You have pain while jogging or want to improve your running style? Then a running analysis is just the right thing for you. I've done one and tell you everything you need to know about running style analysis.
I love to run. Preferably 3-4x per week. Proud 10 km I ran on New Year's Eve day. And in one piece and without stopping. Pumped up with happiness hormones and a grin all over my face. But then it went downhill.
My knee was giving me a hard time. Every time I run more than 5 km, it pinches and twinges on the outside right. Because I want to continue jogging and have no desire for pain, I have to go on cause research.
So what is the reason that the knee pinches? What can I do about it? And how can I prevent it in the future?
A running analysis reveals all this.
Table of contents
So it was a very logical step for me to take on the project. If you're planning to do the same, then you should read my running analysis experience very carefully.
For whom a running analysis is worthwhile
Whether you are an amateur athlete, triathlete or professional runner - a running analysis is always worthwhile if you want to improve your running style. This can be when you want to run faster, use less force when jogging.
Or when you have pain - either after injury or when it comes on suddenly without warning. Very typical problems of many runners can be found in the knees or ankles. There are many causes for this.
Is the running style responsible for the pain? Are the shoes inappropriate? Do you step differently on the right than on the left? Are the strides too big or too small? Is the pain in the knee coming from the hip or is a muscle imbalance responsible?
You know all that afterwards.
With this knowledge, you can work specifically on your problem. Because maybe everything is not so bad and you just have to change the running shoe. Not every shoe is made for every foot.
Because I am also mega interested and I want to go running again soon, I tested the running analysis.
This is the reason for your knee pain while running!
How I prepare for the running analysis
Before we start, we have to prepare for the run analysis. But it is not so bad. You don't have to train for it and you don't have to run very far during the analysis. Nevertheless, I do not do any sports the day before the test. I want to be really fit and full of power :)
I sign up for the running style analysis, get an email with everything I need to take with me and the date.
You need for the running style analysis
- Your running shoes
- A sports bra - As much as possible of your back must be visible
- A pair of shorts for sports - the thigh must be free
- If you have long hair like me: lots of hair ties
- A towel, in case there is a shower option. You will definitely need the shower
- 1,5 hours time
Appointment and sports bag in your hands and then you're ready to go.
That's why runners should never forgo strength training!
How a running style analysis works
Before it goes on the treadmill, it takes at least another half hour. In that time, first a pedography with a few tests is on the agenda and then my body is painted with 24 strokes and crosses. But more about that in a moment.
The pedography
We start with the pedography. For this, it's: Get out of your shoes and socks. And up onto a plate of about 50x50cm. I'm supposed to place myself in the center of the plate and hold still.
Now the pressure load is measured. In this way, you can immediately tell if you are putting more weight on one foot or if there is more load on one leg. This can be the first clue as to why my knee hurts. The result is output directly on the computer. For me it is very balanced. Hardly any differences between left and right.
That's a good thing.
Then I stand about 2 meters away from the plate and have to walk towards it. 5x with my right leg and 5x with my left leg I have to step into the middle of the plate. And I do this while I am walking.
So I just go over the plate, so to speak. Sounds simple? But it's not that simple. No matter when and how I start, somehow my left foot always lands on the plate. Full concentration is required. But in the end, fortunately, it works.
At the end of the pedography, the foot is then closely examined again. Is it a splayfoot? Is it a flat foot or is everything in the green zone?
A very nice foot - uh, thanks for the compliment? I'm usually not the big fan of my feet, but apparently they convince on all levels.
Want to learn how to jog? This is how you get started!
The markings
Part 1 is finished and I passed 😅 Now I get my first tattoo. More precisely, there are 24. Fortunately, however, washable.
The hair lands in a gigantic dud in the middle of my head so that it can't cover anything. The orthopedist then marks me from my heels up to my cervical spine with little crosses, lines and circles.
My bones and muscles are scanned to set the markings. Because the markings have to be exactly right. It is the starting point for the subsequent running analysis.
Since my spine is a little crooked and so is my pelvis, it's a little more complicated than normal. But in a few minutes I am painted from top to bottom.
On the painful knee comes a red flash, so you can pay extra attention to it later during the evaluation.
Finally, the legs and heels. On the side of the pants I get two marks with tape. And exactly on the thigh bones, to see how I swing the hips when running. :)
My shoes are also marked with tape.
So far, my running analysis experience has been very positive. But I didn't really have to do much either. It's only now that it's getting sporty.
Running in the rain - good or bad idea?
Off to the treadmill
I put on thin socks over my feet so that my feet don't get all black from the treadmill. There is a short introduction. It explains what I have to do if I can't run anymore or have problems running. And then I'm allowed to start.
To run in times 3 minutes at 8 km/h.
As I run in, two cameras and 3 LED spotlights are set up to my left and behind me. I feel like a celebrity 😉
And then we're off. Well, not quite yet, because first there's a lot of information about running shoes. Did you know, for example, that many runners have problems because they simply don't lace their shoes properly?
It's mega important that you don't just tighten the strap at the top, but really tighten the whole shoelace. Otherwise, your toes and the balls of your feet will have a bad grip and you will start to swim in the shoe. This leads to friction, blue toes and poor footing. Now that my shoes fit properly, I'm ready to go.
I always run about 2 to 5 minutes at 9 km/h. I can't remember the order exactly now. But I don't think that plays such a big role in the running style analysis.
The running analysis proceeds in these steps
- Barefoot (i.e. with socks) walking with full body shot filmed from the left side and behind.
- Barefoot running with full body shot filmed from right side and front.
- Running with shoes with full body shot filmed from the left side and behind.
- Running with shoes with full body shot filmed from the right side and front.
- Running with shoes with full body shot filmed from the left side and behind.
- Running with shoes shot only from the legs filmed from the left side and behind.
- Running with shoes shot only from the legs filmed from the right side and front.
- Barefoot running shot only from the legs filmed from the left side and behind.
Of course, there is always a short breather between your individual sequences. So you don't have to be a professional runner. You don't have to be able to run far either. In total you run about 20 minutes.
Sounds mega complicated? But it's not. You just have to run. And do it the same way you always do. Cheating is forbidden :) Although I concentrate very much at the beginning to perform beautifully, I forget after the time on it, but that's perfect. Because that's exactly how it should be. Everything as always just with cameras, LED lighting and on the treadmill.
Do you feel like you're being watched during the running analysis? Yes, a little bit. But you don't have time to think about it anyway :)
When I'm allowed to get off the treadmill, I'm quite warm after all. I'm happy about a glass filled with pink water and magnesium. Then it's time for me to take a shower.
With this training plan you can do your first 10 km!
What the first running style analysis evaluation says
Freshly showered and full of curiosity, I'm already eager to see the first results. By the way, these are only an estimate. For the exact evaluation you need some time. But already at first glance I can see - and this although I have no idea - that I don't run as elegantly as a gazelle. But rather like a flamingo with leg pain.
Instead of having my feet straight when I step on them, my toes point slightly outward. Quasi like a duck. Only fortunately not so noticeable :)
But there's more to it than that, of course: My steps are too big, so my body's center of gravity is not in balance. The upper body is too far back and the feet are too far forward.
I am also called particularly exciting. Because although my spine and pelvis are slightly crooked, my body somehow compensates for this by itself.
But there are also positives: I step up at a very nice angle and stretch my legs through in perfect measure. And not to forget that I have very nice feet 😅
With this knowledge, I'm going home. I'll discuss the details with my trainer 2 days later.
Run ABC exercises that will make you even faster and better!
Why the running analysis experience is worthwhile
The results end up directly with the trainer. Printed out and in a booklet with about 20 pages is everything I now need to know.
Together with my trainer, Werner, we look at the results. The booklet contains some very exciting findings. I now know exactly where the problem lies.
In short, my hip is a little crooked and so is my back.
But all this is no reason to panic, I am immediately reassured. Because 100% just is no one. Good to know :)
All my problems can be compensated with training.
To be more precise, in the next few months the goal is to make the pelvis more stable through butt training. Because in the support phase, my pelvis tilts to the opposite side of the body.
And then I also tend to overcross. That means that the feet cross over the body centerline during the support phase. That, too, is due to muscular imbalance.
On top of that, I'm also a heel runner, but at least still within a normal range. A few running ABC exercises will help me here in the future.
And what do all the results bring now? I now know exactly where the problem lies - namely in too poorly trained muscles for long runs.
This is exactly where I would like to start in the future together with him. We'll make a precise training plan to compensate for my weaknesses. Muscle building and stretching are the order of the day.
There's a whole lot of work waiting for me now. And maybe I should even attend a running style course so that I don't fall back into the old pattern.
I also now know that the running shoes I use are perfect for my foot. Luckily. Because if I'm honest, the look also played a big role in the purchase 😁 I have to be careful in the future to buy shoes that support my foot well while running and have found the right brand for me.
In the hiking boots I have from now on insoles and lo and behold - Even after 700 meters of altitude and 10 km march my knees are painless :)
My conclusion
Is a running style analysis worthwhile? Yes! This is the only way to find out where the problem lies and why you have pain. I now know that my pelvis is slightly crooked and that's why it breaks out to one side when I run. And that's exactly why a lot of pressure lands on my right knee.
I am reassured that it is something I can manage with muscle building. And I hope to be able to do a few laps again soon without pain.
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