What is Gait Analysis and Why Should You Do It?

Are your feet high-arched or completely flat? Do your ankles pronate or supinate (roll inwards or outwards) when you run? To prevent injuries stay strong ,y and optimise your running performance, you need the right shoes for your gait — and gait analysis delivers the insights you need.

Here’s everything you need to know.

What is gait analysis?

A gait analysis evaluates your unique running style (i.e, your running gait) by studying your body’s movements and mechanics as you run. It uncovers characteristics like your pronation, foot arch type, stride length, foot strike, and posture during the gait cycle.

Your gait cycle is simply the repetitive sequence of movements you make when walking or running. It starts from the point your foot is on the ground (stance phase) to when it’s advancing forward (swing phase). Gait analysis assesses how your body moves through your gait cycle to understand how you run.

Why gait analysis matters for runners

If you have bad running form — or, if you’re wearing the wrong type of shoes for your gait — you put yourself at risk of injury, long-term issues, and decreased performance. Anyone is susceptible to these risks, whether you’re a competitive marathoner or are just getting started with running.

Gait analysis puts your running style under a microscope. It spotlights gait abnormalities and form issues, such as overstriding or excessive vertical oscillation (bouncing). These are issues that you want to fix to avoid injury and improve your performance.

And, crucially, gait analysis tells you what kind of running shoes you need.

Wearing the wrong running shoes doesn’t just cause temporary discomfort. Along with training errors, they can trigger and exacerbate various short and long-term injuries, from joint pain, shin splits, and plantar fasciitis, to tendonitis in your feet or ankles. 

Thanks to gait analysis, you can better understand your foot type, pronation type, and any potential issues you're at risk of. This helps you pick the right shoes for you, balancing comfort and injury prevention with running efficiency.

Types of pronation

Pronation describes the way your foot rolls inwards when your foot strikes the floor while running. Our feet pronate to absorb the shock and distribute pressure as our feet impact with the ground.

Pronation is a spectrum that has three distinct types: overpronation at one end, underpronation on the other, and neutral in the middle. Knowing where you fit can help you identify the right running shoes for you.

Overpronation

Overpronation is when your ankle rolls excessively inwards or downwards when your feet hit the ground. By "excessive", we mean more than the “optimal” 15 degrees, though this varies according to the individual.

As your foot arch collapses, the inner edges of your feet absorb most of the shock, putting strain on your muscles and tendons. And, as you push off, you put excessive pressure on your big toe and second toe. This affects your stability and increases your risk of foot and ankle injuries.

But don’t worry — over 60% of people are estimated to overpronate to some degree. So, there are plenty of shoes available that offer the added stability and support you need. Look out for shoes with midsole motion control, additional cushioning, and firm arch support

Underpronation

Underpronation is when your foot rolls excessively outwards, putting unnecessary pressure on the outer edges of your feet and smaller toes. It can lead to running injuries like ankle sprains, heel pain, and plantar fasciitis. 

Most people who underpronate can get away with wearing a neutral, cushioned shoe with gentle arch support. Avoid shoes designed for overpronation. They aim to prevent your feet from rolling inward, which is exactly the opposite of what you’re trying to achieve.

Neutral

If your foot rolls inwards by about 15 degrees, you have what’s called neutral pronation. This means that your feet evenly distribute pressure upon impact with the ground. 

If you land on your outer heel and then roll inwards towards your toes, with the arch of your foot collapsing to absorb some of the pressure, then congratulations — you’re a neutral pronator. Depending on other factors, this means you could be less susceptible to injury and can suit most types of shoes. 

Foot arch type

A gait analysis also tells you what type of foot arch you have: a high arch, normal arch, or low arch/flat foot. 

High arch

High-arched feet have an arch that’s raised higher off the ground. This means your arch absorbs less impact when running, which puts extra pressure on the rest of your foot. 

High-arched feet are commonly linked to underpronation and can cause issues like ankle inflexibility, balance difficulties, and foot pain. 

A lightweight, neutral shoe with added cushioning and high-arch support can help. 

Normal arch

A normal arch is slightly raised off the ground. This evenly distributes weight and impact, and provides optimal balance.

If you have a normal arch, you’re looking to maintain neutral pronation. So, look for neutral shoes with firm midsoles, avoiding extra stability or motion-control.

Low arch or flat foot

If you have a low arch — often described as “flat feet”, the sole of your foot entirely touches the ground when standing. This has a tendency to cause overpronation. Approximately 1 in 4 adults have flat feet, according to the NHS.

While this doesn’t often cause problems, you’re more vulnerable to running-related injuries if you don’t wear shoes that have added structure and stability. Seek stable, motion-controlled running shoes that are designed with a straight last and heel seats.

Why you should get a professional gait analysis

Although a basic gait analysis can be done by yourself, enlisting the services of professionals gives you a more in-depth look using specialised machinery — as well as tailored, expert footwear recommendations.

Many local running retailers offer free in-store gait analysis services and machines. All you have to do is run on a treadmill for around 30 seconds to get a technical analysis of your running gait, including foot placement, stride characteristics, force distribution, pronation, and more.

And it’s not just their high-tech digital software that’s a draw. With years of industry experience, your local running retailer is a trusted voice for running footwear recommendations. They can suggest the best shoes and performance running socks for you in alignment with your pronation and foot arch type, along with your preferences and aspirations. 

How to do a gait analysis by yourself

The most reliable way to get a gait analysis is by visiting a specialist running store. However, you can try a few simple methods at home to get an idea of your arch type and running style.

The wet foot test

The wet foot test is a DIY way to roughly estimate your foot arch type. It only takes a few seconds and involves these simple steps:

• Wet your feet with water.

• Step onto a dark piece of cardboard or paper using all of your weight.

• Step off and observe the arch in the footprint you’ve made.

If your footprint mostly shows your heel and toes, with little to no midsole in between, then you have high arches and potentially underpronate.

If your footprint shows your whole foot, with little to no curve in the middle, then you have low arches and possibly overpronate.

If your footprint has a noticeable curve in the middle but still shows most of your foot, then you have normal arches and are more likely to pronate neutrally, although this isn't a guarantee.

Look at your shoes

The wear patterns on your current running shoes can reveal where your feet strike and, in turn, your degree of pronation. 

If you notice excessive wear on the inside edge of your shoe, you might be overpronating. But if you spot excessive wear on the outer edges, this could indicate that you're underpronating.

Film yourself running

A DIY gait analysis won’t be as in-depth as a professional gait assessment. But it can give you a good idea of your running style and pronation.

Using a camera on a tripod (or a friend with a smartphone), record yourself running from multiple angles. You can do this on an indoor treadmill or on outdoor terrain. Just make sure the surface is flat and firm, and you have good lighting. 

Key takeaways

Whether you want to run faster, run for longer, or simply feel comfortable during a leisurely jog, your gait shouldn’t hold you back. A gait analysis helps you find shoes that work with you rather than against you, regardless of flat feet, high arches, or over/underpronation. 

Once you’ve completed your gait analysis, shop around for running shoes that offer the comfort, stability, and support you need. 

FAQs

How often should I have my gait analysed?

We recommend getting your gait analysed every time you need to buy a new pair of running shoes, just to account for any changes. 

How much does gait analysis cost?

Most running retailers offer free gait analysis services, so you don’t have to spend a penny to get an in-depth evaluation. 

How often should I change my running shoes?

Every 300-500 miles is the general consensus for how often you should replace your running shoes. That said, yours might wear out quicker or last longer depending on the shoe quality, the terrain you run on, and how much you pronate. Can gait change over time?

Yes. With age, your levels of flexibility, mobility, and power tend to decrease, which can slightly affect your gait. Other factors, like weight gain/loss, previous injuries, and changes in fitness and strength levels, can also cause gait changes.