New runners will often visit a generic sports shop, buy some new trainers and sign up for a half marathon to motivate themselves. When actually, having a gait analysis is the best thing you can do if you’re a new runner or are now thinking about doing it more seriously.
Let me explain everything you need to know.
What is a gait analysis for running?
A gait analysis assesses how your body moves when you run. It specifically looks at how your legs and feet move as you touch the floor, lift off the floor, and take your strides. In a gait analysis, you’ll be video recorded to find out whether you ‘overpronate’, ‘underpronate’ or are ‘neutral’; definitions on this at the end of the article.
What happens at a gait analysis?
I went to a gait analysis with Phil Dutton at Running Form in Burton on Trent in the West Midlands and this is what happened:
1. Initial chat about my running history and experience
We sat down and he asked me to tell him about my running journey. So I explained I’d been running for years (sometimes on and off), but I’d done 2 half marathons way back when.
And I’d started doing parkruns in the last 6 months. I wanted to do a 10k race but hadn’t signed up as I knew my trainers weren’t supporting me any more.
2. Basic static leg to toe exercises
Analyzed how my legs connect to my feet and toes
I was asked to take my current running trainers and my socks off, and then stand with my feet at hip distance apart, and then slowly squat and then rise about 3 times. I was then asked to do the same but balancing on my left leg. And then the same on my right leg.
Phil was testing to see what my knee caps do when I squat. He explained that when I stood still in the mirror, my knee caps are in line straight down to my second toe.
But that when I did a single leg squat balancing on my left leg, it changed. So because I didn’t have a lot of strength (not his exact words, just how I understood the running science), my knee cap moved out very slightly (out of line from my second toe).
He pointed out that that was why my left leg was shaking (a little) and a bit out of balance. It was also why my toes were all scrunched up trying to regain that balance.
Explained my running arch type
He also showed me that I have a neutral to high arch on my feet (which is fine). Your foot arch type can be low (flat footed), normal to medium or high. It just refers to how much of a gap (or arch) there is between the middle bit of your foot and the floor.
So are you totally flat footed, or is there a bit of a gap off the floor? Obviously if you’re not sure how to test this, an independent gait analysis will consult and tell you. But don’t let the jargon confuse you…
What’s really important is how your foot arch type affects your running form because that will tell you which kind of trainers are right for you.
Getting the video recording on their treadmill
First, I was given a neutral pair of running trainers in my size (from the running shop), and asked to get on their treadmill. I ran at a comfortable pace for about 15 seconds.
The analysis and explanation from an expert
The expert then took the time to show me on a tablet exactly what my gait means.
There was so much to it:
- how my feet leave the floor
- how my legs move in the air
- how my feet then land again
- how my running top falls on my shorts (how strong my hips and glutes are)
There may be other factors if you go for a gait analysis depending on your style and what they pick up. But this is what was explained to me based on my videos.
Then, the expert gave me 5 different pairs of running trainers they thought would benefit me and my running form. I did the same treadmill test on all of them until I found the right ones; they were all incredible comfortable and felt very slightly different to each other.
The professional was happy that my running form was good with 3 of the 5 he’d originally picked out. I then chose my favorite based on pure personal preference and comfort. I got it down to the Hoka Clifton running shoes and another brand. I decided I liked the Hoka the most because they just seemed to have an extra level of softness.
I feel like I’m running on marshmallows, and who doesn’t want to run on marshmallows?
The professional smiled as I jumped off on the treadmill in the Hoka.
I tested out two colors on the analysis treadmill
He then said it would be worth trying their 2 colors. I asked him if there was much difference.. and apparently there can be! The colors in the dye can cause a very very slight difference in the fabric, among other reasons.
They had a pink version, and white ones. I wasn’t sure on the bright white ones, and everything ‘lifeofamissfit’ is very pink so I tried the pink first; I’ve had my Puma Velocity Nitro for ages and they’re a gorgeous vibrant pink.
And funnily enough, I could feel something different; I’m not sure what but I could feel it.
I tried the white Hoka for the last time, just to be sure, and within seconds, it felt… perfect. Fit like a glove. This is what they look like, I can’t wait to test them out! But you can watch me unbox the Hoka on Tiktok for now..
FAQs about getting a gait analysis done
What does pronation mean?
Pronation is all about how your foot moves when you run. Your foot should ‘roll’ from heel to toe and then off the floor again as you run. If your feet do that quite centrally, you’re a ‘neutral’ runner.
Overpronation is when your foot rolls inwards a lot. Underpronation is the opposite so your foot pushes extra weight on the outside edge of your foot. So that explains why you would need to do the gait analysis to see how your feet land and therefore what type of trainer structure you need.
Is a gait analysis worth it?
It’s absolutely worth it. If you’ve been running for years, your gait can change, so it’s good to get a refresher. But if you’re a beginner runner and you want to buy some new shoes, don’t just order anything. A professional at a gait analysis (especially if you go to an independent store) will do more than a little recording.
You’ll be given the right shoes for you (even if you’re starting with small distances). That in itself can make you instantly feel more comfortable running, and different parts of your body fits more into place (so your running form).
You might also be asked if you’d like some running form tips; listen to them! I was politely advised on specific leg exercises to strengthen my left glute and hip. I was also shown how to start encouraging my knee to move a bit better as I’m running.
So it’s not just a video recording for the price.
How much is a gait analysis?
A running gait analysis price will differ depend on where you go. I find the independent stores a little bit more expensive (not by much), but you’re paying for their extra care and knowledge.
Runner’s Need do it for £15 if you buy running trainers with them after the gait. Start Fitness do it for free.
I would have paid £30 for a 30 minute gait analysis at Running Form; but I bought trainers so they waved the price.
Where can I get a gait analysis?
Lots of sports stores will have a machine but I’d highly recommend searching for ‘gait analysis near me‘ into Google and finding a local independent specialist. The good ones will have an option to book online or contact them to do this.
I’d personally not advise going for a general sports shop purely because sometimes you can’t book. Plus I had asked 2 big names in the sports niche and neither were very helpful in even sorting a booking out.
I filled out the form on Running Form’s website and had confirmation.
Written by Katie McDonald, Friday 18th July 2025
Instagram | Runkeeper | Facebook | X (Formerly Twitter) | LinkedIn | Strava | TikTok
