Your Ultimate Guide to Gait Analysis

Whether you are training for your first 5K or your tenth marathon, understanding the mechanics of your stride is the first step toward better performance and staying injury-free. By identifying how your body moves, you can unlock a more comfortable and efficient way to run.

What is gait analysis?

Gait analysis – sometimes called running gait analysis – is a process used to assess your running motion.

It’s an in-person test, conducted using specialist equipment that collects data on how you move when you run and walk.

The main aim of gait analysis is to understand your pronation type – how your feet roll inward or outward when you move – so the right shoes can be recommended.

Your natural roll should act as a shock absorber, distributing the force from your heel striking the ground and reducing the impact that travels up your body. If this is what happens automatically when you run, you have a neutral pronation type. However, if your feet move too much one way or the other, it will either be:

• ‘Overpronation’, which occurs when your feet roll inward too much.
• ‘Underpronation’ (supination), which occurs when your feet don’t roll inward enough.

Both of these movements can be problematic, potentially causing injuries and recurring aches and pains. However, this risk can be reduced with specially designed shoes, which is why gait analysis is so important.

Read on to learn about how gait analysis can help you find out more about your running style, which shoes are best for you to wear according to your pronation type, and what to expect from a gait assessment appointment.

Why is gait analysis important for runners?

Gait analysis is a simple process, but it can make a huge difference to your running – both now and in the future.

The data gathered in your assessment will give you detailed information about how you move at different paces, providing vital insight which can:

• Prevent injury.
• Identify any areas of potential weakness.
• Pick up on muscles which are too tight.
• Make your running style more efficient.
• Help you get faster.
• Help you identify the right shoes for your running style.

That’s why undergoing a running gait analysis could be the secret weapon you need to boost your running performance.

Your step-by-step guide to the ASICS gait analysis experience

Making sure your running shoes match your running style couldn’t be simpler.

At ASICS, we offer a free, comprehensive gait analysis assessment at many of our stores; use our store locator tool to find the nearest location offering this service.

Appointments last around 15-30 minutes, and include five simple steps:

Step 1: The pre-assessment consultation. We’ll ask you all about your running goals, current mileage, any recent injury history, and what shoes you like to wear. This information helps us personalise your appointment and ensure our advice is tailored to your requirements.

Step 2: A footwear inspection. Make sure you bring your current running shoes. Our running expert will need to inspect the wear pattern on them – this will give them their first clues about your running style and pronation type.

Step 3: The video test. We’ll ask you to run on a treadmill in neutral shoes for 30-60 seconds while we record your running motion.

Step 4: Expert review and diagnosis. Our expert will get to work assessing your biomechanics. They’ll slow down your running footage for frame-by-frame analysis, examining how your feet make contact with the ground and the movement immediately after.

Step 5: Shoe prescription and test run. Our expert will pick out some shoes which match your running style – either a stability shoe, or a neutral gait shoe – and you’ll take them for a spin on the treadmill. We’ll then do another visual assessment to analyse the difference in your gait. We’ll repeat this process if needed, until we find your perfect pair of shoes.

Understanding your running gait assessment results: Different pronation types

One of the key pieces of data you’ll find out in your running gait assessment is your pronation type, and our expert will tell you if you are a neutral, over-, or underpronator.

What is neutral pronation?

If the running gait assessment shows you have neutral pronation, this means your foot lands on the outside of the heel, then rolls slightly inward to naturally absorb shock and support your body. This is the optimal pronation level, and we’ll recommend that you select a neutral-pronation shoe.

What is overpronation?

Overpronation means that your foot lands on the outside of the heel, then rolls inward too much, shifting your body weight to the inner edge of your foot. You’ll need to pick from our wide selection of overpronation shoes, which will offer you maximum stability and reduce the risk of injury.

What is underpronation?

If you’re told at your appointment that you’re an underpronator, this means that the outer side of your heel hits the ground at an increased angle with little or no inward rolling. This is known as ‘supination’ and causes excess shock to be transferred through your lower legs.

Our expert will help you pick the perfect pair of underpronation shoes, featuring precision-placed cushioning to absorb impact.

What other running inefficiencies does gait analysis detect?

We won’t just look at your feet; during your gait analysis appointment, we’ll take a close look at your running style as a whole to explore whether we can help you improve your running technique.

We’ll take the following factors into account to help us piece together a full picture of your natural movement.

Running cadence

Your running cadence is the number of steps you take per minute. While it’s a personal measurement which differs from runner to runner, in general, the higher the cadence, the better; long, slow strides are inefficient and can cause injuries. Check out our guide to running cadence for more information.

Foot strike

Assessing whether you’re a heel-, midfoot-, or forefoot-striker might sound very similar to analysing your pronation type, but it is a subtly different measurement. Your pronation type describes how your feet roll in or out after landing, while ‘foot strike’ refers to which part of your foot lands first.

If you run with a rearfoot strike (heel strike), you may be at increased risk of hip, knee, or lower back pain, as well as lower-limb stress fractures. And if you forefoot strike – meaning you tend to run more on your tiptoes – it increases your odds of suffering from Achilles issues.

Core strength

If our gait expert identifies that your hips are dropping, that you are off balance, or that your knees roll inwards while running, this could be a sign that your core isn’t as strong as it should be.

Lack of flexibility

During your treadmill runs, our expert will also pay close attention to any movement patterns which might suggest tightness in your lower body. Signs like lifting your heels off the ground too soon or pointing your feet outward could suggest your calves are too tight, and limited knee extension might suggest hamstring inflexibility.

Gait analysis: the key to your running performance

Whether you’re just starting out or chasing a new PB, understanding how you run can help ensure none of your hard work goes to waste.

Gait analysis helps you move more efficiently, choose the right shoes, and reduce your risk of injury, making it a crucial step in your running management strategy.

Use our store locator tool to book a professional, in-depth assessment with one of our gait analysis experts, and we’ll help you keep racking up the miles for years to come.

FAQs: Everything you need to know about running gait analysis

Why is gait analysis important?

Gait analysis is important because it helps identify your unique running style. Understanding how your feet and legs move allows us to find the ideal pair of shoes to reduce the amount of compensating your body has to do while running.

When joints are imbalanced, large muscle groups like the hamstrings, glutes, and quads often do less of the work they’re supposed to, leaving smaller stabilising muscles to pick up the slack. If these muscles are forced to compensate mile after mile, the extra strain can lead to long-term niggles and injuries that interrupt your training.

Do I need a gait analysis?

If you’re an experienced runner who already knows which shoes suit your running type and rarely experiences recurring injuries, gait analysis may not add much for you.

However, for new runners – or more advanced runners returning from injury – it’s a fantastic way to learn more about your running style, discover areas for improvement, and find the shoes that are likely to help you improve. You’ll also get the chance to try different pairs with expert guidance, including options you may not have considered.

How much does gait analysis cost?

At ASICS, our in-store video gait analysis is completely free. You should only expect to pay if you’re receiving a more detailed service than the standard assessment we provide.

How do I find my nearest ASICS store?

Our trained staff are ready to help with fittings and diagnostic services, including pronation analysis, supination checks, and pressure distribution assessments. Use our store locator to find a location near you and book your gait analysis.

How long does a gait analysis take?

A typical ASICS in-store gait analysis lasts 15–30 minutes. This includes a quick chat about your running history and goals, a treadmill run, a frame-by-frame video review, and trying on different shoes to see which work best for your pronation type.

Is gait analysis worth it?

Absolutely! Whether you’re new to running or a regular runner who wants some answers on why you’re dealing with recurring aches and pains, gait analysis can help. It could address any existing issues and help you identify the ideal shoes to balance your foot movement.

Who should get a gait analysis?

Anyone who runs. All new runners should book a gait analysis appointment. Experienced runners would benefit from a re-analysis every 1-2 years or whenever they switch to a new shoe model, as gait can subtly change with age, injury, or training load.

What should I bring to a gait analysis appointment?

You just need to bring along your current running shoes, if you have any. We’ll examine these to check for signs of any issues with your pronation or footstrike.

What should I wear for a gait analysis?

Choose clothing that allows your legs and feet to be fully visible. Shorts, or running tights/tracksuit bottoms which roll up, are ideal. Don’t forget your running shoes, so we can check the wear patterns and make precise recommendations.

How often should I get my gait analysed?

We recommend a full assessment every 1-2 years, or after a significant injury. It’s also helpful to check your gait when trying a new shoe model, to make sure your shoes are still supporting your running style.