A gait analysis is a biomechanics assessment that examines how an individual walks or runs, focusing on foot strike, body mechanics, and movement patterns. When used for choosing running shoes, it helps match footwear to the runner’s unique motion to improve comfort, reduce injury risk, and optimize performance.
What is Gait Analysis?
Gait analysis is the systematic study of human locomotion, often performed using visual observation, video recording, or advanced motion-capture technology. For running shoes, it identifies factors such as stride length, pronation type, and pressure distribution across the foot during running. In professional or retail contexts, gait analysis is typically conducted on a treadmill with cameras recording the runner’s foot movement from multiple angles.
The purpose is to find running shoes that complement the runner’s biomechanics, offering adequate support, cushioning, and stability based on their movement style.
Why Gait Analysis Matters for Running Shoes
Running involves repetitive impact forces, typically 600–1,200 foot strikes per mile. Poor shoe choice can magnify mechanical imbalances, leading to common injuries like plantar fasciitis, shin splints, knee pain, and IT band syndrome. A gait analysis helps by:
- Detecting overpronation (foot rolls inward excessively), which may require stability or motion-control shoes.
- Identifying underpronation/supination (foot rolls outward), often needing cushioned shoes with flexible soles.
- Confirming neutral pronation, allowing for a broad selection of neutral shoes.
By matching shoes to gait type, runners minimize stress on the joints and muscles while improving running efficiency.
Key Components of a Running Gait Analysis
Foot Strike Type
The analysis begins with determining foot strike patterns:
- Heel Strike: The heel hits the ground first. Common among beginners and long-distance runners.
- Midfoot Strike: The middle of the foot contacts the ground first, distributing force more evenly.
- Forefoot Strike: The toes and ball of the foot land first. Common among sprinters and minimalist shoe users.
Each strike type influences shoe selection, particularly in heel cushioning and midsole flexibility.
Pronation Assessment
Pronation is the natural inward roll of the foot after landing. A gait analysis categorizes it into:
- Neutral Pronation: Balanced foot roll and weight distribution.
- Overpronation: Excessive inward roll, potentially stressing knees and ankles.
- Underpronation: Limited inward roll, increasing pressure on the outer foot and risk of impact injuries.
Retail specialists use slow-motion footage to measure the angle of pronation precisely.
Step Symmetry and Body Mechanics
A complete gait analysis doesn’t just look at feet—it examines hip rotation, knee alignment, and arm swing. Asymmetries can lead to shoe prescriptions that account for additional stability requirements.
Methods of Gait Analysis in Shoe Fitting
Visual Observation
Many running stores perform gait assessments through direct visual observation as customers run on a treadmill. Specialists watch from behind or side angles to note pronation type and landing style.
Video Analysis
High-frame-rate cameras record running motion. Slow-motion playback allows precise measurement of movement angles, stride length, and pronation degree.
Pressure Mapping
Advanced setups use force plates or in-shoe sensors to measure pressure distribution during running. This provides detailed insight into which parts of the foot bear the most load.
Motion Capture Systems
Biomechanics labs sometimes employ marker-based motion capture for research-level gait analysis, offering the most accurate depiction of joint kinematics.
Gait Types and Recommended Running Shoes
Neutral Gait
- Characteristics: Even weight distribution, moderate pronation, smooth stride.
- Recommended Shoes: Neutral running shoes with balanced cushioning.
Overpronated Gait
- Characteristics: Foot rolls inward excessively; arch collapses during stance phase.
- Recommended Shoes: Stability shoes or motion-control shoes with firmer midsoles and arch support.
Underpronated (Supinated) Gait
- Characteristics: Foot rolls outward; less shock absorption capacity.
- Recommended Shoes: Cushioned shoes with softer midsoles to absorb impact.
Measuring Gait for Running Shoes
During a standard shoe-fitting gait assessment:
- Baseline Questions: The runner’s mileage, injury history, and terrain preference are noted.
- Visual Recording: Runner is observed barefoot to identify natural movement.
- Treadmill Test: Runner wears shoes for analysis to simulate their usual running conditions.
- Pronation Analysis: Measured from rear and lateral perspectives.
- Foot Arch Inspection: Determines shoe support requirements.
- Recommendation: Shoe type is selected based on gait data.
Benefits of Performing Gait Analysis Before Buying Running Shoes
- Injury Prevention: Proper shoes reduce stress on joints and prevent repetitive strain injuries.
- Improved Performance: Matching shoe mechanics to gait can increase running efficiency.
- Comfort Optimization: Runners feel less fatigued when shoes complement their biomechanics.
- Longevity of Shoes: Shoes suited to gait patterns wear evenly, extending usability.
Factors Beyond Gait to Consider
While gait analysis is crucial, shoe choice also depends on:
- Running Terrain: Trail shoes vs road shoes.
- Running Distance: Long-distance shoes vs sprinting shoes with different cushioning profiles.
- Foot Shape: Width, instep height, and toe box size.
- Personal Preference: Some runners prefer more or less cushioning despite gait recommendations.
Limitations of Retail Gait Analysis
Retail gait analyses are often short and focus solely on pronation. They may overlook hip and torso motion or long-term fatigue effects. Advanced biomechanics labs provide deeper insights, but the cost and time requirements are higher. Also, running form can change over time or with different speeds, meaning gait analysis should be periodically repeated.
A gait analysis is an essential tool for selecting the right running shoes, especially for preventing injury and enhancing performance. By assessing foot strike, pronation type, stride symmetry, and pressure distribution, this method ensures runners get shoes tailored to their unique biomechanics. Whether performed in a professional lab or at a specialist running store, gait analysis offers valuable insight that transforms shoe shopping from guesswork into science. Selecting running shoes based on gait not only improves comfort but supports long-term health and efficiency in running.