Can gait retraining help you achieve your running goals?

Due to the repetitive nature of running, overuse injuries are common.

Often the most common approach to mitigate running injury is to strengthen the muscles that we use whilst running.

However, we can also practice how we run and alter our running gait pattern in order to further reduce the risk of overuse injuries.

There are some running gait patterns that can predispose a runner to overuse injuries

Some of the most common ‘risky’ running gait patterns includes excessive hip adduction and contralateral pelvic drop.

These particular malalignments has been associated with patellofemoral pain, Iliotibial band syndrome and tibial stress fractures.

By altering your running gait pattern, you may be able to change and reduce the distribution of load on your muscles and joints.

This is why running gait retraining can be useful to implement alongside your strength training.

Running gait retraining may involve implementing alterations such as increasing step cadence, reducing stride length and becoming more aware of your trunk, hip, and knee alignment whilst out on a run.

In summary, the human body has an incredible ability to adapt.

So don’t forget that we can train and alter our body’s movement patterns in ways that may help to reduce the risk of overuse injuries.

Niamh McMullan, Physiotherapist