommendations: A physiotherapist can suggest appropriate footwear or orthotics to correct excessive pronation or supination.

  • Strengthening and Stretching: Exercises targeting the muscles of the foot, ankle, and lower leg can help manage these issues. For example, strengthening the intrinsic foot muscles can support better foot alignment.

    
    

3. Poor Posture

• Description: Many beginners have issues with running posture, such as slouching or leaning too far forward.

• Problems: Poor posture can lead to inefficient running mechanics and increase the risk of back, neck, and shoulder pain.

• Physiotherapy Solutions:

  • Postural Training: Exercises to improve core strength and spinal alignment can help maintain good posture while running.

  • Education: A physiotherapist can provide guidance on proper running form and body alignment to reduce strain.

    
    

4. Inefficient Arm Swing

• Description: Beginners may have an exaggerated or inefficient arm swing, which can affect balance and running efficiency.

• Problems: Improper arm movement can lead to wasted energy and affect running rhythm.

• Physiotherapy Solutions:

  • Form Drills: Physiotherapists can recommend drills and exercises to improve arm swing and overall running form.

  • Video Analysis: Using video analysis, a physiotherapist can help visualize and correct inefficient arm movement patterns.

    
    

5. Weak Hip Muscles

• Description: Weakness in the hip muscles can lead to inadequate support and alignment during running.

• Problems: Weak hip muscles can cause issues like hip pain, knee pain, and an unstable running gait.

• Physiotherapy Solutions:

  • Strengthening Exercises: Specific exercises to strengthen the glutes, hip flexors, and hip abductors can improve stability and running form.

  • Functional Training: Incorporating functional exercises that mimic running movements can enhance hip strength and coordination.

    
    

6. Lack of Flexibility

• Description: Limited flexibility, particularly in the hamstrings, calves, and hips, can affect running mechanics.

• Problems: Tight muscles can lead to decreased stride length and increased risk of muscle strains.

• Physiotherapy Solutions:

  • Stretching Programs: Regular stretching routines can improve flexibility and range of motion.

  • Foam Rolling: Techniques like foam rolling can help release muscle tension and improve flexibility.

    
    

General Physiotherapy Approaches

• Education: Physiotherapists can provide education on proper running technique, injury prevention, and self-care strategies.

• Personalized Exercise Programs: Tailored exercise programs can address specific gait issues and improve overall running mechanics.

• Injury Management: For existing injuries, physiotherapists can offer treatment and rehabilitation to ensure a safe return to running.