The Running Gait Cycle Made Simple - Running Video Analysis [Ep17]

In this running analysis I break down the different phases that make-up your the gait cycle, explaining the terminology we use to describe your running form.

Regular subscribers to our YouTube channel and website will know that I spend a lot of time talking about running biomechanics, helping runners improve their technique and develop as better all-round athletes.

Occasionally some of you ask me to clarify some of the technical terms I use to describe the various different aspects of running gait.

So let’s spend a few minutes now going through the different phases of running gait, using this runner in the middle, here as our example.

It’s important for me to mention that I’m not trying to use this guy as a model for ideal running form… in fact that’s not what this video is about at all.

Understanding the phases of running gait isn’t an exercise in describing best form whatsoever. The terms we use are in place so that we all can use a common language when it comes to describing the infinite different variations we see in how runners move, from athlete to athlete!

One gait cycle begins when the foot first contacts the ground, be it with a heel strike (as with this runner), mid foot or forefoot strike. This point, unsurprisingly is what we refer to as initial contact, and is the beginning of stance phase.

From initial contact, as the foot reacts to striking the ground, and we move to foot flat, we also see combined dorsiflexion at the ankle, and flexion of the knee and hip. These combed movements are essentially all part of the body’s shock-absorbing mechanism to deal with the impact that comes with early stance phase, as the body experiences multiple times body weight in terms of loading.

This loading comes to a peak when the foot is underneath the hip, during what we call mid-stance. At this point the body’s centre of mass is at it’s lowest.

Once we’ve passed through mid stance, the runner's trail leg moves towards terminal stance, as the hip extends, pushing the foot backwards behind him initiating this propulsive phase. As we move through triple extension of the hip, knee and ankle, first we see a point termed as heel-off as the heel leaves the ground, then toe off as the runner pushes off through the big toe.

From heel-off to toe-off we initiate a mechanism of the foot referred to as the windlass mechanism, which I described in more detail in a video a few weeks ago. I’ll leave a link to that particular video in the description.

Once the foot has left the ground, we see the beginning of swing phase for this right leg. During early swing phase we see flexion of the knee and hip to the point where the hip reaches peak flexion, while the ankle remains dorsiflexed throughout. Late swing phase occurs while the knee begins to extend decelerating the forward moving tibia, the shin bone, as the foot prepares to strike the ground once again.

Once the foot strikes the ground, we have completed one cycle of running gait, and begin the process once again!

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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[TheGinger]

Thumbs up, like, more more more. Please get your geek on as much as you can. I'd like to do a similar series for cycling technique.

[nisharanidaspep]

Making notes from your video for my Kinesiology exam 😅

[danwymer]

Thanks for another clear video James. As a new volunteer coach and still a runner myself, I'd be really interested in seeing more to help link phases of running gait with good running form cues and the drills to aid improvements.

[kellythomas]

Hi James, this is great - thank you. I would be very interested in more detailed videos on real and relative motion of the joints during gait and the impacts of restricted range in certain areas and how this can cause running injuries.

[NoLimitFitUK]

Great video James! Would certainly like to see a series of these videos!

[MrRunner]

The guy on the right has the best foot strike and running style. Not many good runners are heel strikers.

[karstenkorbel]

Super interested in much more details in the various stages of the gait cycle. As you mentioned, details about muscles involved, impact on the various planes, etc. Is that something that you plan to release in the (hopefully very) near future?
Beyond that, it would be great would you compile the biomechanics related videos in a dedicated playlist. Hope I don't ask for too much :) If you ever come close to Malaysia let me know, great to organize a workshop or similar

[timnicholls]

Great video James, would definitely be interested to see more detail!

[keridaparis]

Thanks! For future vids, consider doing a recap at the end that cycles through the sequence at least 2-3 more times while displaying the corresponding text labels - could make it easier to grok.
In any case - thanks, keep 'em coming!

[BenvanOeveren]

Thank you very nice video. The only remark I have is on the term 'propulsion'. This is technically not correct when we consider acceleration of the centre of mass as propulsion. The centre of mass begins to accelerate with a proper running technique quickly/ directly after initial contact. This can be done by creating positive moments in the hip and knee joints during terminal swing phase. A good reason to tell your atletes that running happens in the air. As a comparison, consider watching slowmotion videos of animals like the kangaroo and see how they create these positive moments in terminal swing. As an alternative, simply call it push-off because distance between the CoM and the floor actually increases during this phase.

[tfewald]

As an old (pushing 67) guy who was a very fast natural runner in my teens, twenties, etc., it is frustrating to see how slow I am now. I've just begun running again (although I've used a treadmill most of 2017), and find my running to be slow and stiff. Here is my question: Is there something specific about old people's running that COULD be corrected with instruction (and, if so, what is it and how do I correct it?), or is this just old age and I'm stuck with it? Thanks.

[lawrenceedwards]

Where can I get a more in-depth analysis of running gait like you mention towards the end??
Thanks in advance

[WhatsUpAnatomy]

Hi~ i am a physical therapy in Taiwan, may I translate this video into mandrin ? Some of my patient they need to see this!

[animula]

That huge heel strike may lead to injury.

[massimosanna]

Very helpful video!, thanks a lot! Do you have any literaure references?

[bobbykrier]

@JamesDunne Thumbs up - you are a genius. I need to have a clinical placement with you. I would learn loads! Thanks for all your hard work.

[Ps-mbuv]

The guy on the left, I have the same "problem" and clip my calves when running sometimes. I've seen lateral movement in my heel through out my gait running at all speeds. Would be good to know which exercises I should be performing to strengthen? and improve it. Thanks.

[thecomeup]

when i run my knees go inward and im also pibeon toed a little bit when i run like when i run my knees go inward a feet go outward and im piheon toed is there a way to fix this any excersizes i do average hamstring above average quads and above average glutes muscle wise any tips to fix my running gait

[derekmunson]

this is awesome! thanks so much for sharing.

[ashirbaddas]

Sir... please explain about the muscle contractions mechanism during running gait...