Run Better and Safer -- Put Your Best Foot Forward!
Today is the first Wednesday of June, so it's National Running Day! Whether you like to jog at a comfortable pace or you prefer sprinting and seeing how fast you can go, running is an excellent way to exercise. But why do you sometimes feel sore after you run?
Soreness and injuries are more likely to occur if you don't have good running form. One important part of running form is your gait.
Types of gait
"Gait" is the way you naturally move when you walk or run. There are three types of running gait, and each one describes a different kind of pronation. "Pronation" is the way your foot tends to tilt toward one side or the other as it hits the ground.
Normal/neutral pronation is when your foot tilts inward about 15 percent as it lands on the ground. This slight angle helps the foot absorb the shock of impact so it can easily push forward again.
Supination/under pronation is when your foot tilts in an outward direction as it hits the ground. But since 15 percent inward is the angle of neutral pronation, if your foot rotates inward less than 15 percent, this also counts as supination. With supination, your knees turn outward when you run.
Overpronation is when your foot tilts inward more than 15 percent, and this also means that your knees are turning inward when you run.
How to determine your gait
Knowing your gait can make you more aware of your movements as you run. It can also help you find the right running shoes.
Look at the shoes you normally run with. Examine the soles and look closely at which side has the most wear and tear. If the insides of your soles are more worn than the outsides, your feet might be overpronating. On the other hand, if it’s the outsides of the soles that are the most worn down, that’s a sign that your feet are under pronating.
Another way to determine your gait is to go running with a friend and ask them to observe the way your knees move when you run.
Tips for better running
It’s best to run in shoes that are not too soft and cushioned.
Running shoes should be wide enough to give your toes plenty of room.
Ask a professional to help you find the best running shoes to fit your gait. You can get your shoes properly fitted at an athletic shoe store, or see a podiatrist.
When running, avoid landing on your heels because that adds strain to your knees.
Let your feet land smoothly so that they don’t slam heavily onto the ground.
Try to let your feet strike the ground underneath your knees, not in front of your knees.
Engage your core by slightly squeezing your naval in to help avoid back strain.
Keep these tips in mind and you’ll be able to run with less strain and more fun!
