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Running Shoe Gait Analysis: Is It Worth It And Should You Trust The Results?

Buying a new pair of running shoes can be one of the most important decisions a runner makes. The right shoes can make training more comfortable, help you stay injury free and give you confidence when tackling anything from a parkrun to a marathon. Visit most specialist running shops and you'll almost certainly be offered a gait analysis before making your purchase. For many runners, particularly those new to the sport, this can seem highly scientific and definitive.

Buying a new pair of running shoes can be one of the most important decisions a runner makes. The right shoes can make training more comfortable, help you stay injury free and give you confidence when tackling anything from a parkrun to a marathon. Visit most specialist running shops and you'll almost certainly be offered a gait analysis before making your purchase. For many runners, particularly those new to the sport, this can seem highly scientific and definitive. A short run on a treadmill, a quick video review and suddenly you're being told which shoes you should wear. The reality is a little more complicated. Gait analysis can be a useful tool and has helped countless runners find suitable footwear, but it is only one part of the shoe-buying process. Understanding what it can tell you, what it can't tell you and how much weight you should give the results will help you make a far more informed decision when investing in your next pair of running shoes. What Is Running Shoe Gait Analysis? Gait analysis is simply the assessment of how your body moves while running. In a specialist running shop this usually involves running on a treadmill for a short period while a camera records your foot strike and lower leg movement. The footage is then reviewed to identify how your foot behaves as it lands and pushes off from the ground. The primary purpose is to determine whether you may benefit from a neutral running shoe or a stability running shoe. While this sounds straightforward, it is important to remember that the treadmill assessment offered by running stores is very different from the detailed gait analysis performed by physiotherapists, podiatrists and sports scientists. A clinical assessment can take hours and involve sophisticated technology, whereas a shoe shop assessment is designed simply to guide footwear recommendations. It should therefore be viewed as useful information rather than a complete diagnosis of how you run. How Does Gait Analysis Work? Most gait analysis sessions focus on a movement known as pronation. This is the natural inward rolling motion of the foot that occurs after it lands on the ground and forms part of the body's shock absorption system. Every runner pronates to some degree and, despite what some people believe, pronation itself is not a problem. During the assessment, the person reviewing the footage will be looking to see whether your foot appears to roll inward more than expected, remains relatively neutral or rolls outward. Based on these observations they will normally recommend several shoes for you to try. The process can be useful because it helps narrow down what can otherwise be an overwhelming number of options. However, it is worth remembering that the assessment is based on a brief snapshot of your running style and not on hours of observation across a variety of conditions and distances. Neutral Vs Stability Running Shoes The outcome of most gait analysis sessions is a recommendation for either a neutral running shoe or a stability running shoe. Neutral shoes are designed to provide cushioning, comfort and flexibility without attempting to alter the way the foot moves. Stability shoes contain additional support features designed to guide the foot through the running stride and reduce excessive inward movement. For years, runners were placed very firmly into one category or the other and shoe recommendations were often made solely on the basis of pronation. Modern thinking has become far more flexible. Running shoe technology has evolved dramatically and many shoes now sit somewhere between the traditional categories. Some runners who are classified as overpronators remain perfectly comfortable in neutral shoes, while others genuinely benefit from additional support. This is one reason why comfort should always play a major role in the final decision. The Benefits Of Gait Analysis There is no question that gait analysis can be helpful, particularly for newer runners. Walking into a running shop and being faced with dozens of different models can be intimidating, especially if you have little experience of technical footwear. A gait assessment provides a useful starting point and can quickly eliminate shoes that are unlikely to suit your running style. It can also encourage conversations about previous injuries, training habits and running goals, all of which contribute to finding the right shoe. In the hands of an experienced shoe fitter, gait analysis can be a valuable part of the process. It offers guidance, provides structure and gives runners more confidence when making what is often a significant financial investment. The Limitations Of Gait Analysis While gait analysis can be useful, it does have limitations. Most assessments last less than a minute and are performed on a treadmill in an unfamiliar environment. Many runners rarely use treadmills during their normal training, so there is always a question mark over whether the footage truly reflects how they run outdoors. Running form can also change significantly as fatigue develops, meaning the way somebody moves after thirty seconds may be very different from how they move after ten miles. The experience of the person conducting the assessment is another important factor. Some running store staff possess years of shoe-fitting knowledge, while others may be relatively new to the process. Perhaps the biggest limitation of all is that gait analysis cannot tell you whether a shoe feels comfortable. It can narrow down the options, but it cannot make the final decision for you. What If The Shoes Don't Feel Right? One of the biggest mistakes runners make is purchasing a shoe simply because the gait analysis recommended it. If a shoe feels uncomfortable from the moment you put it on, that should immediately raise concerns. Running shoes are not like formal footwear that requires breaking in. The vast majority should feel comfortable from the first run. The most sophisticated gait analysis system in the world cannot tell you how your feet will feel after an hour of running or whether a shoe will feel natural over marathon distance. That's something only you can determine. If a recommended shoe feels awkward, restrictive or simply not right, don't be afraid to try something else. There is rarely only one suitable shoe for any runner and the best running shops will encourage you to test multiple options before making a final choice. What If You Don't Agree With The Results? This situation is far more common than many runners realise. Experienced runners are sometimes told they need stability shoes despite having spent years running comfortably in neutral models. Others are advised to make significant changes to their footwear despite having no injury history whatsoever. If you have been successfully running in a particular type of shoe for years, there is no reason to abandon it purely because of a short treadmill assessment. Gait analysis should be viewed as additional information rather than an instruction that must be followed without question. Equally, if you are struggling with recurring injuries or discomfort, it may be worth exploring the recommendations in greater detail. If you're unsure, this is a good opportunity to read our guides on choosing running shoes, understanding stability shoes and avoiding common shoe fitting mistakes before deciding which direction to take. Take your time when choosing your shoes. The right pair will lead to miles of happiness! Alternatives To Gait Analysis Not every runner chooses their shoes through gait analysis and many have never stepped on a treadmill in a running shop. Comfort remains one of the most effective indicators of whether a shoe is likely to work well. Trying on several pairs, jogging around the shop, or just outside, and comparing how each model feels can often provide more practical information than a brief video assessment. Looking at the wear patterns on your existing shoes can also reveal useful clues, while your injury history and previous footwear choices should always form part of the decision-making process. If a particular model or category of shoe has served you well over many years of training, that information is every bit as valuable as anything produced by a camera. Should You Have Gait Analysis Before Buying Running Shoes? The simple answer is yes, provided you view it as one tool among many rather than the final word on shoe selection. A gait analysis can provide useful information, help narrow down the choices and point you towards shoes that might suit your running style. However, it should never override comfort, common sense or personal experience. The best running shoe is usually the one that feels comfortable, supports your training and allows you to run consistently without problems. Use gait analysis as guidance, listen to experienced shoe fitters and trust your own judgement. Running shoes are highly personal and finding the right pair is often a combination of science, experience and feel. Ultimately, your feet will tell you far more than a thirty-second treadmill video ever can.

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