By: Joshua Huhn PT, DPT, SCS
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Running is one of the most popular ways to train, stay in shape, and enjoy an active lifestyle, especially in a community where many residents run local roads, trails, and shoreline routes year-round. If you’ve ever wondered why running feels harder than it should, or why the same aches and pains keep coming back, your running form may be playing a bigger role than you think. Even experienced runners can develop inefficient movement patterns that affect speed, endurance, and injury risk. Gait analysis, also known as running analysis, allows physical therapists to break down how your body moves with each stride, revealing opportunities to improve performance, conserve energy, and keep you running pain-free.
Common Running Mistakes
Overstriding
Overstriding occurs when a runner’s foot lands too far out in front of their body with each step. This often results in the foot striking the ground while the knee is relatively straight, increasing braking forces and stress on the hips, knees, and lower legs. Over time, overstriding can reduce running efficiency and contribute to common injuries such as runner’s knee (patellar tendinitis), shin splints, and hip pain – issues frequently seen in recreational and competitive runners alike.
Crossover
A runner may demonstrate excessive crossover when the foot lands across the midline of the body instead of directly under the hips. This pattern is often linked to muscle imbalances, reduced hip or core control, and other movement deficits that are typically correctable. For runners experiencing persistent knee or hip pain or conditions such as IT band syndrome, excessive crossover may be a contributing factor.
Hip Drop
Another common contributor to running-related injuries is excessive hip drop. This occurs when the pelvis drops too much on the side opposite the stance leg during running. Hip drop is often associated with weakness in the hip stabilizing muscles and poor neuromuscular control. Left unaddressed, it can increase stress on the knees, hips, and lower back. A targeted strengthening and movement-control program guided by a physical therapist can help correct this pattern and improve overall running mechanics.
Overloading
Whether you are new to running, returning after an injury, or even a seasoned runner training for a race, the amount of running you do matters. Increasing mileage, intensity, or frequency too quickly can exceed what your body is prepared to handle, leading to overuse injuries. Physical therapists can help runners safely manage training loads and develop a progressive running plan that supports both performance and long-term health.
How a Running Gait Analysis Can Help
If you find that you experience these aches and pains, or if you want to maximize your running performance and efficiency, a running gait analysis with a physical therapist can provide valuable insight. During a running analysis, a physical therapist evaluates your running mechanics, strength, mobility, and movement patterns, often using video analysis to identify inefficiencies such as overstriding, crossover, or hip drop. From there, you’ll receive individualized feedback and a targeted plan that may include form cues, strengthening exercises, and mobility work to help you run more efficiently, reduce injury risk, and continue enjoying an active running lifestyle. Contact us today to request an appointment for a running gait analysis with one of our physical therapists in CA, CO, CT, or NY.
