Running gait is the way your foot moves when it strikes the ground and transitions through the stride cycle. Understanding your gait can help you choose the right running shoes, prevent injuries, and improve performance. Here’s how to determine your running gait. Plus get out the ruler and measure your foot so you can use our foot type calculator. Scroll down or click here.
What Is Running Gait?
Running gait refers to the biomechanical pattern of your footstrike, midstance, and push-off while running. It typically falls into one of three categories:
- Neutral Gait: Your foot lands evenly and rolls slightly inward (pronation) to absorb shock before pushing off.
- Overpronation: Your foot rolls excessively inward, placing extra stress on the inner side of your foot and ankle.
- Underpronation (Supination): Your foot rolls outward, causing more pressure on the outer edge and less natural shock absorption. This can lead to a higher risk of ankle injuries and stress fractures.
How to Identify Your Running Gait
Running gait can be analyzed through simple at-home methods or professional assessments. Here are a few approaches:
The Wet Foot Test
This simple method helps reveal your arch pattern and foot posture. Try the steps below:
- Wet the bottom of your feet.
- Step onto a dry surface like a piece of paper or cardboard.
- Examine the imprint:
- A balanced curve with a visible arch suggests a neutral gait.
- A flat or nearly full footprint suggests overpronation.
- A thin, curved footprint with a narrow connection between the heel and toes suggests underpronation (supination).
Examine Your Running Shoes
Inspect your shoes to see how they wear down, which can indicate your gait. Look for the following:
- Even wear on the soles generally suggests a neutral gait.
- Wear concentrated on the inner side indicates overpronation.
- Wear concentrated on the outer edge suggests underpronation (supination).
Video Analysis of Your Running Form
Recording yourself is a great way to see your foot roll. Follow these guidelines:
- Record yourself running on a treadmill or track.
- Play the footage in slow motion to see if your foot collapses inward (overpronation), remains on the outer edge (underpronation), or appears relatively centered with minimal inward or outward rolling (neutral foot).
Gait Analysis at a Running Store or Clinic
Professional assessments often use treadmills and expert observation. Expect:
- Many specialty running stores and sports clinics offer treadmill-based gait analysis.
- A professional can evaluate your foot movement and stride pattern.
- Personalized shoe recommendations tailored to your gait.
Pay Attention to Injuries and Discomfort
Foot-related pains and injuries can highlight gait issues.
Watch for:
- Shin splints, knee pain, or plantar fasciitis can signal overpronation.
- Ankle sprains or stress fractures may indicate underpronation (supination).
How to Adjust for Your Running Gait
Depending on your gait, certain shoes or orthotics can help. Consider:
- Overpronators often benefit from stability or motion-control shoes.
- Underpronators (supinators) should look for cushioned, flexible shoes.
- Neutral runners can use a wide range of standard running shoes.
- Custom orthotics may help correct significant gait issues.
Recommended Shoes for Each Gait Type
Selecting the right shoes can make a major difference in your running experience. Always ensure the style and size fit your needs.
For Overpronation (Stability Shoes)
Here are shoes ideal for overpronators.
- ASICS Gel-Kayano
Known for its supportive midsole and extra arch support, ideal for controlling inward foot roll. See latest prices - Brooks Adrenaline GTS
Offers a GuideRails system to protect knees from excessive motion, great for runners needing stability. See latest prices - Saucony Guide
Provides firm guidance in the midfoot to reduce overpronation. See latest prices - Mizuno Wave Inspire
Wave technology disperses impact forces, offering support and smooth stability. See latest prices - New Balance 860
Delivers firm medial support to combat overpronation and improve overall foot alignment. See latest prices
For Underpronation (Supination)
Here are shoes ideal for supinators.
- ASICS Gel-Nimbus
Plush cushioning absorbs impact on the outer edges of the foot. See latest prices - Brooks Ghost
Soft midsole and smooth transitions reduce stress on the outer foot. See latest prices - Nike Air Zoom Vomero
Generous heel and forefoot cushioning for better shock absorption. See latest prices - Hoka One One Clifton
Thick midsole foam and lightweight feel, ideal for shock absorption in supinated strides. See latest prices - Saucony Triumph
Exceptional cushioning and a responsive toe-off for underpronators. See latest prices
Shoes for a Neutral Gait
Here are shoes ideal for runners with a neutral gait.
- Nike Air Zoom Pegasus
A responsive midsole suits a broad range of runners, providing balanced support. See latest prices - Adidas Ultraboost
Plush Boost foam offers a comfortable ride for neutral foot motion. See latest prices - New Balance Fresh Foam 1080
Well-cushioned and flexible to accommodate a neutral stride. See latest prices - Brooks Launch
Lightweight with responsive cushioning for everyday training or tempo runs. See latest prices - Reebok Floatride Energy
Provides a springy ride and comfortable fit for neutral runners. See latest prices
Simple Foot Arch Calculator
Use a basic foot arch calculator to estimate your arch type. Enter your foot length and arch height, and it will provide a likely classification (low, neutral, or high arch) along with a rationale. Always remember that this is just a starting point; if you experience persistent pain or discomfort, consult a professional for a more in-depth assessment. This calculator is for information only and should not be used as diagnostic tool.
Foot Arch Calculator
Select your measurement units, then enter your foot length and arch height. We’ll estimate your foot type.
Understanding your gait helps you choose the right footwear and avoid injuries, ultimately enhancing both comfort and performance. By identifying your foot type and selecting supportive shoes, you’ll set yourself up for a healthier, more enjoyable running experience.
