Your Running Gait - Does It Matter?

A popular running influencer recently posted a short video confidently stating that “running gait doesn’t matter.” 

It's a clear, bold claim - good for social media - and in some ways, not entirely wrong. But here’s the problem: there's nuance to this!

It’s kind of like trying to figure out how you made your favorite pancakes by just looking at a picture. If your recipe is solid and you’ve cooked them before, you’ll probably get decent pancakes. But what if you’re using the wrong ratio of ingredients or leaving out a step that could make them even better? You wouldn’t know unless you looked more closely.

And that’s exactly what running gait analysis is: a deeper look into how you move. Not to tell you it’s “wrong,” but to give you insights that can improve how you train and how you feel on the run.

So... Does Running Gait Matter?

The honest answer? It depends.

If you’re running injury-free, hitting your goals, and feeling good, you probably don’t need to overhaul your form. In fact, trying to “fix” something that isn’t broken can cause more harm than good.

But that doesn’t mean a running gait analysis is pointless.

Here’s how I approach a running analysis:

• There’s no single “perfect” way to run.

• Yes, everyone runs a little differently.

• And yes, most runners don’t need a complete gait makeover.

But…

If you’re dealing with recurrent injuries, if something feels off, or if you’re trying to run longer and faster without pain, understanding your movement matters. A lot.

Gait Analysis Isn’t About Judgment — It’s About Insight

Many runners think of gait analysis as a shoe store employee watching the back of your feet on a treadmill and declaring you an overpronator (my guess is that they'll LIKELY tell you you're "overpronating"). 

That’s not the type of running gait analysis I mean.
Here’s what it really is:

✅ A side and back view of your running form, ideally recorded at different speeds or inclines
✅ A breakdown of how your body is absorbing and managing the impact of running
✅ A way to see where your movement patterns might be creating compensations, inefficiencies, or contributing to pain

“If It Ain’t Broke, Don’t Fix It.” 

Sure, but what if it is?

So, if you're...

• dealing with recurring shin splints, IT band pain, Achilles issues, or hip pain

• unable to build mileage without setbacks

• feeling like one side of your body is always tighter, weaker, or more fatigued

That means that injury is giving you hints. And if you ignore it long enough, it might start shouting.

That's why I like to look at running analysis and will continue to do so. It’s not just about your feet. It’s about how your hips, trunk, arms, and core all interact during the complex, repetitive task of running. Small changes in movement patterns, especially when compounded over hundreds of steps, can create big differences in how your body holds up.

Running Gait Should Inform Your Strength Work

Here’s a perspective shift I share with the runners I work with:

Gait analysis isn’t always about changing how you run. It’s about understanding how you move so you can train smarter.

Let’s say we notice that when you land on your right leg, your pelvis drops more than it does on the left. That might not mean you need to change your running cue — but it’s a signal that we may need to strengthen your right glute med or look at how your trunk stabilizes on that side.

Running gait is a window. It doesn’t provide all the answers, but it gives you better questions to ask when planning your strength program.

What You Can Expect From a Proper Gait Analysis

When I analyze a runner’s gait, I’m not looking to tear it apart or label it “good” or “bad.” I’m looking for:

🔍 Clues about how your body handles load
🔍 Subtle side-to-side differences that could hint at weaknesses
🔍 Whether your current strength work is addressing the right areas
🔍 Patterns that could be contributing to overuse injuries

From there, we work backward: What do you need more of? Control? Power? Mobility? Stability? The answers help shape a strength and mobility routine that’s specific to you — not to an idealized version of what running “should” look like.

Final Takeaway: Should You Get a Gait Analysis?

Here’s a quick way to tell:

✅ You’ve had more than one running injury in the last 1–2 years
✅ You feel “stuck” in your training — like you can’t progress without something flaring up
✅ You’re trying to return to running after injury or time off
✅ You want to run smarter and prevent injuries before they happen

If any of these apply, gait analysis can give you the tools to do just that.

Want to See How You Move?

I offer virtual running gait analysis — you send a few short video clips, and I send back a detailed report + personalized recommendations.

Ready to take a closer look at how you run? Here's a link to my Virtual Gait Analysis.

Questions? Just reply to this email. I’m happy to help you figure out if a gait assessment is right for you.

Here’s to smarter strides ahead,
Erin Kennedy Dalisay, PT, DPT, OCS
RunWell Clinic
📧 [email protected]
🌐 www.runwellclinic.com