Couch to 5K

Tips on running gait

Hi, I just finished W2R2 this evening (loving it so far) and last weekend, after W1R3, I bought some proper running shoes. In the shoe shop they filmed me running (gait analysis?) and said my ankles/knees are rolling in when I land, causing my feet to flick outwards behind me as I move forward.

Anyone else had this problem? I didn’t notice it at all before I was told, I still can't really tell whether or not I'm doing it, and I think I almost did myself a mischief trying to correct it and getting all tense in W2R1. The lady in the shop gave me some lunge exercises to try and strengthen my glutes - should I just trust that these will work (not sure how often/when to do them), and let the running take care of itself or should I be actively trying to correct my gait while running? Any tips on how to tell if I'm running straight...?!

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I am sure my ankles and knees roll in when i land and this is due to my feet being flat and why i have orthotics to correct this. Did they recommend support shoes or a trip to a podiatrist? I wiuld be careful about trying to adjust your gait - i am not sure this is possible as (i thought) that your gait is dependent on how your feet are. I would be tempted to get it checked out again by a podiatrist or some other professional as they will be better qualified to tell you what you should do than a shop assistant. Good luck.


Thanks for the reply. No, she didn't suggest going to a podiatrist, she thought it was all down to the muscles around my glutes needing to be stronger, and if I strengthened them up it would get better.

If I start feeling like my knees or ankles are suffering I will think about seeing a professional - right now I'm comfortable but I just wondered on others' thoughts.


Professional runners have altered their gate, such as Mo for instance

For C25k you are only running a little bit to start with so I wouldn't worry unduly. Strengthening legs, ankles, hips and all the muscles and everything else connected to making you run will definitely help, so any exercises you can do in that regard is all good, as is working at it on your running rest days, eg cycling, swimming, walking, dance DVD's, exercise DVD's, gym, etc to help build you up to support your running

If you're new to running and/or exercise then your body will feel it. It shows that the exercise is working and that your body is responding and adjusting, which is way the rest day is so important

Just taking things steady, run nice and slowly and you should finish the sessions. Laura will give you tips about keeping your running under your hips, and not overstriding. Ignore what she says about heel striking though as that's not good!


Thank you - yes, I'd already read on another thread to ignore the heel recommendation :)


The best way to find out if your running straight is to run on a treadmill and have someone film you from the side and behind. That'll show up whether you lean forward, back or straight up, and whether you're legs come up high enough, if your hips are dropping and if you run straight or cross your feet over.

I just had this done at my local gym by a trainer there and she had software that could slow the video right down so we can see exactly what goes wrong and where, and gave me loads of ideas on how to fix it.

To be honest though, the whole point of the gait analysis in the shop was to correct a good portion of your footfall issues. Did they film you running with some corrective shoes on? That should have made a big difference to your barefoot running.

Glutes are very important! Lunges and squats are you friend. Good luck!

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